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 the 5 4 3 2 1 method for grocery shopping? ›
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 54321 method of food? ›
you simply choose five snacks four proteins carbs fruits and vegetables. three drinks two sauces and two cheeses and one frozen meal. I like this method because you can make it your own. there is still a lot of freedom of your decisions of foods.
What is the 3 in 1 grocery shopping method? ›
We set up a “3 in 1” shopping schedule, consisting of three separate grocery runs on average each week — one larger shop, where my husband or I (or both!) pick up groceries for the first half of the week, and one or two small- to medium-sized shops to fill in what we need for the remainder of our meals.
What is the 6 5 4 3 2 1 grocery hack? ›
Here is your 6 to 1 mission, should you choose to accept it: Seek out six fresh, frozen or canned vegetables, five fresh, frozen or canned fruits, four proteins, three starches, two sauces and one little luxury per supermarket trip.
What is the 5-4-3-2-1 eating plan? ›
5-4-3-2-1 Go! ®
- 1 or more hours of physical activity a day.
- 2 or less hours of screen time a day.
- 3 servings of low-fat dairy a day.
- 4 servings of water a day.
- 5 servings of fruits and vegetables a day.
What is the 54321 method? The 54321 (or 5, 4, 3, 2, 1) method is a grounding exercise designed to manage acute stress and reduce anxiety. It involves identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
What is the 5 4 3 grocery shopping method? ›
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.
Does the 5 4 3-2-1 method work for anxiety? ›
Here are some situations where it may be particularly helpful: During anxiety episodes: When you experience heightened anxiety or a panic attack, the 5-4-3-2-1 grounding technique can help bring your focus back to the present moment and reduce feelings of distress.
What is the 6 5 4 3-2-1 shopping method? ›
The 6-to-1 grocery method is an approach to cooking that involves picking six vegetables, five fruits, four proteins, three starches, two sauces or spreads, and one fun item. The purpose is to streamline your shopping experience, promote variety, eliminate food waste, and keep grocery costs lower.
original sound - Chef Will Coleman
You grab six veggies, five fruits, four proteins, three starches, two sauces or spreads, and one fun thing for yourself. This makes grocery shopping way easier. Way cheaper. Cheaper, and you get in and out.
How many times should I go to the grocery store? ›
“Picking up some incidentals here and there on a daily or near-daily basis is fine, but for the majority, your shopping should be done on a weekly basis or more to prevent overspending,” she said. She said daily shopping encourages people to spend more, because they're only focusing on one day at a time.
What is the 6'1 grocery shopping method? ›
Key Takeaways. The 6-to-1 grocery method entails buying six vegetables, five fruits, four proteins, three starches, two sauces or spreads and one treat. Continue to shop carefully while at the store to get the best deals. Flexibility with your purchases will be a key to making this method a success.
What is 5 4 3 2 1 healthy eating? ›
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 80 20 cheat meal? ›
As an easier way to plan out cheat meals, nutritionists often recommend the 80/20 Rule. When following this rule, 80 percent of the meals you eat should be healthy and adhere to your eating plan, while the other 20 percent give you the flexibility to satisfy your cravings.
What is the 6 to 1 trick for groceries? ›
Here's the system: Fill your grocery cart with six vegetables, five fruits, four proteins, three starches, two sauces or spreads, and one "fun" item for yourself. It's a countdown of 6, 5, 4, 3, 2, 1, prioritizing nutritious ingredients without depriving yourself of a little treat.
What is the 5-4-3-2-1 food rule? ›
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 the 5-4-3-2-1 plan? ›
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 5 4 3 2 strategy? ›
Once you find your breath, go through the following steps to help ground yourself:
- 5: Acknowledge FIVE things you see around you. ...
- 4: Acknowledge FOUR things you can touch around you. ...
- 3: Acknowledge THREE things you hear. ...
- 2: Acknowledge TWO things you can smell. ...
- 1: Acknowledge ONE thing you can taste.
Your 'why' is a reminder of the big picture and the importance this goal has to your life. Working backwards, divide your 5 year plan into 4 month goals. Then set 3-week goals within each 4 month period. And further narrow down tasks that can be completed within 2 days or 1 hours to reach your 3 week goals.
