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Shopping, Cooking and Meal Planning

Updated: 2 days ago


Emergency food supplies (to stock up during times of lockdown)


  • Canned fruits, vegetables, beans, meats, fish

  • Canned juices, broths and soups

  • Shelf-stable "boxes" of juices and milk

  • Crackers and melba toast (don't pick combination packs with cheeses or luncheon meats if they require refrigeration)

  • Peanut butter, jelly

  • Dry, ready-to-eat cereals and granola

  • Dried fruits, nuts and trail mixes

  • Hard candy


Water Supplies to Prepare:

  • Dry milk

  • Powdered drink mixes

  • Instant pudding

  • Dried soups

  • Bouillon cubes or powder

  • Instant rice and potatoes


Meal Preparing and Planning

Knowing what the week's schedule looks like and who will be home to eat dinner will help you start planning different meals to enjoy cooking that doesn’t take too long to whip up. Write down 4-5 different dinner options, but also know that there may be leftovers some nights and other nights where you may not have your meals at home. Next, write down 3-4 different lunch options as lunch can be the most unpredictable meal in most homes so it’s good practice to make something that lasts for a few days so that the leftovers can be easily utilised. Then, think about the basics for breakfast, such as eggs, milk, oatmeal, fruit, toast, etc.


Next, check the inventory. After having the meals written down, check to see what items are already in the fridge and what you still need to get when going to the grocery store. Writing down only what is needed for the recipes can reduce food waste substantially. Furthermore, this eliminates the last-minute runs you may need to make to the grocery store every other day. Have a weekly routine where you do your grocery shopping as well! Once you’ve made your weekly menu, it’s time to create a shopping list. Scan the recipes to determine which ingredients you already have and which you’ll need to buy. This is also a great time to restock anything you might be running low on.


Written by: Tan Poh Ching


04/2024


References

Government of Singapore. (n.d.). 5 ways to eat more sustainably. https://www.gov.sg/article/5-ways-to-eat-more-sustainably


Reader's Digest. (n.d.). Meal planning: What it is and how to do it right. https://www.rd.com/article/meal-planning/


The Healthy Chew. (2018, September 12). Meal prepping vs. meal planning.


University of Georgia Extension. (n.d.). Preparing an emergency food supply: Short-term food storage. UGA Extension. https://www.fcs.uga.edu/extension/preparing-an-emergency-food-supply-short-term-food-storage





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