The 6-to-1 Grocery Method: A Stress-free Way to Plan Meals & Save Money
Let’s be honest—meal planning can feel like a second job. Between trying to eat healthy, stay on budget, and reduce food waste, it’s easy to feel overwhelmed before the week even begins.
Enter the 6-to-1 Grocery Method: a minimalist, flexible approach created by chef Will Coleman that simplifies your entire week of eating. Whether you're feeding a family or just yourself, this method reduces decision fatigue, grocery costs, and that dreaded midweek fridge clean-out of forgotten veggies.
What Is the 6-to-1 Grocery Method?
The 6-to-1 method is a formula—not a rigid meal plan. It gives your week structure while keeping things flexible. Here’s how it breaks down:
6 vegetables (about 8-10 servings per person per week)
5 proteins (about 5-8 servings per person per week)
4 carbohydrates (about 4 cups cooked per person per week)
3 fruits (about 5-7 servings per person per week)
2 sauces or dips (about 1/2 cup of each sauce per person per week)
1 fun item (ice cream, chips, chocolate, muffins, etc)
With this method, you use these ingredients to mix, match, and create meals throughout the week. Think of it as a capsule wardrobe for your fridge—everything works together, nothing gets wasted, and you don’t have to start from scratch every day. Best of all, it keeps things interesting - preventing you from having to eat the same meals every day which is common with traditional meal prep. You can change things up with sauces, seasonings and herbs while also increasing the variety of foods you eat (which will keep your gut happy).
Why This Method Works
1. ✅ It Reduces Stress Around Meal Planning
Instead of spending hours picking out recipes and writing mile-long lists, you focus on categories. This cuts down on mental effort and gives you just enough structure to avoid last-minute takeout.
You’ll still have plenty of variety, but without the overwhelm of daily “What’s for dinner?” dilemmas.
2. 💸 It Saves You Money
The 6-to-1 method naturally encourages:
Buying seasonal, budget-friendly produce
Using ingredients in multiple meals
Minimizing impulse purchases
Avoiding one-off specialty items that sit in your fridge unused
Allows for shopping based on discounts & rebates (check flyers & coupons)
Fewer specialty ingredients = less money spent and more flexibility with what you already have.
3. 🥦 It Cuts Food Waste
When everything in your cart has multiple uses, it’s less likely to go bad. That half a zucchini? Toss it in a stir-fry. Extra spinach? Add it to eggs, smoothies, or pasta. You're not buying obscure ingredients that only serve one purpose—you’re building a system.
A Sample Vegetarian 6-to-1 Grocery List
Here’s what a week might look like:
6 Veggies
Broccoli
Cherry tomatoes
Zucchini
Spinach (smoothies?)
Bell peppers
Sweet potatoes
5 Proteins
Tofu (non-GMO)
Black beans
Greek yogurt (unsweetened)
Shelled edamame
Protein powder
4 Carbs
Quinoa
Brown rice
Lentil pasta
Corn tortillas
3 Fruits
Avocados
Bananas
Blueberries
2 Sauces/Dips
Green Goddess dressing
Hummus
1 Fun Item
Dark chocolate almond butter cups 🍫
From this list, you can create nourish bowls, veggie tacos, pasta dishes, soups, wraps, and even snack plates—no full recipes needed. Mix and match with your prepared proteins, veggies, fruits, grains and sauces. Spinrkle on some nuts and seeds for an extra dose of good fats, or boost the flavour with a sprinkle of feta or parmesan cheese.
Tips to Make It Work
Meal prep a little: Roast veggies, air-fry some tofu or cook a grain or two at the beginning of the week. Make sauces or buy them at the store.
Keep a few pantry staples on hand: Olive oil, spices, herbs, canned beans, canned tuna, and broth help you stretch your meals.
Don’t overthink it: The goal is ease, not perfection.
Scale to feed the family: make sure to multiply the servings based on the number of people you are cooking for.
The Bottom Line
The 6-to-1 Grocery Method is all about reducing friction in your week. It gives you enough of a plan to stay organized—but not so much that it becomes another chore.
If you’ve ever stood in front of your fridge feeling totally uninspired, this method is for you. Less stress. More flexibility. And a whole lot less waste.
Ready to try it? Start by building your list for the week using the 6–5–4–3–2–1 framework and see how much easier your grocery shopping (and cooking) becomes.
Courtney Rae Jones is a Registered Holistic Nutritionist. She is also a Culinary Nutrition Expert having completed her certification in alternative & specialized diets through the Academy of Culinary Nutrition. She specializes in digestive health and balancing women’s reproductive hormones. To work with Courtney, please contact us.