Food Friday: Shopping for One

It’s grocery shopping time!   I mentioned last week that I’ve developed a capsule menu for those times when The Mister is traveling and it’s just me at home. In addition to those dinners, I also have a stock breakfast (hot grain porridge, berries and yogurt or protein powder) and stock lunch (large salad with legumes or sardines).  I also often eat a snack or dessert of seasonal fruit and nuts during the day.  So, let’s go shopping!

Grocery List for One Week

Produce (I try to get as much of this as possible at the farmer’s market. At the very least, I’ll pick up whatever’s in season for the “seasonal vegetable” part of my dinners and “season fruit” part for my snack)

  • Salad greens
  • Cooking greens
  • Avocado (in season)
  • Bell peppers (in season)
  • Zucchini / summer squash
  • Onions
  • Shallots
  • Leeks
  • Seasonal fruit
  • Lemons
  • Garlic
  • Fresh herbs (tarragon in particular)

Meat / Dairy (in this category, the farmer’s market usually only has eggs, so the rest comes from Trader Joe’s, Sprouts or Whole Foods)

  • 2 chicken breasts  (organic, preferably local)
  • 1 lb salmon (wild caught)
  • 1 doz eggs
  • 1 qt Greek yogurt (low fat or whole milk, organic, ideally grass-fed)

Those are just the fresh items that I get each week. Additionally, as needed I pick up the following in bulk to have in my pantry:

  • Frozen berries (preferably organic)
  • Salsa (fresh or bottled)
  • Olive oil
  • Wine (for cooking and I have a glass with dinner twice a week)
  • Sardines (boneless, in olive oil)
  • Brown rice or quinoa
  • Dried beans (soaked the night before I need them, then cooked on high in the crockpot that morning so they’re ready by noon)
  • Canned beans (for emergencies when I forget to soak the dried beans)
  • Various nuts (kept in the fridge for freshness — I toss these into my lunch salad or morning porridge)
  • Butter (because butter)

With these items, I’m able to make my stock menu all week long. The beauty of having the capsule menu plan is that I already know how to cook what I’m making — no time lost on learning a complicated new dish — and I know it’s healthy.  Variety is added by changing the grain I use in the morning for my porridge, or the fruit I put in it, or the mix-ins for my salad.  And of course, if I want, say, lemon rosemary chicken instead of Chicken Tarragon, it’s easy enough for me to do.

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