Save major time and money with this grocery list template and bonus online flyer trick

Time saving grocery list templateOverwhelmed by choice, the modern hunter/gatherer can easily fall prey to the psychological manipulation of 21st century grocery stores. Arm yourself! In a retail environment specifically designed to seduce you into following its lead, this grocery list template will let you get in and out without succumbing to temptation or be paralyzed in the produce aisle. I’ve been there, bag of carrots in hand, caught in a moment of near existential angst – “where do I go from here!?”

Click Here To Download Grocery List Template

Stress, existential or otherwise, causes us to think with our limbic/emotional reactive brain. Use this structured list to guide your rational brain gently through the aisles. The vegetable section is given the largest space on the template to give a direct visual cue to load up on soil born succulence and minimize less healthy items. Yes, there are some cravings that demand satisfaction, but you can’t seriously tell me you woke up dreaming about that jumbo bag of novelty gummies on the endcap of aisle #3.

*BONUS* I saved $45 at the checkout the first time I used this trick! Most grocery store chains now post their weekly specials flyer online. Write these sale items into your grocery list template before you fill in the rest. With the sale items on the page in front of you, you can then build the remainder of your grocery list and Meal Map (details in an upcoming post) around these foods.

Follow these links to your find grocery store’s weekly specials:
Sobeys * Loeb * Safeway * Loblaws

Don’t see yours? Links to other Canadian grocery stores can be found at And if you’re looking for links to American stores Click Here.

Sandwich to Salad Week Day 1: The ham and cheese sandwich salad + Inspiration story

ham and cheese sandwich saladSick of Subway? Stop the hunter/gatherer lunch panic and start eating healthy on your own terms and tastes. This transitional salad will ease you into a 5 day meal plan revolution. All you need to get started is a half-decent knife and a cutting board. And Remember, you can always substitute any ingredient/quantity to maximize you palate’s pleasure…

Ham and cheese sandwich salad:
1 small whole wheat dinner roll
2 slices (unprocessed!) cheddar cheese
50g sliced ham
1/2 avocado
1 red bell pepper
1 serrano pepper
1 handful spinach (or lettuce)
1 small bunch flat leaf parsley

Tear the roll into croutons. Slice the serrano thinly. Chop all other ingredients into bite-sized pieces. Top with your favourite dressing, or hang tight for day two’s ‘Punny Mustard Vinaigrette’. Then read the inspiration story below…

modern neanderthal man and woman“If I ever have to eat another Subway sandwich I swear I’m going to bite somebody’s ears off!” Shouts the Mike Tyson throwback standing beside his wife in the doorway of my Blank Canvas Living Creative Counselling office. His Ferragamo loafers and her Gucci pumps belie the couple’s apparent regression, not to childhood, but back a good 50 000 years.

“I know Subway can get tedious,” I say, as diplomatically as possible, “and it’s got way more salt than you’d think. And I know every sandwich pretty much smells the same and tastes the same… but you’d have to eat a hell of a lot of ears to keep you full till supper.”

“Humph,” grunts the prehistoric wife. “There just aren’t a lot of other options downtown when you’re trying to eat healthy.”

I invite them to sit down, and leave their weapons by the door. “Ok, so your hunter/gatherer approach means you’re stalking a territory of what.. maybe a 300m radius? You’re letting the environment control your meal planning. Take charge! Go together to a smaller, but far more lucrative hunting ground – The Grocery Store! Once or twice a week, go forage to your hearts’ content. If you like the same sorts of things in bed – you’re married aren’t you! – you must enjoy similar flavours in a salad. And change it around – personalize your combos. Spice things up with some spontaneous veggie variety.”

“But then what?” Asks the Ferragamo-ed pre-neolithic man. “We never have any time in the mornings.”

“Who does? All you need is a fridge and a tap – any office kitchen will do. Buy a half-decent knife and a cheap cutting board, and keep one of the fridge drawers stockpiled with ingredients. Then take those same 10 minutes to chop up your salad. You can put together a different recipe every time, depending on what mood you’re in. I’ll email you a recipe every day this week to get you started. Now gather your furs, pick up your spears, and go back to work!”

This is a Story Thread post – Click to read more…


fast and easy summer salad recipes 3Day 1: The ham and cheese sandwich salad + Inspiration story
Day 2: The fresh off the ‘cobb’ salad that can’t be ‘beet’ + Punny mustard vinaigrette
Day 3: The ‘too healthy for its own good’ beany bread bonanza salad
Day 4: The solar powered spinach mushroom salad + *BONUS* The ‘everything but the kitchen sink’ salad
Day 5: The happy ham and egg weekend brunch anticipation salad