Why Have a Shopping List?

Benefits of a shopping list:

• Save money: Avoid impulse buys
• Save time: Go straight to target areas
• Reduce waste: Buy what you need
• Stay healthy: Ensure you get needed healthy ingredients

One Week Shopping List

Grains & Carbs

Item	Amount	Price	Notes
Brown rice	2 kg	$5	Vacuum sealed
Quinoa	500g	$12	Organic preferred
Oats	500g	$7	Sugar-free
Whole wheat bread	1 loaf	$6	Whole grain first
Sweet potatoes	1.5 kg	$4	Medium size
Buckwheat noodles	500g	$7	No additives

Proteins

Item	Amount	Price	Notes
Chicken breast	1 kg	$12	Fresh preferred
Salmon	500g	$20	Fresh preferred
Eggs	20 pcs	$7	Free-range
Tofu	4 blocks	$4	Firm tofu
Shrimp	500g	$15	Cold chain
Beef	500g	$22	Sirloin

Vegetables

Item	Amount	Price	Notes
Broccoli	2 heads	$5	Firm heads
Spinach	2 bunches	$3	Fresh
Carrots	3 pcs	$2	Sweet
Cucumbers	4 pcs	$3	Straight
Tomatoes	6 pcs	$4	Red
Onions	3 pcs	$2	Dry
Bell peppers	3 pcs	$3	Thick flesh
Mushrooms	500g	$5	Fresh

Fruits

Item	Amount	Price	Notes
Apples	6 pcs	$7	Fuji
Blueberries	1 box	$12	Fresh
Oranges	6 pcs	$6	Sweet
Strawberries	1 box	$10	Red
Avocados	3 pcs	$7	Ripe

Dairy & Nuts

Item	Amount	Price	Notes
Greek yogurt	2 cups	$10	Sugar-free
Milk	1 carton	$5	Low-fat
Mixed nuts	500g	$15	Plain
Cheese	1 block	$10	Low-fat

Condiments

Item	Amount	Price	Notes
Olive oil	1 bottle	$20	Extra virgin
Soy sauce	1 bottle	$5	Low sodium
Vinegar	1 bottle	$4	Apple cider
Salt	1 box	$2	Sea salt
Black pepper	1 bottle	$7	Freshly ground
Garlic	2 heads	$2	Fresh
Ginger	1 piece	$3	Mature

Money-Saving Tips

1. One-Time Shopping

• Weekend bulk shopping saves 10-20%
• Wholesale clubs or online group buys

2. Timing

• Discounts after 8 PM
• Tuesday is member day at some stores
• First day after holidays

3. Substitutions

Expensive	Alternative
Salmon	Mackerel, sardines
Blueberries	Strawberries, raspberries
Avocado	Peanut butter
Quinoa	Brown rice

4. Bulk Buying

• Rice, oats - buy more
• Frozen proteins - buy more
• Lasts months when stored properly

Shopping Route

Efficient Store Route

Order	Area	Items
1	Produce	Proteins, veggies, fruits
2	Dairy	Yogurt, milk, cheese
3	Dry goods	Rice, noodles, oats
4	Condiments	Oil, salt, soy sauce
5	Snacks	Nuts (small amount)

Where to Shop

Type	Recommended
Fresh veggies	Costco, Trader Joe’s
Meat	Whole Foods, local butcher
Dry goods	Amazon, Costco
Fruits	Farmers market, Whole Foods

Storage Guide

First Step After Shopping

Item	Storage
Leafy greens	Paper towel, fridge
Meat	Portion, freeze
Fruits	Room temp or fridge
Dry goods	Airtight container

Temperature Guide

• Fridge: 4°C (veggies, fruits, dairy)
• Freezer: -18°C (meat, grains)
• Pantry: Cool place (dry goods, condiments)

FAQ

Q1: Afraid of waste?

Solutions:

• Leafy greens: Eat within 3 days
• Meat: Frozen lasts 1 month
• Dry goods: Lasts 6 months

Q2: Limited budget?

Tips:

• Choose seasonal produce
• Use chicken instead of beef
• Buy big packages, portion and freeze

Q3: What are must-haves?

Essentials:

• Brown rice or quinoa
• Chicken breast or eggs
• Broccoli and spinach
• Olive oil
• Nuts

Start Shopping

Take this list to the store and never buy wrong again!

Note: Fresh ingredients matter. Discard if spoiled. Proper shopping planning helps control blood sugar more effectively.

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This article was AI-assisted and is for informational purposes only. It does not constitute medical advice. Please consult a healthcare professional before making any health decisions.