We know they say the only certain things in life are death and taxes, but what about grocery shopping? No matter if you love it or absolutely loathe it, it has to be done sometime—though, luckily for those who hate it, there’s grocery delivery nowadays.
But, grocery delivery service or not, you still need to make the list and shop for the items somehow. Anyone who has ever food shopped can relate to the feeling of going into a store, even with a detailed list and budget, only to come out with a buggy full of things you likely didn’t need or went over budget on. I mean, come on, have you ever seen the Aldi Finds aisle? Or any Target store?
Maybe you’re tired of overspending on groceries, or maybe you’re sick of throwing out all those rotting veggies in your fridge because you were a different person when you went shopping. Either way, in this age of inflation, we’re looking for ways to get the most bang for our buck at the grocery store—enter the 5-4-3-2-1 method.
What Is 5-4-3-2-1 Grocery Shopping?
The 5-4-3-2-1 method is a simple grocery shopping trick created by TikTok user @chefwillco to ensure you don’t buy or spend too much at the store. Each number corresponds to a specific food group that you’ll purchase for easy, balanced meals every week.
Following Coleman’s method, you’d buy five different vegetables, four different fruits, three different proteins, two different sauces or spreads, and one grain—plus a special treat for yourself. Of course, if you are feeding a family, you might need to buy multiples of some items to ensure you have enough, but the method would still be the same.
The whole point of the 5-4-3-2-1 method is to make a grocery list that works for you. So, if that means some weeks you buy five fruits and four vegetables or one jar of sauce and two boxes of pasta, that’s okay. Either way, it will keep your grocery shopping organized and within some kind of spending limit.
How To Use the 5-4-3-2-1 Method
Using the 5-4-3-2-1 method does require some planning, but so does every grocery list. Before you head to the store or place your order online, you’ll want to plan out your week’s worth of meals—may we suggest some of these quick and easy lunches or budget-friendly dinners?
Your grocery list likely won’t only have 16 items on it because, of course, there are those staples you might need for a recipe. Things like spices, herbs, milk, butter, oil, flour, or other ingredients that you need to restock are your “free” items.
However, for the sake of this story, I tested adding just the essential 5-4-3-2-1 items from seven different stores to my grocery cart to determine the final total. I shopped retailer sites in the New York City area and other parts of the country for the following items:
- Vegetables: spinach, bell peppers, mushrooms, tomatoes, and carrots
- Fruit: grapes, apples, bananas, and oranges
- Protein: chicken breasts, ground beef, and shrimp
- Sauce/spread: marinara sauce and peanut butter
- Grain: bread
- Treat: potato chips
Bear in mind that not every store has the same exact products, so the sizes and prices may vary from location to location. Additionally, note that I added only generic items to my cart when possible—and for the fruits and vegetables, I added pre-packaged bags of each rather than individual items. Here’s what I found:
- Food Lion: $55.33
- Kroger: $60.14
- Publix: $64.33
- Target: $62.48
- Trader Joe’s: $57.14
- Walmart: $58.46
- Whole Foods: $70.06
Sure, these totals might not have been as cheap as you expected, but fresh ingredients are pricier than you may think. The 5-4-3-2-1 method isn’t necessarily about saving you money by buying cheaper things but rather by teaching you to be a mindful shopper. Instead of going into the store hungry and impulse buying everything that looks even a little tasty, this method allows you to go in with a plan for your week.
Though, of course, adding a few more treats for yourself won’t break the bank either—wink, wink.
FAQs
Each number corresponds to a specific food group that you'll purchase for easy, balanced meals every week. Following Coleman's method, you'd buy five different vegetables, four different fruits, three different proteins, two different sauces or spreads, and one grain—plus a special treat for yourself.
What is 5 4 3 2 1 grocery hack? ›
In a TikTok video that has received nearly 1 million views, Chef Coleman broke down how exactly the 6-to-1 grocery method works. You buy six vegetables, five fruits, four proteins, three starches, two sauces or spreads, and one "fun" item for yourself. So it's 6, 5, 4, 3, 2, 1.
What is the 5 4 3 2 1 method for grocery shopping? ›
And take out some of the struggle of what to buy. You pick out six vegetables, five fruits, four proteins, three starches, two sauces, and one fun item for yourself. Of course there are pros and cons to everything.
What is the 54321 method for groceries? ›
so I wanted to share this method shared to me by kylie mitchell a fellow dietitian. this is her 5 4 3 2 1 method and it is so simple. you simply choose five snacks four proteins carbs fruits and vegetables. three drinks two sauces and two cheeses and one frozen meal.
What is the 5 4 3 2 1 food rule? ›
The students are teaching students the 5-4-3-2-1 principle, which advocates five servings of fruits and vegetables, four glasses of water, three servings of low-fat dairy products, two hours or less of screen time and one hour or more of exercise daily.
What is the difference between 4 3 and 5:2 diet? ›
But the 5:2 was not radical enough for some. It allowed consumption of a limited number of calories on a fasting day (500 for women, 600 for men). Hence the 4:3, to step up the pressure, and now the DODO, or Day On/Day Off diet, which requires complete fasting during the Day On, avoiding tedious calorie-counting.
What is the food hack? ›
A kitchen hack, also known as a food hack, is a technique used by home cooks and professionals to make food preparation tasks easier, faster, or more efficient. It may also be called a food hack, and is a type of life hack, although the concept of a kitchen hack predates the coinage of either term.
What does the 3 2 1 method deal with? ›
The 3-2-1 backup strategy simply states that you should have 3 copies of your data (your production data and 2 backup copies) on two different media (disk and tape) with one copy off-site for disaster recovery.
How does the 3 2 1 method work? ›
Essentially, 3 2 1 ribs go like this:
- 3 hours of smoking the ribs directly on the pellet grill.
- 2 hours wrapped in foil, still cooking on the grill.
- 1 hour of cooking, unwrapped and slathered in barbecue sauce.
321 Rib Method
This technique calls for 3 hours of smoking, 2 hours of wrapping, and 1 hour of cooking. The ribs are first smoked at a low temperature to give them the smoky flavor that many people love. Then they are wrapped in foil with some liquid such as apple juice or beer, and cooked for two hours.
It involves picking six vegetables, five fruits, four proteins, three starches, two sauces or spreads, and one fun item. Not only can it streamline your grocery shopping trip, but it can also help you shop with purpose so that you use your time more efficiently.
What is grocery store anxiety? ›
Shopping anxiety can take two forms. You may find yourself compulsively buying to feel some relief or other satisfaction, or you may find yourself feeling worried and stressed whenever you go shopping. Shopping anxiety is treatable regardless of the underlying cause.
How do I stop grocery store anxiety? ›
Gradual exposure: If your grocery store anxiety is particularly severe, consider gradually increasing your exposure to the shopping environment. Start by visiting small, less crowded stores and progressively move to larger supermarkets as your comfort and confidence levels increase.
What is the 4 4 4 rule for food? ›
The rule was developed based on scientific studies. between 2 and 4 hours, the food can still be used, but can't be put back in the fridge • 4 hours or longer, the food must be thrown out.
What is the 5 20 rule for daily value? ›
Use the 5-20 Rule
If the % DV is 5 or less then it is low in that nutrient, If the% DV is 20% or more then it is high in that nutrient. The %DV is based on a 2,000- calorie diet – your needs might be more or less than this.
What is the 5 to 1 rule diet? ›
Here's how the 5:1 rule works. Simply look at the ratio of grams of carbohydrates to grams of dietary fibre. Divide the carbohydrates by the dietary fibre. You want a 5:1 ratio or less.
What is the 5 in 1 meal program? ›
On the 5&1 plan, you're instructed to eat 5 Optavia Fuelings and 1 Lean and Green meal each day. The program recommends eating a meal or a Fueling every 2–3 hours and incorporating 30 minutes of moderate exercise most days of the week.
What is the 5 1 1 eating plan? ›
Like other meal replacement diets, the Optavia Diet provides users with an array of branded products. The 5&1 plan is the most popular and designed for rapid weight loss. 2 On this plan, users eat five Optavia fuelings and one low-calorie lean green meal daily.
What can you eat on the 5 and 1 plan? ›
5 in 1 Plan Meals
These meals will consist of 5-7 ounces of cooked lean protein, lean skinless meat, grilled or baked and then coupled with 2-3 servings of non-starchy greens or veggies. All lean protein portions and options will be provided in the 5 and 1 guide with the plan when delivered.
