Amongst all of the chaos COVID-19 has brought, the grocery stores are doing amazing at trying to keep up with demand. As people are trying to limit their trip to the stores, food is flying off the shelves. When the shelves are bare, navigating the grocery store becomes difficult. I’ve been helping my clients learn how to navigate the grocery store during COVID-19 when the shelves are sporadically empty, and I thought I would share some tips with you too. 

The most important thing to remember is to be FLEXIBLE! You already know everything is not going to be stocked. Be prepared to make changes while in the store. If you are using my meal plan service you can swap a meal while you are in the store and see if the ingredients are available for another recipe.  If not, here is what you should try to get: 

Protein

Most protein can easily be substituted for each other. You can make turkey noodle soup instead of chicken noodle soup. Look for larger meat sources like a whole chicken or roast so you can cook in bulk and then freeze. Don’t forget the beans. It’s very easy to cook dried beans in a crockpot or stovetop, and it makes a ton! You can freeze this too! Here is how to cook and freeze dried beans. 

Grains

I’ve noticed grains are pretty scarce in the stores right now so be very flexible with them. Try some new grains that you haven’t tried before. Here are some options. 

Rice, Quinoa, Pasta (try different types), Couscous, Crackers, Tortillas, Homemade bread, Oatmeal, and Cereal.

Rice, quinoa, couscous, and pasta can all be substituted for each other. If you have flour and yeast, you will be surprised to learn how easy it is to make homemade bread. Try this recipe. Of course, it’s even easier if you have a bread machine. If you can’t find bread flour, then just substitute all-purpose flour. 

Produce

Our stores have had fresh produce available for the most part. Everything I have read says food does not carry coronavirus. Here is a good resource. I would think there’s still a small risk of a potentially sick employee coughing on something as they were stocking shelves. Because of this, I have been washing my produce as soon as I get it instead of waiting to wash it right before I eat it. For some produce this decreases its shelf life so be prepared to eat it soon. 

Frozen and canned produce is a great option too! If you are concerned about a high intake of sodium, then rinse your canned vegetables before cooking them. 

Dairy

We usually drink lots of milk at our house. We’ve been limiting our consumption, so we don’t have to visit the store as frequently. There are some other milk options you might want to consider like dry milk powder, UHT milk, almond or rice milk. All of these are great options especially for substitutes in recipes. 

Remember to be flexible when navigating the grocery store during COVID-19. Choose 3-5 options from each group and you will be surprised at how easily you can come up with a basic nutritious meal. If you are trying to follow a recipe and need some substitution ideas, here is a good resource. Here is a list of pantry staples to try to keep in stock. 

I know grocery shopping looks different for you now. Make sure you still have a flexible plan when you go shopping to make sure you are consuming healthy foods. It’s important to continue to eat healthy foods to keep up your immune system, your energy, and your health. You might be interested in reading my post about nutrition and covid-19 to ensure you are giving your immune system the best boost you can. Stay healthy y’all!