Shopping at the supermarket feels more like an obstacle course than a chore. Supermarkets are organized in a way that makes it harder for us to find what we want, spend more time there, and give in to the temptation to buy more of what we need. In the end, the shopping cart becomes a mess of good intentions, whims and fresh produce that ends up rotting at the bottom of the refrigerator. In doing so, we spent more money than we thought and contributed to food waste.
A possible antidote is a method that has gone viral on TikTok and is popular with many people: the “6 to 1” method. It’s the idea of the practical mind of chef Will Coleman, famous American chef and businessman. Coleman was looking for a way to simplify her family’s meal planning, eat better and save money at the grocery store. For this purpose, he created the “6 to 1 “grocery store method”a purchasing system that he shared in his TikTok video. The response has been positive, with a flood of user testimonials claiming to save money and eat healthier.
What is the 6 to 1 method?
The method is effective because of its simplicity. This is a mental model for the weekly shopping list, which is reduced to six categories with a specific number of items:
- Six vegetables
- five fruits
- Four proteins
- Three carbohydrates
- Two sauces, vinaigrettes or creams
- a whim
That is to say, count down from 6 to 1. More than a strict diet, it is a way of planning meals starting from shopping at the supermarket. The categories are broad and allow for great variety. Proteins can range from a salmon fillet or chicken breast to eggs, tofu or a pot of lentils.
For their part, carbohydrates can be, among others, rice, pasta, quinoa or sweet potatoes. “Two sauces” may include extra virgin olive oil, balsamic vinegar, hummus or plain yogurt to season foods. The treat is that reward that you put in the supermarket basket thinking “I deserved it”, but it is limited to only one per purchase per week. It could be a bar of dark chocolate, an ice cream or a good bottle of wine.
The savings of the 6 to 1 method
The advantage of the method is that it acts as an antidote to impulsive purchases. By limiting the number of items per category, we automatically reduce the chances of buying products that we don’t need, that we buy on impulse or, full of good intentions, because they are healthy, even if we never eat them later. The possibility of throwing away products that we do not consume is also reduced.
Additionally, the system forces us to choose and prioritize. It focuses on basic, versatile foods that can be combined in many ways, and are more economical than mainstream or ultra-processed foods.
This is precisely the key to eating healthily when the budget is limited. A 2024 study analyzed eating practices on small budgets and found that families who took more care of their health prioritized fruits, vegetables, and quality proteins as a money-saving strategy, unlike other groups who were more inclined toward flour and processed meats.
A healthier method
Coleman’s great success has been to combine savings with healthier eating, particularly in the United States, where almost two-thirds of the population’s diet consists of ultra-processed foods. In Spain, this consumption has increased considerably and ultra-processed foods already represent a third of calories. This is why it is so important to use planning to eat better.
Starting by filling the basket with six vegetables and five fruits is not a whim. A review of studies confirmed that the consumption of these foods is one of the main modifiable factors associated with a lower risk of mortality from any cause and chronic diseases such as cardiovascular problems or diabetes.
Protein has also emerged in recent years as a fundamental part of the diet to help control weight. Scientific evidence indicates that high-protein diets also improve other risk factors for heart disease, in part through their satiating effect.
If we choose “slow” carbohydrate sources from foods like rice, potatoes or whole grains, rather than sugars and refined flours, we can also improve our health, including reducing the risk of type 2 diabetes, cardiovascular disease and certain types of cancer.
The same goes for condiments. If we choose an olive oil or yogurt dressing, we will reduce the consumption of other sauces containing poor quality oils and added sugars, and increase the consumption of healthier fatty acids.
How to integrate “6 for 1” into your shopping routine
- Plan before you go to the supermarket: think about dinners for the week and what foods you would like to pair with them: chicken salad, chickpea curry, etc. Keeping these dishes in mind, favor vegetables, proteins, carbohydrates.
- Buy seasonal and don’t duplicate: if you have onions and carrots at home, you don’t need to buy more, look for other vegetables. Also favor seasonal products, which are generally tastier and less expensive.
- Pay attention to the quantities: adjust the quantity of proteins according to the members of the family. The four proteins can be a four-pack of frozen fish fillets, a tray of eggs, a whole roast chicken and a carton of milk. Think of four protein sources, not four units.
- Plan your treat: If you’ve been craving something sweet all week, this should be the treat you treat yourself to when you go grocery shopping. That special chocolate bar or cheese is not a diet failure, but part of the plan. Take advantage of it and make it a ceremony.
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