A shopping list that starts at home

A shopping list is more useful when it reflects your actual week. Before adding anything, take a look in the fridge, freezer and cupboard. Choose a few ingredients you want to use, then build your list around them.

Plan for the meals you will make

Count the meals you expect to eat at home. Choose two or three familiar dishes and check what is missing. Leave a little flexibility for a change of plans instead of buying ingredients for every possible meal.

For example, a tin of chickpeas already in the cupboard could become part of a salad or a vegetable stew. Add the missing ingredients to your list rather than starting with an entirely new recipe.

Group your list by aisle

• Fruit and vegetables: choose a few options you enjoy and have a use for.
• Grains: consider oats, wholegrain bread or another familiar staple.
• Meal ingredients: list the beans, tofu, eggs, fish or meat your chosen dishes need.
• Chilled items: check whether you need milk, yoghurt or suitable alternatives.

This is a shopping prompt, not a daily serving guide. The right quantities depend on your household and plans.

Check before you buy

Compare unit prices when pack sizes differ, and buy an amount you can realistically use. Check ingredients and allergen information, use-by dates and storage instructions. A larger pack is only useful if you have a plan for it.

After shopping, put chilled foods away promptly. Keep a note of what went unused so your next list can be a little more accurate.