Grocery List Templates

Grocery shopping is a personal and unique experience. No two shopping lists are the same. People develop and evolve their groceries to suit their needs and situation. But if you’ve never created a grocery list before, where do you start? Well, we have a basic grocery list ideas to lay the foundations of your very own food list masterpiece in 2025.

Laying the foundations

living in university dorms or moving into a new home, chances are the cupboards are going to be bare when you get there. So, it’s down to you to stock ‘em up and stop yourself from going hungry.

You’ll no doubt be eager to shop for those crazy new recipes you’ve seen online or your favorite comfort food. But doing that might leave some gaps in your ability to make fulfilling and filling meals when needed. Alternatively, you might find yourself pressed for time and wanting to make something quick and simple, rather than spending hours creating a gastronomic wonder.

Before we delve into the list itself, here are some Dos and Don’ts that might help you shop even better for these grocery essentials. Alternatively, you can just download a free printable version of the list right away.

Basic grocery list: Dos & don'ts

Dos

Expect to do another trip to the grocery store - Remember that this is only a basic food shopping list. It should have you set up with key ingredients for basic meals to keep you ticking over.

Once you’ve got the basics in, you can then start expanding to include more complex meals and comprehensive meal plans.

This is when you start expanding upon your essential food list to build one that’s uniquely yours. But even then, you still might get this 100% right on the next trip. So be prepared to do a handful of shops in the first week or two at your new digs.

Expect some trial and error in budgeting as well – basics like rice and beans are not just nutritious, they’re cost-effective if you’re on a tight budget.

Consider frozen produce - Although fresh fruit and veg are considered the kings of healthy eating, don’t be too quick to overlook frozen versions. Whilst they are a little more pricey, they keep for a lot longer.

They can be quite convenient and save you time when cooking if you’ve bought some prepared (chopped etc) varieties. An important thing to remember when buying frozen produce is that it compared to fresh produce.

So, the convenience of having frozen food on your essential grocery list will not be at the detriment of your health.

Don’ts

Buy too much - There’s a temptation to buy in bulk and save money. However, this might cause more problems than it solves. You might find you don’t quite have the storage space to store it all.

Furthermore, if the items you are purchasing are perishable, you could end up with food waste, which means you actually end up realistically spending more than you’ve saved.

After you’ve done a couple of shops using your basic shopping list, or when you start to expand it, you’ll be able to make better decisions about how much storage space you have, and how quickly you consume perishables.

🔁 Pro tip: Use smart shopping list apps like Listonic to auto-categorize and suggest items based on past purchases or diet preferences.

Your basic grocery list explained

Now that we’ve laid down some ground rules, let’s go over some grocery list ideas and let's get to work on what the foundations of your grocery list should look like in 2025. We’ve put in some healthy options.

But if you really want to kick-start your health, we recommend you also take a look at our .

Meat & Fish

Meat - what type is entirely up to you. We would recommend skinless white meat such as turkey or chicken breasts as these are considered the healthiest because of the low amount of saturated fat. If you fancy something redder, then try to choose lean cuts.

🥩 Preparing for a diet full of meat? Check out our tailored with a printable PDF shopping list.

Oily fish - it is recommended that each person eats two portions of fish per week, one of which should be an oily fish, such as tuna, haddock, or mackerel.

Luncheon meat - these are good for popping into sandwiches.

If you don’t eat meat and/or fish, consider adding lentils, tofu (or tempeh), chia seeds and nutritional yeast; these plant-based options are .

Grains & bread

Pasta - this is a great basic that’s easy and quick to cook. For , consider choosing the whole-grain type.

Rice - another great meal essential that will fill you up and bulk out your meal.

Bread - great for sandwiches. To get more healthy fiber into your system, you recommend wholemeal or wholegrain varieties.

🍞 Get to know to keep it fresh and crispy even longer!

All-purpose flour - it’s always good to have some of this around. Not only is it the core ingredient for basic bakery, but you can also use it as a sauce thickener, or coat meat and other ingredients to give them a crispy finish when frying.

Breakfast cereal - this will help give you a decent start to the day. Try to avoid the more sugary varieties, and opt for ones high in fiber, as this will keep you full for longer. Consider things like unsweetened granola or porridge oats/oatmeal.

Oil & fat

Cooking oil - you’re going to need this to cook most things. For healthier options, opt for olive oil, rapeseed oil, or other oils full of omega 3s.

Butter - if you’re making sandwiches, you’re going to need something to spread on your slices. You’ll also need this if you fancy making a cake. And for those who can't imagine breakfast without a jelly & peanut butter sandwich, you can add them to the list as well; opt for low-sugar jam and natural peanut butter to keep things healthy.

Dairy & eggs

Milk - a breakfast essential if you have cereal for breakfast, if prefer your hot drinks a lighter shade of brown, or want to make a sauce. Vegans and the health conscious should check out milk alternatives like soy or almond. Oat milk and pea-protein milk are other nutritious, popular options in 2025.

Eggs - these versatile little things are essential ingredients for a cake or can be made many different ways for a quick breakfast or lunch.

Cheese - a great standard sandwich filler or for an ingredient in cheesy side-dishes or main courses.

Yogurt - use it to mix with fruit or honey for a quick tasty dessert. Consider Greek yogurt for extra protein.

Produce

Onions - it’s difficult to imagine a homemade dish that doesn’t utilize these. These keep well in cool dark places and are always good to have a few extra just in case you find yourself doing some extra cooking or having to make bigger portions.

Garlic - another essential ingredient in many meals to add flavor.

Fruit - these contain a host of vitamins and fiber that will help you be healthy and maintain an effective immune system. They also serve as great healthy snacks.

Fruits and vegetables - a great source of vitamins. It’s best to mix as many different colors as possible, as each color of vegetable usually contains different essential vitamins. So, make sure your greens are not all green!

Tinned & dried produce

Note: If possible, pick no-salt-added canned goods and rinse canned goods (if applicable) to reduce sodium.

Pulses - if you’re vegan, vegetarian, or even flexitarian, you’ll be wanting to fill up on these to get that essential protein into your system in lieu of meat and fish. C

hopped tomatoes - these are incredibly handy as it saves skinning and chopping fresh tomatoes yourself. Furthermore, these form the basis of many sauces and meals. Need a quick basic meal? Fry up some onion, garlic, and add a tin of chopped tomatoes for a simple tomato sauce to go with some pasta.

Soup - a great quick emergency lunch. Tinned soup tends to contain more nutrients than their instant counterparts. However, they do take up a lot more storage and are a little pricier.

Fruit, seeds, and nuts - these are great for filling and healthy snacks.

Condiments

Salt - this will enhance the flavor in your meals. However, if you’re on a low-sodium diet such as the DASH diet, you might want to replace this with some herbs and spices.

📝 You may be interested in our  with a printable shopping list available.

Pepper - another staple for adding flavor to your food.

Fresh herbs & spices - more ingredients that make your food that extra bit delicious. Choose herbs that suit your cooking taste and preferences. If you lean towards Italian and Mediterranean cooking, make sure you have plenty of basil and oregano. If your tastes veer towards the further reaches of the eastern hemisphere, then stock up on coriander and cumin.

Stock cubes - another key ingredient in some sauces. Also great if you’re looking to make your own soup from scratch.

Honey - use this as a natural sweetener for things like yogurt and cereal.

Vinegar - add some zing to your food. You can also mix this with oil to create a simple and healthy salad dressing.

Sugar - add some sweetness to your tea, your coffee, your cakes, and your life! Buy artificial sweeteners if you concerned about becoming healthier and cutting back on the calories.

Your basic grocery list

Without further ado, we present to you your food list. You can even . Remember, you’re more than welcome to substitute, remove, and expand on this to make it unique to you. But we hope this gives you a great start to numerous grocery list ideas.

Frequently Asked Questions

What are the 10 must-have grocery items?

While everyone’s needs vary, here’s a versatile list of 10 everyday staples many households rely on:

• Bread or whole grains (e.g. rice, oats, pasta) 
• Milk or plant-based alternatives
• Eggs
• Fresh fruits, like bananas or apples
• Fresh vegetables, such as carrots or lettuce
• Cheese or a plant-based alternative
• Cooking oil (olive or vegetable)
• Canned goods (like beans or tomatoes)
• Meat, fish, or plant-based proteins
• Coffee, tea, or another favorite beverage

How do I organize my grocery list effectively?

The best way to organize your grocery list is by category. This helps you shop faster and avoid forgetting items. Here's a common layout:

Produce: Fruits and vegetables

Dairy & Alternatives: Milk, cheese, yogurt, plant-based options

Protein: Meat, fish, tofu, legumes

Pantry: Grains, pasta, canned goods, spices

Frozen: Vegetables, ready meals, ice cream

Snacks & drinks: Crackers, juice, coffee

Household: Cleaning products, paper towels 

Bonus tip: Organize the list in the order of your store’s layout to make shopping even smoother. .

What is normally on a grocery list?

A typical grocery list includes a mix of fresh ingredients, pantry staples, frozen items, snacks, and drinks. The exact mix depends on your diet, household size, and cooking habits.

What is the 5 4 3 2 1 grocery method?

This method is a simple way to build a balanced grocery list using categories:

• 5 fruits & vegetables
• 4 grains or starchy foods
• 3 proteins
• 2 dairy or alternatives
• 1 treat or fun item

It’s especially useful for quick weekly shops and encourages a healthier, more mindful approach to grocery buying.

What is the 3 3 3 rule for groceries?

The 3-3-3 rule helps keep your grocery shopping minimalist and focused:

• 3 fruits
• 3 vegetables
• 3 proteins

This approach works well for solo shoppers or small households trying to reduce waste and simplify meal prep.

Are you a veg lover? Can you do without snacks? If your answer is an emphatic “yes” to both these questions, the Danish Diet can help you boost your metabolism and lose weight. However, as it is a restrictive diet plan, no matter how keen you are, you can face some problems with it such as hormonal imbalances or muscle loss. So, learn what the problems are, and how, if you overcome them, the Danish Diet can help you get slim in 2025.

What is the Danish Diet?

Also known as the “Copenhagen diet”, the Danish diet aims to speed up the metabolism process. It is a 13-day diet, which promises incredible weight loss of up to 22lbs / 10kg during this period.

As a firm rule, you’ll need to limit your calorie intake to a maximum of 600 per day, while eating high-protein and low-fat food. 

So, let's go over the basics so you can learn more about the Danish diet and what problems you could face. However, you can skip straight to the Danish diet food list if you want.

Danish Diet Basics

The food and beverages you'll eat and drink will increase your metabolic rate. Eggs, beef, and lean meat are very rich in protein and need more energy to digest than they have stored in them. Combine this with a low intake of carbohydrates, and your body will use stored fat to produce energy. 

What to Eat and Drink

You are urged to eat 3 meals a day, without , while on the diet. The diet suggests that you drink water if you get hungry between meals. You are discouraged to eat after 6 p.m. and are not permitted to indulge in any non-planned food.

But what will you be eating?

Low-calorie and high-protein foods. Beef, lamb, poultry (e.g. chicken and turkey), and eggs are good sources of protein that are low in calories. Protein is essential for maintaining healthy muscle mass and supporting weight loss.

But, like almost all other diets, you’ll also need to eat vegetables. However, finding out which vegetables to eat is vital to this diet. The list of allowed vegetables is short and simple:

These are low in carbs that would otherwise get turned into fat and stored in the body, causing weight gain.

Fruit is not restricted on this diet. So, you can eat whatever fruit you want at mealtimes.

Regarding what to drink, significant water intake is important. It alleviates your appetite as it takes up space in your stomach, therefore making you feel less hungry and helps you lose weight. 

If you're not sure how much water you should be drinking throughout the day, you can equip yourself with useful tools such as a . Caffeine in black coffee can also boost your metabolism and increase the fat burning process of the body. Tea, particularly green tea, not only contains caffeine and but also antioxidants called “catechins” that help to increase the number of calories burnt. Additionally, you’re allowed to have unsweetened lemon juice on the diet.

What to Food and Drink to Restrict

As a part of the 13-day diet plan, there are plenty of things that you'll need to restrict.

No alcohol is allowed. This is because it has a surprising amount of calories, as the alcohol itself gets turned into glucose by the liver, which in turn is stored in the body as fat.

You'll also need to avoid anything sweet. Sugar and honey contain a lot of calories, and the glucous from these that get into your blood gets turned into fat and leads to weight gain.

What’s more, chewing gum is not allowed. That’s because, most chewing gums, especially mint-flavored gum, can tempt people into eating higher calorie sweet foods afterward.

Lastly, we all know that oil, the main ingredient for food preparation, is high in fat and contains few nutrients. Therefore you’ll need to restrict its use when on the diet.

What is a typical Danish Diet Day?

Below is an example of 1 day on the Danish diet. As mentioned before, you should have different meal plans for each day. Such meal plans are readily available online, and you can even adjust them to be specific to you.

Side effects of the Danish diet

This diet promotes weight loss in the short term. However, if done for a long period beyond the 13 prescribed days, it can lead to nutritional imbalances and muscle loss.

The nutritional imbalances you might suffer from include mineral and vitamin deficiencies. While being on the diet, your cholesterol might also become poorly affected.

What’s more, low glycogen may lead to such physical problems as dizziness, bad breath, irritability, vomiting.

Therefore, this diet is certainly not good for everyone. It should not be undertaken by people who train actively, minors, the elderly, those pregnant or nursing.

Danish Diet Food List

Dieting is hard work. Snacking and feeding your cravings is one of the hardest habits to kick. But it is possible! One way to help is to know what’s best to snack on, and how to create your own healthy snacks. So, we’ve put together a healthy snacks list full of healthy snack ideas to keep you on the straight and narrow.

Combat Your Snack Attacks!

You start a new diet with the best intentions, but, after a few days the cravings for all the stuff you gave up start to kick in. If we’re honest, most of us give into them. As Oscar Wilde once said, “I can resist everything except temptation.” Sheer willpower is good, but sometimes it isn’t enough to stave off those between-meal hunger pangs.

But why?

Your body is a lot smarter than you give it credit for. If your body is making you hungry, it’s because it usually needs something. But, the trick is to make sure that when you do feel peckish, you feed your body’s demands with the right sort of food.

So, let us provide you with some knowledge about what makes a snack healthy, some dos and don’ts, as well as taking you through a bevy of ideas before providing you with your very own healthy snacks list. However, you’re more than welcome to skip straight to the free printable healthy snack grocery list.

What Makes a Snack Healthy?

Not all snacks are created equal. So, what makes a snack healthy?

High in fiber - our body needs fiber. Not only does it help clean up our digestive tracts, but it has the handy little feature of helping us feel full for longer. So, the higher the amount of fiber in the snack you’re having, the less likely you are to be reaching for another one before your next meal.

High in protein - protein is very important for our bodies. It’s a macronutrient that helps our bodies to do everything from maintaining healthy bones to building muscle (when exercising) and boosting our immune system. As the body can’t store protein, we need to make sure we get enough of it each day. Eating high protein snacks ensures we get all the protein we need for our bodies to function. Many high protein and low saturated fat snacks are also high in fiber.

Low in saturated fat - our understanding of saturated fat’s effect on our health is becoming more complicated. It’s believed to raise our bad cholesterol levels which can cause heart disease. However, the links between saturated fat and heart health is being questioned as more research comes to light. Regardless, it’s still good to keep the amount of saturated fat in your diet as low as possible. Better safe than sorry.

Low in sugar - whilst the role of saturated fat in our diet is becoming more complicated, sugar is getting more scrutiny, too. Some scientists and dieticians claim that a high sugar diet directly contributes to weight gain and obesity. Why? Because sugar is full of calories that, if we don’t burn, the body converts and stores as fat. Therefore, a healthy diet should look to greatly reduce the amount of added sugar in things like soda, candy, and chocolate.

Low in sodium - our bodies need salt to function. However, too much sodium, which can be found in salt, is linked to high blood pressure and hypertension. Choosing snacks low in salt and sodium will certainly help to keep your blood pressure down.

Healthy Snack Ideas Dos and Don’ts

Dos

Measure out your snacks - even though your snacks are healthy, “everything in moderation” is still a good mantra to live by. Eating too much of a good thing is still extra calories. So, make sure you’ve got some weighing scales and some food containers at the ready to measure out your portions so you don’t go overboard with your healthy snacking.

Use a calorie tracker - calorie counting is never fun. But, it’s still a really useful tool. We recommend using a calorie counting app to make it easier to track your daily consumption, as well as set deficit goals if you want to lose weight. By adding your snacks into this with the rest of your meals, you can see how much your snacking is adding to your calorie intake.

Don’ts

Force yourself to snack on something you don’t like - we’re less likely to stick to our diets if we’re not enjoying them. Whilst dieting certainly means giving up or reducing the things you like, it shouldn’t mean subjecting yourself to food you find disgusting.

If there’s anything on this list you dislike, then find something else to snack on. Although, we encourage you to try things you’re not keen on a couple of times before dismissing them. You could learn to like the taste or combine it with something else that you find palatable. This might make it bearable, or even downright delicious!

Healthy Snacks List

Without further ado, we present to you your healthy snack list. Whilst this list can be used to make healthy snacks for kids, be aware that children need smaller portions than adults. So, make sure you measure them out accordingly for your little ones.

Water: The Ultimate Snack

We know it sounds absolutely mad to suggest water as a snack, but we’re really being quite serious. Sometimes, we , causing us to eat instead of drink. This means we’re ingesting calories that our body doesn’t actually need or want.

So, to make sure that it’s hunger and not thirst we’re feeling, whenever you feel hungry, grab a glass of water. If you’re still feeling hungry afterward, grab a snack. If not, put the snack down!

Another way to be sure your brain doesn’t confuse thirst with hunger is to make sure you’re drinking enough water throughout the day. Download a water drinking tracker or a water drinking reminder app to make sure you stay sufficiently hydrated.

Try and avoid buying bottled water if you can, as you don’t want to be improving your health at the cost of the planet’s! Buy your own reusable drinking bottle to refill it for free and reduce your plastic waste. Some even come with a built-in filter to remove impurities from your water, making it even better for you.

Sweet Snack Ideas

Fruit and herbal tea - these aren’t everyone’s “cup of tea”. But, if you’re happy drinking them, they can help satisfy a sweet craving as well as keeping you hydrated. If you do need them a little sweeter, try adding a teaspoon of honey, or an artificial sweetener to ensure you keep your calories in check.

Fresh fruit - these are probably the next best snacks to drinking. Why? Because, not only are they full of vital vitamins we need to stay healthy, they are also packed full of fiber. Most recommend we eat at least 5 portions of fruit and vegetables a day.

Dried fruit - these are a good alternative to fresh fruit. F

or starters, they’re not going to go overripe or bad too quickly if stored in a cool dry place, like inside a food container. This also makes them fairly easy to transport.

Secondly, they’re good for mixing with nuts and seeds to make your own snack creations.

Just be aware that because the fruit is dried, they do have a higher natural sugar content in terms of weight than their hydrated counterparts. This is because the water in fresh fruit makes them weigh more. For example, 100g of raisins is going to have a lot more sugar than 100g of grapes. So, use sparingly.

Dark chocolate - chocolate lovers rejoice! Eating chocolate can indeed be healthy. However, this is dependent on what type of chocolate you eat. To make chocolate, producers add fat (cocoa butter), sugar, and milk in different quantities to cocoa solids to make different types of chocolate.

White chocolate has a very low cocoa solid content and is high in sugar and fat. Dark chocolate has a higher cocoa content, and less sugar and fat. So, the darker the chocolate you choose, the healthier it is for you.

Yogurt and honey - yogurt is another great healthy snack. This is because it has probiotic properties that help keep our gut healthy, as well as being generally low in fat and sugar.

If you’re wondering whether to buy natural or Greek yogurt, it’s really down to you. The straining process used to make Greek yogurt thicker and creamier than natural yogurt means it is higher in fat and calories, but lower in sugar. The opposite is true of natural yogurt.

So, it depends whether you want to reduce sugar or fat in your diet. Either way, both are great choices for healthy snacks. However, one thing you should definitely avoid is “Greek style” yogurt, as it means it has been thickened artificially. Also, avoid fruit-flavored yogurt as it usually has a lot of added sugar.

To ensure your yogurt snack stays healthy, simply buy some plain yogurt and then sweeten it with some honey. Honey is  and is claimed to lower bad cholesterol and raise good cholesterol. You can also add other things to your yogurt, such as fresh fruit, dried fruit, nuts, or seeds. This will make it a more filling and tasty snack.

Savory Snack Ideas

Popcorn - who doesn’t like popcorn! It’s a movie theater favorite, but why only eat it there? It can be a satisfying savory snack too. Look for varieties that are low in sodium and fat.

Raw vegetables with dip - vegetables are great snacks because of their high amount of crucial nutrients and fiber. Cooking them means we actually destroy some of the nutrients in them, so consuming them raw is best. You’ll want to choose vegetables that are not just tasty raw, but also easy to pick up and munch. Vegetables that are great for eating raw include:

• Carrot sticks
• Celery sticks
• Cherry tomatoes
• Baby carrots

Nuts and seeds - nuts are legumes: something which top diets such as the and diets say we should be eating a lot more of. Why? Because they’re full of protein as well as being full of fiber. Seeds are also full of healthy fat, such as omega 3, which is great for you. They can be mixed together for a savory snack, or with dried fruit for something a little sweeter.

You should try and avoid salted varieties of nuts and seeds to help keep your sodium intake as low as possible. Don’t go crazy with nuts and seeds. They might be really good for you, and the fat that’s in them is great for your health, but these can clock up your calorie count significantly if you eat too many.

Hard-boiled eggs - this might not be something you would think of as a snack, but it is actually an easy and good idea. Simply cook eggs in the morning until they’re hard boiled. Once they’re cool, pop them into a container to take them with you. When you’re ready to eat them, simply peel away the shell and consume. These are very high in protein and make for a quick protein snack that requires minimal fuss to make.

Cottage cheese or quark - dairy is something that we generally should be eating less of because of their high saturated fat content. However, cottage cheese is one of the exceptions. It’s classed as a “fresh cheese” because it has not undergone any aging or ripening process that adds flavor to hard cheese. This also means it’s low in sodium and saturated fat than its hardier counterparts.

However, the curds visible in cottage cheese, along with its slightly tangy taste, might put people off. If this is the case, you might want to opt for the smoother and milder tasting quark, which is just as healthy. You can add various things to cottage cheese or quark to add flavor to them. You can also make them into a sweet snack by adding fruit and/or honey. Whilst you can mix cottage cheese or quark in a bowl with other ingredients and eat it with a spoon, you can also spread them on various things. Just make sure it’s either a wholegrain or a wholewheat cracker or bread to add extra fiber. But low fat and healthy rice cakes are just as good.

Peanut butter - did you know peanut butter can be healthy? Well, that’s because peanuts, like all legumes, are full of protein and fiber. If you want to make your peanut butter addiction even better for you, make sure you look for low salt, sugar, and saturated fat versions.

If you can, try and use brands that have gone through as little processing as possible. Furthermore, try and make sure you spread it on wholemeal or wholegrain products to up your fiber count even more.

Healthy Snack Ideas Grocery List

Now we’ve taken you through all the healthy snacks that are great for you, feel free to our free printable grocery list. You can add things or take things off to make it your own.

Healthy Snacks List

November just wouldn't be right without Thanksgiving. For many Americans, it's the biggest event next to the holidays. But, with it brings the pressure of putting on a superb Thanksgiving dinner for family and friends, and that's no walk in the park! So, here's a Thanksgiving shopping list that will help you truly be thankful for what you have.

Keep Calm and Give Thanks

Aside from the winter holidays, there isn't any other time of the year where people come together to eat turkey and a whole host of other dishes. For the guests, it's a gut-busting and fulfilling occasion. For the hosts, it can turn into a stressful nightmare if they're not careful.

But how can you stop Thanksgiving from giving you grief?

It's simple: use a shopping list.

A shopping list will help you consolidate and plan for all your Thanksgiving meal ideas, and help you keep your focus when doing the Thanksgiving grocery shop. It will also ensure you don't become overwhelmed by the distractions of all those tempting seasonal offers, especially as succumbing to these will make you buy unnecessary products that might throw you off your Thanksgiving planning and budget.

While using a shopping list is the best thing you can do for yourself, there are also some hints and tips that are worth knowing. However, you can skip straight to the Thanksgiving shopping list if you want to.

Thanksgiving Grocery List Hints and Tips

Start preparing, and shopping, early

There's a lot to get sorted for Thanksgiving. So much so, that it's actually a big undertaking to get everything you need in one big last-minute grocery store trip. Starting your preparation early can really help keep your Thanksgiving peaceful and manageable.

But how?

• Shop early to avoid the crowds - the closer you get to T-Day, the more and more crowded the grocery stores are going to get. Not only can crowded shops be stressful, the worst-case scenario is that, due to the plethora of shoppers, items you need might run out.
• Plan your shopping around offers - starting your shopping early means you can save money by buying things when they're on offer. An app like Sales&Deals will show you what's on special offer for any given week at many different stores. This means you can buy a particular item you need for your traditional Thanksgiving dinner menu list when discounted and have it readily sourced and stocked while simultaneously saving money.
• Allow time to make adjustments - if you have everything ready a week or so before, it doesn't matter that your distant aunt and her family have suddenly decided to grace your presence. Oh, and they're all vegetarian! By getting everything done earlier you have the breathing space to get anything extra you may need.
• Allow time to pick up anything you forgot - a shopping list ensures that you're more likely to buy everything you put on it. But what if you forgot to put something on the list? By prepping your Thanksgiving food list and shopping early, if anything is unexpectedly missing, there's time to get it.

Give your turkey plenty of time to defrost

If you're planning to buy a frozen turkey, you must make sure you leave plenty of time for it to defrost. This can be several days depending on the size.

Wait a moment: days!?

Yes, days!

A 16lb turkey takes approximately 4 days to fully defrost. If your turkey is not thawed properly, you run the risk of giving you and your guests food poisoning, which will really dampen the Thanksgiving mood. 

Consider not making so much food

This is a hard point to swallow (pardon the pun).

Thanksgiving has always been about having plenty of food. So much so, it's become a tradition to have more than anyone could physically eat.

The problems with this are two-fold:

• You create a lot of food waste - this is surprisingly a big contributor to climate change. It contributes to 35% of methane emissions: a greenhouse gas that's 20 times more potent than carbon dioxide.
• If costs a lot of money - you still had to buy all the food that doesn't get eaten. The average American household actually throws away $2,200 in food every year!

One way around this is to plan your meals for the next few days around the possibility of having plenty of leftovers. Think about recipes for leftover turkey, or be ready to store and reheat sides to serve alongside something else.

Otherwise, maybe think about buying and cooking less. It'll help lessen the impact on your finances, the environment, and maybe even your waistline.

Precook or buy instant and premade

There are a lot of dishes to prepare for a traditional Thanksgiving meal. So much so, it can be a massive demand for the host who has to prepare it all. One way to help lighten the load is to cook some dishes a day or two before and keep them refrigerated. This means, when Thanksgiving Thursday arrives, all you need to do is heat them up.

Some dishes lend themselves well to this. For example, mashed potatoes will not suffer from being kept cold for a while. Neither will your pumpkin pie be any less delicious if baked ahead of time. You can also prepare your chicken broth overnight in a slow cooker.

You can also save a lot of time by buying premade or instant condiments. For example, while there is nothing better than a homemade turkey gravy or stuffing, using instant-mixes might save you valuable moments in the kitchen to focus on the rest of the meal.

Your Thanksgiving Shopping List

Now that you're marinated in some great tips to make Thanksgiving preparation a little more bearable, here's a Thanksgiving food list that covers the basics. Remember, it's your Thanksgiving, so feel free to omit anything, or add your family's own traditional dishes and favorites.

Most things are beneficial to a certain extent. So is inflammation! On the one hand, the body causes inflammation as a part of the immune system response. Without it, wounds, injuries, and infections would not heal. On the other hand, excessive inflammation may put the body at risk of a lot of chronic diseases. This can cause issues with your nervous system, joints, foot, liver, bowel, and heart. To prevent this, see how the anti-inflammatory diet can be effective for keeping you healthy, and what should be included on your anti-inflammatory diet shopping list.

Undertaking the Anti-Inflammatory Diet

The anti-inflammatory diet is an eating plan intended to reduce inflammation, with the aim of preventing chronic diseases and promoting good health. This diet can also help prevent allergies, diabetes, irritable bowel disease, heart disease, stroke, Alzheimer’s disease, and many types of cancer.

If you are considering embarking on this diet, then you’ll need to know which food is best against inflammation. Therefore, you'll need a shopping list to get you started on this diet, as well as answers to some questions you may have. Regardless, you can skip straight to your free anti-inflammatory diet shopping list template if you wish.

What Should I Eat on the Anti-Inflammatory Diet?

You’ll need to be picky while being on the anti-inflammation diet. The key point behind this diet is to prevent inflammation. Therefore, you'll need to only add healthy food to your eating plan.

Fruit

Tasty and healthy, you should make a habit of eating fruit very often in your fight against inflammation. Especially berries.

Why?

Because they are a good source of the antioxidant called anthocyanins that have an anti-inflammatory effect. They can reduce inflammation, strengthen immunity, and reduce the risk of heart disease.

Vegetables

Leafy greens should make up the bulk of your plate for any given meal. So, eat plenty of spinach, kale, and broccoli. All of these contain the antioxidant “glucosinolates” which has anti-inflammatory effects. It's also claimed to lower the risk of developing certain types of cancer.

are also effective thanks to its content of lycopene which may soothe inflammation and defend the body against cancer.

Meat and Fish

Instead of red meat, opt for skinless chicken or turkey. They are good sources of anti-inflammatory Omega-3s. What’s more, eat Omega-3-rich fatty fish, such as salmon, tuna, sardines, mackerel, 3 times a week.

Dairy and Eggs

Eggs and yogurt are also essential to consume on the anti-inflammatory diet. Yogurt, for example, contains probiotics that reduce gut inflammation. Given their content of protein, vitamins A and B, can also help reduce inflammation.

Grains and Seeds

Whole grains, including oatmeal and brown rice are plentiful sources of fiber which is an effective element in preventing inflammation levels in the body.

Seeds, such as chia, sesame, and linseed, are also excellent anti-inflammatory foods as these contain Omega-3 fatty acids.

Legumes

Beans should make up a large part of your eating plan on the diet. That’s because eating plenty of beans will boost your fiber intake and fill you up with inflammation-reducing antioxidants and phytonutrients. Among them, lentils, kidney beans, white, and black beans are the best anti-inflammatories.

Fats and Oils

Olive oil contains antioxidants that fight inflammation. These include the oleocanthal and oleic acid.

As for other healthy fats, consume monounsaturated fats, including sunflower and avocado oils. These are high in monounsaturated fatty acids that help fight inflammation. By reducing inflammation, these acids also help prevent chronic diseases such as cancer, and heart disease.

Drinks

Drinking a lot of water on the anti-inflammatory diet is a good idea because it flushes out toxins in the body and helps soothe inflammation. If you don't know how much water you should be drinking, try downloading a .

Black and green tea are arguably the best anti-inflammatories as they are packed with antioxidants, theaflavins, and catechins.

Red wine contains an antioxidant called resveratrol that prevents an enzyme “COX-2” from causing pain and swelling in the body. It may also prevent fungal infections.

Snacks

Dark chocolate and cocoa have anti-inflammatory effects due to the high content of flavanol. This antioxidant helps reduce inflammation, along with reducing risks of some chronic diseases such as cardiovascular disease, brain, and immune system disorders.

You should snack on nuts, as well. Nuts, such as almonds and walnuts, are natural anti-inflammatories as they are full of Omega-3 fatty acids.

Which food causes inflammation?

Knowing what to eat on the anti-inflammatory diet is only the first step. The second step is knowing what food you should exclude from your eating plan.

Processed Meat

Processed meat includes bacon, ham, sausage, and smoked meat. They contain advanced glycation end products that, when cooked at high temperatures, causes inflammation. What’s more, they are linked with an increased risk of heart disease, diabetes, stomach, and colon cancer.

Red Meat

In red meat, such as beef, there are high levels of C-reactive proteins and amino acids that promote inflammation and aging. 

Saturated Fat

Food high in saturated fat, like full-fat cheese, red meat, fries, and pizza, cause fat tissue inflammation. They contributed to heart disease and worsen arthritis inflammation.

Canned Soup

As for canned soup, get rid of them. They are full of processed free glutamic acid such as monosodium glutamate (MSG) that correlates with and liver inflammation.

Sugary Food

Are you a fan of sugary cookies and sweeteners? Well, you're in for some bad news!

Sugar may be hard to avoid, but it triggers inflammation. It causes the body to release cytokines that are inflammatory proteins.

Processed Grains

Consuming white flour and white rice lead to the production of advanced glycation end products, the same as processed meat. Sadly, this triggers inflammation in the body.

Drinks

When it comes to drinks, consuming high levels of alcohol may lead to severe problems. For instance, those who drink heavily may develop a "leaky gut", where damage to the small intestine causes toxins to leak through the intestine and flood the bloodstream. This, in turn, triggers the immune system and leads to inflammation in the body.

But even if you're not a heavy drinker, you still need to be cautious of some soft drinks. Sodas often contain artificial sweeteners that cannot be processed well in the body. Substances, like aspartame, are neurotoxins to which trigger inflammation.

Anti-Inflammatory Diet FAQ

What can I eat for breakfast on the anti-inflammatory diet?

Any food from the anti-inflammatory above can be eaten for breakfast while you are on this diet. However, a good breakfast can look like this.

What are the 5 signs of inflammation?

If you experience any of the following symptoms, you may have high levels of inflammation in your body.

Pain - chemicals released by inflammation stimulate the nerve endings, causing the inflamed area to be painful.

Inability to move - people with acute inflammation may have trouble with moving.

Redness - as the capillaries are filled in more blood in the inflamed area, the skin becomes redder.

Swelling - this happens as due to a fluid buildup in the inflamed area.

Heat - as more blood flows to the inflamed area, it will feel warm when touched.

Along with the above-mentioned, there are also additional signs that could signal high levels of inflammation:

• Abdominal pains
• Chest pains
• Joint pain
• Fever
• Mouth sores
• Rashes
• Tiredness

What is the link between weight gain and inflammation?

Overeating triggers an immune system response which causes inflammation. People who tend to overeat also tend to develop weight gain because they're ingesting more calories than they burn. Therefore, while one doesn't cause the other, they are linked as overeating affects inflammation.

Anti-Inflammatory Diet Shopping list

Did you know that properly stored canned food may be fit for consumption for up to 5 years? How crazy is that! Regardless of what will happen over the next half a decade, that can of baked beans will still be as good as the day you bought it. Therefore, it may be worth taking note of which products have the longest shelf life in order to build a non-perishable food list that will see you stocked up and fed during any eventuality.

What Type of Food Can You Find on a Non-Perishable Food List?

In the simplest terms, non-perishable food is characterized by the fact that you can store it for several years. Canned meat and vegetables are the most obvious food that spring to mind. But it also includes other items like dried food, such as grains and legumes, oil, and even freeze-dried food.

If you're beginning to think that this sounds like it's going to be similar to a pantry shopping list, then you'd be right. All of these long-lasting food are things that are . It is food that you're most likely already buying, but haven't given much thought to their longevity.

Canned Food

When preparing a shopping list for an emergency like coronavirus, you will want to include some canned goods. Usually, unopened cans can be stored from 1 to 5 years, depending on the product and the manufacturer.

Items like canned peaches, tomatoes and pickles have the shortest shelf life, around 1 year, because they contain highly acidic juices. This is because those tangy acidic juices speed up the process of food decay. Choose low acidic products instead, such as canned meat, soup, and beans. They will last significantly longer: about 2-5 years. What's more, canned food can be . So, should you have to rely on these in an emergency, your health won't suffer.

Oil

The vegetal origin of some oil makes them rich in fat and minerals. This is great for keeping you healthy if you're cut off from medication because of the virus. Extra virgin and refined olive oil will last the longest on your shelf: up to 3 years.

But, try and avoid oil such as avocado and coconut oil. While they have excellent properties that do things like prevent heart disease and fight back against Alzheimer's Disease, they go bad after just a few months. But, whichever you choose, it's important that you have something to fry your food in.

Dried Food

There are also multiple kinds of dry food you can store:

• Grains - such as rice, groats, and oatmeal
• Legumes - such as peanuts, peas, and beans
• Condiments and snacks - such as seasoning, sauces, and granola bars

One of the best things about dried food is that it takes up less space than fresh and perishable food items. It also means that the nutrition such as protein and vitamins contained in them are not lost. This will keep you healthy when you come to use them.

However, it is important to note that cooking dried food requires water to rehydrate them and make them edible, with the exception of non-perishable snacks. So, if it's likely you won't have access to fresh water in an emergency, make sure you also have plenty of bottled water on your non-perishable food item list.

Freeze-Dried Food

Freeze-dried food is another great item to have on your non-perishable food list. If stored properly it can last up to a decade-defying 30 years. However, this is completely dependent on how it's stored.

This is because the freeze-drying process doesn't preserve the food: it actually just slows down the rotting process. In order to ensure it lasts for the longest possible time, if must be kept out of contact with all moisture. To do this, keep it in a completely sealed airtight container. You may also want to place a silica gel packet inside the container as well, to be sure to absorb any residual moisture in the air inside the container.

Drinks

Now when you know what food you can store, don't forget something to drink! The most obvious choice, bottled water, will stay good for 2 years. But there are multiple other drinks you can hydrate yourself with.

If you plan to add products such as coffee and tea to your non-perishable food list, they will need to be stored properly. Not only does allowing that delicious aroma to escape mean they'll become less tasty, it will mean its shelf-life will reduce, too. So, remember to keep them tightly closed and away from any moisture. When stored this way, tea and coffee should last for about a year.

Also, have you heard of UHT drinks?

UHT is the process of heating a product to high temperatures in a very short time, which guarantees sterilization. UHT milk and juice are fit for consumption for up to 6 months. The problem begins, however, when you open them. Due to coming into contact with air, their shelf life is then dramatically reduced from half a year to just one week. So, when you do crack one open, be sure to consume it quickly.

Non-perishable Grocery List

Now that you know which products will be fit for consumption for the next few weeks or even years, you can make your own emergency grocery list. However, let's all hope none of us will need such long-lasting products.