When shopping and planning out my meal prep for the week, I follow a formula of threes: three proteins, three vegetables, and three fiber-rich carbohydrates, which I call my “smart carbs.”
The specific foods can change based on what my family likes and what’s on sale, but the formula stays the same. It gives me a simple way to build balanced meals without having to think up every meal in advance.
Before I shop, I take a quick inventory of my refrigerator, freezer, and pantry. If I already have rice, quinoa, pasta, or frozen vegetables, I build those into my plan instead of buying more.
Then, I head to the store to fill in any gaps. I typically buy around 1 1/2 to 2 pounds of each protein — some of my go-tos include chicken cutlets, lean ground turkey, and salmon or shrimp.
For vegetables, I often choose three non-starchy options, such as broccoli, cauliflower, and carrots, plus salad greens. For smart carbs, I’ll often get quinoa, brown rice, and whole-wheat pasta.
After adding other general essentials to my cart, like condiments and eggs, I typically spend about $100 to $150 on groceries for the week’s dinners, with leftovers often doubling as workday lunches.
The cost varies depending on where I shop, what’s on sale, and which proteins I choose.
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