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Nutrition.gov
U.S. Department of Agriculture

Food Shopping and Meal Planning

Use these resources for meal planning and grocery shopping to help you stick to your budget and eat healthy at home.

  • Nutrition on a Budget

    Find tips for eating healthy on a budget and saving money when food shopping.

  • Local Food Directories: National Farmers Market Directory

    Use this directory to find a farmers market in your state.

    • USDA, Agricultural Marketing Service

  • MyPlate Tip Sheets

    Find MyPlate tip sheets for smart shopping and meal planning. Topics include:

    • USDA, Food and Nutrition Service, Center for Nutrition Policy and Promotion

  • Healthy, Thrifty Holiday Menus

    Browse sample menus for celebrating holidays, including Cinco de Mayo, the 4th of July, and Halloween.

    • USDA, Food and Nutrition Service, SNAP-Ed Connection

  • Seasonal Produce Guide

    Find out what fruits and vegetables are in season.

    • USDA, Food and Nutrition Service

  • Food Shopping Tips

    Buy healthy foods for your family using these tips and resources.

    • HHS, National Institutes of Health, National Heart, Lung, and Blood Institute, We Can!

  • Heart-Healthy Foods: Shopping List

    When it comes to your heart, what you eat matters. Follow these tips for heart healthy eating.

    • U.S. Department of Veterans Affairs

  • Sample 7-Day Meal Plan

    View a sample one-week meal plan based on a Mediterranean eating pattern.

    • Department of Defense, Uniformed Services University, Consortium for Health and Military Performance

  • Smart Shopping: Shop with Meals in Mind

    Use this shopping list to track how much you have and how much you need to reduce food waste.

    • Environmental Protection Agency

  • Weekly Meal Planner

    View a sample weekly dinner plan, recipes, and grocery list. Plus, find a blank form that you can use to make a personalized plan.

    • U.S. Department of Veterans Affairs

  • Modifying a Recipe to Be Healthier

    This fact sheet provides ideas to decrease the amount of fat, calories, salt (sodium) and sugar in recipes. Ways to increase fiber in recipes are also provided.

    • Ohio State University Extension

  • Mediterranean Eating on a Budget

    Find out more about the Mediterranean eating pattern and why it's so healthy.

    • PennState Extension

  • Shop Smart

    Use these guides for a healthier grocery shopping experience.  Try the virtual Grocery Store Tour to help you make nutritious choices in each aisle.

    • University of Minnesota Extension

  • Weekly Menu Planner

    Use this handout to plan weekly meals and create a grocery list.

    • Utah State University Extension

  • Meal Planning

    Plan meals before you grocery shop to save time and money. See the simple steps here.

    • Virginia Cooperative Extension

  • The Essential Guide to Meal Prep for College Students

    Meal prep for college students refers to the process of planning your meals ahead of time using a few preparatory tasks in advance. Read about meal planning steps, benefits and culinary tips to help busy college students eat healthier.

    • Grand Canyon University

  • How to Make a Meal Plan

    Read the ultimate guide to discover practical steps for creating meal plans that are effective and easy to follow and find answers to commonly asked questions. 

    • NutriAdmin