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| Going to the grocery store isn’t always fun. If you’re like me, you go grocery shopping every week. And sometimes, it can be hard to find the time to sit down and make a list. |
| Without a list, you may end up overspending or buying items you don’t use (I do this more often than I’d like to admit). This food can take up the limited space in your fridge or pantry, and it may even expire if you forget about it. |
| That’s where the 5-4-3-2-1 grocery shopping method comes in. It’s an easy way to ensure you buy the right amount of food while still prioritizing balanced eating. Keep reading to learn more about how it works and how to tailor it to your needs. |
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Happy shopping,
Sarah Choi
Associate Editor, Healthline
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Written by Sarah Choi
August 8, 2025 • 4 min read |
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| Countdown to easy grocery shopping! |
| Each number in the 5-4-3-2-1 method represents the quantity of a category of food. The original version of this method includes:
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| When using this grocery shopping method, it can be helpful to have a meal template. It doesn’t have to be rigid — for example, you could aim to include one protein source, one vegetable, and one carb in each meal, and designate the fruit for snacking.
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| The original version of this method may not be suitable for all eating patterns, or you may just want to change things up. You can modify it to suit your needs.
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| For instance, it’s important to keep in mind that meat is not the only source of protein, especially if you’re following a vegetarian or vegan diet. Other sources of protein you may consider include:
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| If you want to increase your fiber intake, you may also want to swap the fruits and the proteins. So instead of four proteins and three fruits, you could buy four fruits and three proteins.
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| This method has helped me save money and time at the grocery store. I like to use it in bulk stores and buy frozen meat and vegetables. This way, I can cut down my grocery trips to once every 2 weeks or once a month.
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| If this sounds like something you want to try the next time you go to the grocery store, keep reading for more tips and considerations.
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