Supermarket savvy: how to shop once and eat for two weeks

Buying in food for two weeks without letting any go to waste - or your meals get boring - is a handy skill, no matter what's keeping you home.

The secret is to shop for items that have a long shelf life, are versatile and serve multiple purposes, says Leslie Fink, MS, RD, a nutritionist and recipe editor at WW. For example, tinned chopped tomatoes are a key ingredient across a range of cuisines including Italian, Mexican, Greek and Spanish.

Fink also suggests making use of your freezer. Frozen, pre-cut fruits and veggies are generally as nutritious as fresh, so grab a few bags of your favourites. You can also freeze all sorts of food products for later use without undermining quality, from sliced bread to fresh chicken.

If you're stocking up Fink recommends opting for items you already know and like. Tinned green beans might look useful on the shelves, but are you likely to use them at home, or will they languish in your kitchen cupboards?

Read on for Fink’s list of supermarket staples that last for 14 days or more, followed by some fuss-free meal and snack ideas based on these staple ingredients. The following shopping list is made for mixing and matching, so let yourself improvise with combos.

• Cabbage

• Carrots

• Chili pepper

• Citrus fruits (such as oranges, lemons and limes)

• Crunchy apple varieties (like Granny Smith and Royal Gala)

• Garlic

• Ginger

• Green beans (runner, stringless, mange tout, sugar snaps)

• Onions (brown/yellow, red and spring)

• Potatoes & sweet potatoes

• Red pepper

• Tomatoes

• Tofu

• Cheese (firm or semi-firm, such as low-fat cheddar, feta, Parmesan and light mozzarella)

• Chicken breast (this can be frozen until needed)

• Eggs

• Greek yogurt (plain, fat-free)

• Milk (fresh and long-life)

• Minced beef (can be frozen until needed)

• Pork mince (extra lean, 5% fat. Top tip: if you're struggling to choose between different types, use the barcode scanner in the WW app to instantly check Points values. This can also be frozen until it's needed)

• Salmon (can be frozen until needed)

• Smoked salmon (great for salads or adding to your breakfast eggs)
  

• Broccoli florets

• Cauliflower rice

• Edamame

• Frozen berries (great for snacking on)

• Peas & sweetcorn

• Beans & pulses (like lentils, chickpeas, kidney beans and black beans). Here's 12 things to do with tinned beans, including a chocolate cake - yep, you read that right!

• Chopped tomatoes

• Coconut milk (reduced fat)

• Fruit in natural juice (like pineapple and peaches)

• Pasta sauce (no added sugar)

• Soup sachets

• Stock cubes (reduced-salt chicken and vegetable)

• Tuna (in brine)

• Vegetables (such as tinned sweetcorn)

• Air-popped popcorn (or popping corn, to make your own)

• Bagel thins

• Bread (sliced, wholegrain)

• Brown rice (you'll need brown basmati rice for the chicken stir-fry recipe below)

• Cereal (wholegrain or high-fibre)

• Crackers or rice cakes

• Crisps and snacks

• Dried fruit (such as cranberries or apricots)

• Grains (like quinoa and barley)

• Green pesto (light)

• Paninis

• Peanut butter

• Porridge oats

• Protein bars

• Raisins

• Roasted red peppers (in brine)

• Stir-fry sauce

• Unsalted nuts

• Wholewheat pasta

• Wraps

• Agave Nectar (light amber and mild)

• Baking powder

• Calorie controlled cooking spray

• Dried herbs and spices (allspice, basil, cajun seasoning, cayenne pepper, cinnamon, coriander, cumin, oregano, paprika, parsley, rosemary, turmeric)

• Extra-virgin olive oil

• Honey

• Marmite

• Mayonnaise (light)

• Salad dressing (low-fat)

• Soy sauce (dark, reduced salt)

• Salt & pepper

• Vinegar (including balsamic)

Use the shopping list above and the recipes below to inspire your next meals.