7 Days to Successful Meal Planning: Day 5

So now that we have meals listed out on our calendar and have inventoried the food that we already have stocking our cupboards, refrigerator, or freezer...we will need to come up with a grocery list.  I do not usually do this after I have created a meal plan because I find it easiest to do at the same time I add the menu items to the calendar and have the ingredient lists in front of me.

Take a look at the templates below to see if any of these would work for you.  The first one is rather simple, and would work best for planning one meal a day, but we all need to start somewhere.  It is graciously provided by Mindfully Frugal Mom:

 
I am a little more detailed in my meal planning and use a different template such as the one listed below provided by The Jones Family, I like it because it is very simple and provides you area to plan for 3 meals a day and includes a snack!  I also like that it gives you ample room to list out your groceries.  The only thing that I could think of to make this better would be to add a category list in the right hand section to make your shopping easier:

Here is yet an even more in depth tool that would capture even more of the art of meal planning and using first what you have and then with a shopping list area by ecoMomicalMe, I personally dislike having to much paper around or to many calenders to maintain, so this would be a bit to much for me, but all in all it has great substance to it as far as meal planning and design goes:

Finally for all you tech savvy readers, all of these listed above are great tools to use, but for those of you who have a smart phone or prefer paperless, I personally have found the app "Buy Me a Pie" to be the best solution.  I plan out my meals on paper, but add my grocery list items to my app to keep them at my finger tips.  The app allows me to create shopping lists in my phone and add items to each list by color category, making grocery shopping with three small children much easier.  Seeing that all of my groceries are color coded by produce, dry goods, meats, etc. I am able to shop each area of the grocery store quickly and effectively and hopefully without forgetting an item.   Better yet, you can use this app for free for the simpler version, but if you would like the full app that is totally worth it, there is a small fee to upgrade.  You're also able to create multiple lists in this app, because maybe you're like me and you have different stores that you go to for particular items.  Or you think to yourself, next time I go to Target I really need to pick up "...".  Create a list to make it even more user friendly.  I have had great luck with this app and believe me I have tried my fair share of grocery shopping applications.  But this one by far has my vote.  I have included a little snap shot of the screen for your viewing pleasure:

Finally prior to closing up this blog post before I have lost your attention from all of my ramblings...by the way this is my blog and I'm the rule maker on here, so I am free to do that...let's discuss grocery shopping a little bit.  So you now have this wonderful grocery list that is color coded and mapped out, now what?  I know, it's pretty logical, we are going grocery shopping.  I personally prefer to grocery shop on Tuesdays.  Why you ask?  Well, I am not exactly fond of waiting in line and prefer fully stocked shelves of the items I need and have prepped for prior to running to the store.  I find that if I shop on Saturday, it's just mad chaos with people trying to get all of their errands out of the way.  The shelves are picked over and the options are limited...but Tuesdays, grocery shopping is a breeze.  The options are endless as the trucks have been delivered on Monday and the stock is fresh and replenished from the weekend rush.  The isles are far less crowded and my time is far less consumed.  If you are really lucky and are able to do this in the morning on a Tuesday you have your work cut out for you!

I'm sure you're thinking...okay day 5 out of 7, what could possibly be left...but trust me you don't want to miss out so come back to find out what's left to create the most effective meal plan from start to finish.

Reading Your Produce Labels

I have touched on shopping on a small budget and organic vs. non-organic; but, there is something that is very important before piling your carts full on non-organic, clean 15 products.  (see previous post for more information)  GMOs...dun, dun,dunnnnn....Genetically Modified Organisms.  It is no secret that pesticides are harmful, or that we can not genetically modify something without modifying it's consistency.  GMO's have been linked to some of the leading diseases in our country, effecting millions!!!  80% of our supermarket store shelves are made of Genetically Modified Organisms.  That only leaves us with 20% to shop from!!! I think that this is where the "Just By Organic" becomes an easy go to for individuals.  There is a lot less stress of wondering about the makeup of your food, and it's time saving for many of us, but not necessarily economical.  So how do I know what to buy?  What brands are not genetically modified?  How can I tell if my produce is?  How do I find enough time or knowledge to shop smart?

Well that's what this blog post is for.  Making it easy on consumers with as little effort as possible while still selecting the best items at the lowest cost for our families and ourselves.  The website True Food Network is an excellent source for information and a one stop shop to get you most of the tools you need to successfully complete your grocery shopping list with the most nutrients possible for you and your loved ones.  So if you have a smart phone, I completely recommend getting it out right now and downloading their free app to your phone...search True Food Network, click on install, and tahdah!!!!

Right at your finger tips you have one of the most excellent sources of information!!!  It comes complete with tips to grocery shop, what to buy and what not to...what brands use GMO's and who doesn't.  Guess what, it's not all organic!!!  ***Please note, there is nothing wrong with buying all organic if you can, but for those of us that aren't able too...this is for you!!!  So for those of you who don't have a smart phone, don't worry...it's not nearly as convenient, but...I posted a printable version for your review, The Shoppers Guide to GMOs!!!

Okay, so now you have all of that information, but what about those little stickers on produce...do they tell you anything?  Oh yes they do, they are called a PLU number!!!! It's not just an inspection sticker like you find on products identifying the individual who inspected it, it is a formula for the educated shoppers like you and I...and here is how it works, it's as easy as 4, 8, 9:

PLU Numbers on Produce Stickers:

• Organic produce has a 5 digit PLU number that begins with the number 9.
• Conventional produce has a 4 digit PLU number that begins with the number 4.
• Genetically modified (GMO) produce has a 5 digit PLU number that begins with the number 8.

The information posted below is a little cheat sheet full of fun facts if you're interested, it's bright, colorful, and full of useful information regarding GMOs:

**The purpose of this blog is to help individuals looking to gain a healthy lifestyle by eating nutritional food items to be able to do so by using this as a guide.  It is intended to lay the foundation of meal planning, understanding how to grocery shop and collecting nutritional information for your review.  I'm not an advocate for anything other than a healthy lifestyle with healthy food choices.

I appreciate all those who read my posts and am welcome to questions, comments, etc.

Best of luck in the grocery isles by hopefully using this information!!!  Until next time, as I explore "7 Days to Successful Meal Planning!!!

Eating a Mercedes Diet on a Kia Budget

This is in no way a rip on Kia or a promotion for Mercedes, but wouldn't it be nice if we could all afford a Mercedes.  I look at groceries in the same way. There is Whole Foods and then there is Dollar General.  They both carry groceries.  So what's the difference?  Although both are groceries, just as Kia and Mercedes are both cars, they are very different from one another.  When looking at a car, they may appear to have a similar shell, paint color, trim, tires, but just because the exterior is similar, the make up from one to the next is very different in quality. 

Let's take an apple as an example. Both are shiny red, a brown stem, and are grown on trees...so what's so different?

LOTS!!!  To best describe the difference and it's health effects, Forbes released an article in 2012 titled, "Pesticides, Healthy Communities, and You".

I'm trusting you checked out the article as it's a very short read...but what's my point...how is this related to this blog post???  Well, when I think organic, I think in terms of purchasing a Mercedes...but how do I purchase a Mercedes on my Kia budget?  Let's face the music ladies and gentlemen, I am living on a Kia budget. (Again, if you drive a Kia, this is not a put down, just an analogy.)  Do you  purchase everything organic, even if it's not in your budget?   Do you need to purchase everything organic? Do you (meaning myself, and this is the most common question people ask me about healthy eating) purchase everything organic?  Well, the answer is "no"!

My general rule of thumb is are you eating the skin or if it doesn't have skin, buy organic.  Now this doesn't apply to everything as farmers grow crops very differently from one crop to the next.  Some crops don't require any pesticides and on that note, if they did use pesticides it would completely devastate the entire crop...such as broccoli.  So do I buy those organic? Nope, remember...Kia budget...Mercedes diet.  So how do I know what to buy?  I follow my cheat sheet. perhaps you have heard of it, "The Dirty Dozen and the Clean 15".  Below are two examples:

So, here it is, this is how I do it...my Kia budget makes its first stop at Aldi's!  Yes that's right, I said Aldi's, and don't you forget your quarter...or you will be without a cart.  But don't get to hung up on that quarter...you'll get it back as long as you return that cart...and you better because this is Kia budget...Mercedes diet.  As much as this sounds like the complete opposite of everything that I have already said, my local Aldi's usually carries about 50 - 80%, given the week, of everything that I put on my list to buy in the organic section!  Guess what, it even costs a fraction of what I would pay for it non-organic at my favorite stores to shop!!!  Trust me folks, I'm cashing in where I can, because I want to make sure I get the best bang for my grocery budget!!!  While you're there, make sure you check out the non-organic items on your "Clean 15" list, you wouldn't want to miss out on a good deal!

So tip #1: you don't have to shop expensive to eat well by doing a little homework.  Watch your local grocery flyers and know your prices before leaving the house.
Tip #2: It isn't necessary to eat everything organic.  Although some would and possibly will argue this tip...but remember, we are trying to eat a Mercedes diet on a Kia budget.
Tip #3: Meal plan, so stay tuned and visit me again for "7 Days to Successful Meal Planning" right here!


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