How to Get Groceries for Two Weeks in One Easy Trip

Nutrition Diva listener Kate writes:

I have been trying to shop only every 2 weeks, but I'm finding it almost impossible. How should I adjust my menu and shopping plan to avoid running out of food or ending up with odds and ends that don't really make a meal?

If you're used to stopping by the grocery store every few days, trying to think and shop for two weeks at a time may be a challenge. You may find that you're running out of certain things too soon, or struggling to use things before they spoil. Even for those who are used to planning and shopping ahead, the stakes suddenly feel higher. Running to the store for a forgotten item feels like a much bigger deal right now.

Planning menus for 14 days may feel completely overwhelming, but how else can you ensure you'll have the ingredients for all of those meals? And when you do mask up for that grocery store trip, chances are good that some of the items on your list won't be available. What then?

Coping with Covid-19 is requiring all of us to be a bit more flexible and resourceful. Your menus may not always be as varied as you're used to. Some or your meals may be a bit unconventional. Your go-to favorites may be in short supply. But there's no need to panic or throw in the towel on your family's nutrition

Here are a few strategies that can help you make the most out of fewer trips to the store. 

Tip #1: Do the math

If you're used to shopping every few days, you may find it hard to estimate how much milk or meat or produce your family actually eats over the course of two weeks. So, when planning a two week shop, start by calculating how many servings of each category of food you'll need per day for each person in the house.

For example, if you have four people in the house and your goal is to eat four servings of vegetables each day, you'll need 16 servings per day. If you're shopping for two weeks, that's 196 servings of vegetables.  

Here are some very general guidelines that you can adjust to fit your family's eating patterns:

• Vegetables: 4-5 servings per day per person
• Fruit: 2-3 servings per day per person
• Protein foods (such as eggs, fish, cottage cheese, peanut butter, meat, beans, or tofu): 2-3 servings per day per person
• Milk or nondairy alternatives (including yogurt and cheese): 1-3 servings per day per person
• Starches (such as cereal, bread, pasta, rice, or other grains) 2-4 servings per day per person

Next, use the total number of servings to estimate about how much of of each category you need by weight. Here,...

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