How to Create a Wellness Shopping List & Meal Prep Routine That Actually Sticks
When life gets busy, eating well is often the first thing to slip. But the truth is, wellness doesn’t have to mean complicated recipes or hours of prep, it can start with one simple habit: creating a smart shopping list and a realistic meal-prep routine.
Here’s how to build both in a way that nourishes your body, supports your goals, and fits your lifestyle.
1. Start With Your Wellness Goals
Before you even grab a pen or open your Notes app, get clear on what your focus is:
More energy? Lean proteins, whole grains, and fiber-rich veggies.
Better digestion? Probiotics, fermented foods, high-fiber produce.
Weight management? Simple, high-volume meals with balanced macros.
Stress reduction? Anti-inflammatory foods, teas, calming snacks.
Your goals will shape your shopping list and help you avoid impulse buys that don’t support your routine.
2. Break Your Shopping List Into Categories
A structured list saves time, money, and mental bandwidth. Try using 6 core categories:
✓ Produce
Leafy greens, berries, tomatoes, onions, citrus, sweet potatoes, zucchini, herbs.
✓ Proteins
Chicken, salmon, shrimp, tofu, eggs, beans, lentils, Greek yogurt.
✓ Whole Grains & Carbs
Quinoa, brown rice, oats, whole-grain bread or wraps, potatoes.
✓ Healthy Fats
Avocado, olive oil, nuts, seeds, nut butter.
✓ Snack Essentials
Hummus, veggies, fruit, popcorn, rice cakes, cottage cheese.
✓ Drinks & Add-Ins
Green tea, herbal teas, lemon, protein powder, electrolytes.
This structure keeps your cart balanced — and makes shopping way faster.
3. Plan Your Meals Around 3 Core Components
Make meal prep simple by sticking to a “mix and match” formula:
✓ A protein
(Chicken, tofu, eggs, salmon)
✓ A vegetable
(Roasted broccoli, sautéed spinach, mixed greens)
✓ A carb or healthy fat
(Rice, quinoa, avocado, potatoes)
This makes it easy to create multiple meals from just a few base ingredients. Check out my Pinterest board for more inspo creating a grocery list!
4. Choose Weekly “Anchor Meals”
Anchor meals = dishes that:
Store well
Reheat well
Can be repurposed
Examples:
Chicken bowls with rice, greens, and a sauce
Veggie stir-fries
Salmon + roasted sweet potatoes
Turkey or vegan chili
Overnight oats
Snack boxes with fruit, nuts, hummus, and veggies
Once you choose 3–4 anchor meals, your shopping list practically builds itself.
5. Prep Smart, Not Hard
You don’t need to spend all Sunday cooking. Try this simple system:
✓ 30 minutes of chopping
Cut veggies, wash fruit, portion snacks.
✓ 30 minutes of cooking basics
Bake proteins, cook 1–2 carbs, roast veggies.
✓ 10 minutes assembling
Build bowls, pack snacks, portion out lunches.
Total: Around 1 hour for a week of “grab and go” ease.
6. Keep a Wellness Pantry
Stocking staples means fewer trips to the store — and fewer unhealthy choices.
Pantry must-haves:
Spices like turmeric, garlic, chili powder
Broth, coconut milk, canned beans
Whole-grain pasta
Honey or agave
Apple cider vinegar
Low-sodium sauces (soy, teriyaki, tahini)
These items elevate basic ingredients into flavorful meals.
7. Don’t Forget Wellness Boosters
Add small items that support your overall wellbeing:
Herbal teas for nighttime wind-down
Dark chocolate for a healthy treat
Ginger for digestion
Lemon for hydration
Electrolyte packets
Greens powder for rushed days
Wellness isn’t just meals — it’s the little habits too.
8. Create a Running Grocery List
Keep a list on your phone that you add to throughout the week.
By Sunday, you’ll already have half your shopping done.
I recommend having an on-going note on your phone and also a list so that you can write what you need while you have the thought about it. Check out my Recommended Products for planner ideas and templates!
9. Bonus: Sample Wellness Shopping List
Produce: spinach, berries, cucumbers, lemons, broccoli
Proteins: chicken breasts, tofu, Greek yogurt, eggs
Carbs: brown rice, oats, sweet potatoes
Fats: avocado, almonds, olive oil
Snacks: popcorn, hummus, mixed fruit
Wellness Boosters: ginger, herbal tea, lemon water packets