• Stephanie Dorfman, MS, RD

Grocery Shopping Tips & Tricks for Intuitive Eaters - A New and Improved Shopping Experience

Updated: Dec 22, 2020

Does a trip to the grocery store ever seem overwhelming? Are there too many items, too many nutrition labels, and just too many decisions to make? Food shopping does not have to be like that! Follow along with these tips & tricks and get in touch with your inner Intuitive Eater for a new and improved grocery shopping experience.


*** Check out my free download at the end of this post for a handy dandy copy of these tips & tricks as well as an area for meal planning and a grocery list!

Tips & Tricks

  • Meal Plan: make a plan of what you want to cook this week. You don't need to choose specific recipes, but form an idea of ingredients that go well together and how you can make a meal out of them, or better yet, multiple meals. Check out supermarket sale flyers, Instagram, or your favorite cookbook for inspiration! Include a protein, carbohydrate, fruit/veggie, and fat when creating your meals.

  • Make a List: this is the most important tip! With your meal plan in mind, go to the store with a list to keep you on track. Of course, a few extra items here or there are good too! Maybe add, "try one new item" on your list as a reminder to pick out something you've never had before. Don't forget to check your pantry, refrigerator, and freezer for ingredients you may already have - that's right - dig all the way to the back when checking!

  • Organize the List: separate your list into the sections of the supermarket (produce, protein, grains, dairy, etc). This will keep your trip succinct and prevent traversing the store many times.

  • Simple Ingredients: when creating your meal plan, think of multiple ways you can use a specific ingredient. That way, you'll get more bang for your buck, and if it's produce, you will use it all before it goes bad! Rice, or most grains, for example, take on whatever flavor you cook them with. If rice is on your list, you can cook up a big batch of rice - plain, with no flavor - and use it in meals like a stir fry or burrito bowl for a totally different dish with the same ingredient.

  • Fresh, Frozen, Canned: all of your produce does not have to be fresh! Frozen and canned products (fruits, veggies, beans) are great in a pinch. They store well, do not go bad as quickly, and have the same nutrition as the fresh stuff. When buying frozen or canned products, check to see if there are any added ingredients. Frozen fruit may have added sugars and canned products usually have extra salt.

  • Staples: keep a list of staple ingredients that you usually purchase at the store. This will help you remember some of your favorite go-to items and help spark some inspiration for recipes.

Meal Planning

There is no right or wrong way to "meal plan." Here are some things to consider when thinking about meals for the upcoming week:

  • What ingredients do you currently have?: Try to start here, what kind of grains, veggies, and protein do you have lying around the house? Are any of those things almost past their prime? How can you put them together to make a meal?

  • What are you in the mood for?: Think about what you ate last week and try to change it up! Think about what colors were on your plate last week - how can you incorporate more or different colors? What kind of protein did you have - maybe switch between plant based and animal protein? What will make you feel satisfied?

  • What is in season?: The seasons usually correlate with growing and harvesting of various produce. Meaning, those fruits and veggies will be the freshest, have the most flavor, and most likely be the cheapest! Think about planning your meals around those options. Check out this article for some seasonal ideas.

The List

Now that you have a pretty good idea of what you will be cooking, it's time to make the list.

  • How much do you need?: If you are following a recipe (or not), note on your list how much of a certain item you will need to prevent buying too much.

  • Don't forget about breakfast, lunch, and snacks: Sometimes meal planning can be synonymous with dinner, BUT, there are also other meals and times to eat during the day! Include things on your list for all meals and all snacks to prevent multiple grocery store trips.

  • Include new foods to try: while you are traversing the store, look for a fun new product or fruit/veggie to try!

Now Get Out There!

Use your new found Intuitive Eating grocery shopping confidence at any supermarket! And let me know how it goes!! Don't forget to grab those reusable bags!! And - don't forget to snag your free download below.


Have more nutrition questions? I would love to hear them! Feel free to schedule a free discovery call so we can connect!