Tips & Tools

Tips to help you on your cooking journey.

Grocery Strategy

  • Meal plan and make a list.
  • Don't shop hungry.
  • Compare prices.
  • Use coupons wisely.
  • Use unit prices—compare cost per ounce.
  • Go to ethnic markets or farmers' markets.
  • Look for markdowns.
  • Keep a spice core: cumin, paprika, garlic, chili.

Weekly Men vs Women Targets

Average Men: 2,000 to 3,000 calories per day.

Average Women: 1,600 to 2,400 calories per day.

Spices you should always have:

  • Salt
  • Black Peper
  • Garlic Powder
  • Onion Powder
  • Paprika
  • Cayenne Pepper
  • Crushed red pepper flakes
  • Chili powder
  • Paprika
  • Oregano
  • Thyme
  • Bay leaves

Downloads

Enchilada Casserol

Download Basil & Thyme Meal Plan (PDF)