Chef Will Coleman’s viral 6-to-1 grocery shopping method instructs shoppers to buy six vegetables, five fruits, four proteins, three starches, two sauces and one fun item. The following is an excerpt from his book, “From Cart to Kitchen: The 6-to-1 Grocery Shopping Method Cookbook.”
Set the Intention
Before you pick up a pan, take a moment to check in with yourself: Why are you cooking today? Are you fueling your body to support your health and fitness goals? Hosting a meal to bring your friends and family together? Trying to impress someone new — or reignite the spark with your longtime love? Maybe you’re simply cooking for yourself because you deserve something delicious. Setting your intention gives purpose to the process and helps guide every choice — from what you make to how you serve it.
Plan Out Your Meals
Think about what your upcoming week looks like and plan meals that match the mood and moments ahead. What do you want to eat for breakfast, lunch, and dinner? What ingredients are in season? What’s that one dish you’ve been craving ever since your last restaurant visit? What’s the go-to recipe that always makes your family smile? What have you been saving on your food vision board that’s finally ready to use?
Shop Your Current Inventory
Before heading to the store, start at home. Check your pantry, fridge and freezer. What ingredients do you already have? What’s close to expiring? Can anything spark a meal idea? Taking inventory helps you avoid waste, skip duplicates, and shop more mindfully. Once you’ve assessed what you have, build your grocery list using the 6-to-1 Grocery Shopping Method:
6 Veggies: Versatile, fresh or frozen produce (e.g., onions, leafy greens, root vegetables).5 Fruits: A mix of fresh produce for snacks and frozen options for smoothies.4 Proteins: Proteins for varied meals (e.g., chicken, tofu, fish, beans, yogurt).3 Starches: Versatile grains and/or carbohydrates like pasta, rice or potatoes.2 Sauces/Spreads: Condiments that provide flavor, such as soy sauce, pesto or salsa.1 Fun Item: A treat for yourself or family to make the shopping experience enjoyable.
Adjust according to your needs and preferences. Be sure to restock pantry staples and anything running low.
Shop With a Plan in Hand
Head to the store with your list ready. I recommend shopping in the order of your list to keep things efficient: Start with produce, then move to proteins and pantry staples. Finish with frozen and refrigerated goods. Stick to your list, but leave space for inspiration — if something fresh catches your eye, go for it.
Example Shopping List
Proteins:
Skin-on, bone-in chicken thighs — 8Canadian bacon — 12 slicesSalmon fillets — 4Chickpeas — 2 cups
Fruits:
Large red apple — 1Lemons — 2Raspberries — 2 cups
Starches:
Medium yellow potatoes — 8Medium-grain white rice — 1 medium bag
Dairy/Pantry:
Heavy cream — 1 pintButter — 1 stickEggs — 1 dozenCoconut milk — 2 cansSelf-rising flour — 1 small bagMaple syrupCooking oil
Spices:
Black peppercornsKosher saltSmoked paprikaGarlic powderCurry powderDried oreganoGet Organized Before You Cook
Once you’re home, set yourself up for success. Organize your groceries by recipe using sheet trays or containers. Read through each recipe completely before you start. Gather your tools — cutting boards, knives, skillets, pots and more. Wash and chop your produce, rinse your grains, prep your proteins. Treat this step like mise en place; it’ll make the rest of the cooking process feel effortless.
Set the Vibe and Cook With Joy
This is the moment you’ve been waiting for — now it’s time to create. Put on your favorite playlist, open a window or light a candle. Wear something that makes you feel like yourself. Cooking at home is a form of self-love. The more you design your kitchen energy around joy, the more you’ll love the process — and yourself. Take your time. Taste as you go. Most of all, have fun. You deserve to feel nourished, inspired and proud of what you create.
Let’s get to cooking!
Recipe InspirationBreakfast
My mornings often begin at the gym or on the go, so I rely on breakfasts that travel well. This frittata can be baked in muffin tins for portable, protein-packed bites or in a baking dish and sliced for a more polished presentation. A layer of Canadian ham forms a savory “crust,” adding flavor, texture and balance without extra effort. Make a batch at the start of the week for an easy grab-and-go breakfast.
Lunch
This bright take on classic chicken soup is perfect for colder months. Fresh lemon juice lifts the rich broth, while tender potatoes make it hearty enough for a full meal. Double the recipe and freeze half for a simple, comforting dinner when you need it most.
Dinner
Roasting salmon is one of the simplest ways to get dinner on the table quickly. A generous seasoning of salt and pepper lets the rich fish shine, while roasted cherry tomatoes create a bright, buttery sauce that feels elevated but effortless. Serve with herbed rice or roasted potatoes for a complete, weeknight-friendly meal.
Dining and Cooking