By Sarah Lohm, Dietetic Intern

Many people don’t struggle with cooking because they don’t know what to make… they struggle because they’re mentally tired by the time dinner comes around.

Decision fatigue shows up in many areas of life. It can look like putting off small tasks, feeling overwhelmed by routine choices, or feeling drained by the constant need to decide what comes next. When you make hundreds of small decisions throughout the day, even simple choices can start to feel heavier than they really are.

As we approach the spring months, I thought this would be the perfect time to “clean up” the way we think about food preparation, and that starts in the grocery store!

The grocery store is where we kick off our week when it comes to food. But for many people, grocery shopping can be overwhelming. By the time you get to the store, you may already be mentally tired, trying to balance budget, preferences, nutrition goals, and the simple question of what you are even going to cook.

In an effort to streamline mealtime and reduce stress around what to eat, I’m sharing some of my tried-and-true methods that help me maintain balance in my meals, even during busy seasons of life.

Shop the Frame, Skip the Game! 

You do not need a perfect grocery list! 

I’m currently completing my dietetic internship, finishing my master’s coursework in nutrition, and working as a virtual nutrition assistant for Nuwli. Life is busy and revolves around food … the last thing I want to do is find time to make a list about… food!

Now, of course, lists are wonderful for remembering what you are running low on or keeping track of household needs. However, over time I learned that finding a framework that worked for my life, rather than just the week in front of me, saved time, reduced stress, and gave me more freedom around food.

I’m going to give you a sneak peek of my simple framework that helps me make dinner happen without a whole lot of thinking. 

When you don’t know what to grab at the store, it can help to think about keeping a few reliable categories of food on hand rather than trying to plan every single meal in advance. I like to think of it as a few building blocks that we can mix and match throughout the week!

When all else fails, I reach for my favorite four: Protein + Veggie + Starch + Sauce!

Protein:

I always make sure I select a variety of protein options for the week. I usually choose eggs, chicken breast, and ground turkey. I don’t necessarily know exactly what I am going to do with them yet, and that is completely okay!

Vegetables:
I usually pick up one vegetable for snacking, one bagged salad, and one vegetable that can be added to quick, on-the-fly dinners throughout the week.

Some of my favorites include carrots, snap peas, bagged spinach, romaine, mixed cabbage, green beans, broccoli, and frozen vegetables that can be quickly steamed or roasted when time and energy are limited.

Starch/Carbohydrates:

I like keeping a simple energy base available. I usually have sweet potatoes, pasta (I like chickpea pasta!), quinoa, or microwaveable rice or grain packets on hand. I am also always sure to pick up a can or two of a bean, such as chickpeas or black beans. These help me to add extra volume to my food when needed, and they are full of wonderful nutrients for our bodies! This helps me turn individual ingredients into a complete meal without a lot of extra thought

Sauce:

I LOVE sauce! (No seriously, I add sauce to everything!) 

I believe this to be my true “secret sauce” (pun absolutely intended) when it comes to no-fuss meals. 

I often keep a few flavorful options available because they can quickly be combined with cottage cheese or Greek yogurt for a higher-protein, creamy element in the dish. Some of my go-to sauces include buffalo sauce, barbecue sauce, pesto, and some type of avocado ranch (my favorite is from Aldi).

Aside from that, making your own sauce or dressing is incredibly easy. A go-to homemade sauce can be whipped up with ease by tossing bell pepper, tomatoes, and onion (or really any veggies you have on hand), with a bunch of seasonings. Roast in the air-fryer or oven, add to a blender with some water or chicken broth – and ta-da – you have the perfect sauce to bring together any last-minute creations!

The goal isn’t to build the perfect grocery cart, but rather to keep a few trusted foods that can be quickly thrown together, helping dinner (and leftovers) feel more manageable and enjoyable.

Next time you find yourself overwhelmed at the grocery store, give yourself permission to lean into what you already love! Tap into your favorites, and trust the foods that feel familiar. A simple, flexible frame is more powerful than a perfect plan.

When weeks feel extra busy and cooking brand-new meals feels like too much, remember that you never need to reinvent mealtime to eat well. You just need a few simple, reliable building blocks to make dinner feel doable.

If you’d like a sneak peek into some of my favorite items to have on hand, be sure to check out “Sarah’s Grocery Go-To’s’!

You just read blog 1 of our “Decision Fatigue” series! Be sure to follow along on Instagram and TikTok so you don’t miss what’s coming next. We’ll be diving even deeper into simple ways to make food (and life) feel lighter!