5–4–3–2–1 Method: How to Shop Easily, Affordably, and Enjoyably

Chances are this has happened to you: after a long day at work, you go into the store “just for bread” and come out with a huge bag full of all kinds of products.

Chances are this has happened to you: after a long day at work, you go into the store “just for bread” and come out with a huge bag full of all kinds of products. At home, the food is there, but the inspiration to cook something tasty and healthy is missing. Why does this happen? And how can you fix it? The 5–4–3–2–1 method comes to the rescue — a simple and effective way of shopping that turns supermarket chaos into order and structure.

What the 5–4–3–2–1 Method Is

This hack is perfect if you arrive at the store without a list. The system is simple: buy

• 5 types of vegetables (e.g., carrots, cabbage, beets, pumpkin, tomatoes);
• 4 sources of protein (eggs, chicken breast, cottage cheese, yogurt);
• 3 types of fruit (apples, oranges, bananas);
• 2 sources of whole-grain carbohydrates (whole-grain bread, buckwheat);
• 1 treat of your choice (chocolate, ice cream, chips).

The selection of products can easily be adjusted depending on the season: in summer, choose strawberries, cucumbers, peaches; in winter, mandarins, kiwi, pumpkin, and carrots. Vegetarians can replace meat with plant-based protein sources — the system is flexible and always ensures variety.

Why This Method Works

1. Balanced nutrition
The 5–4–3–2–1 method aligns with the “healthy plate” principle: half of the plate should be vegetables and fruit, a quarter protein, and a quarter complex carbohydrates. A variety of fruits and vegetables is beneficial for the heart, immune system, and overall health. Including a treat ensures you don’t feel restricted by a strict diet.

2. Less time in the store
You know what to buy and can move quickly through the supermarket without spending hours deciding. Everything you need for breakfast, lunch, and dinner is already in your cart.

3. Saving money
The method helps prevent unnecessary purchases. A diverse cart can easily be turned into multiple meals, and products don’t go to waste or spoil.

What to Watch Out For

Of course, the 5–4–3–2–1 method isn’t universal.

• It doesn’t include basic staples: spices, tea, coffee, healthy fats — it’s assumed you already have these at home.
• There are no exact recommendations on quantities. You need to calculate how much of each product is needed for several days.
• It doesn’t provide guidance on which foods count as proteins or complex carbohydrates — you’ll need to figure this out yourself.
• Even with these limitations, the system greatly simplifies life, especially if you live alone or don’t like planning meals.

How It Works in Practice

For example, if you live alone and have breakfast and dinner at home:

• 5 vegetables: cucumber, onion, carrot, cabbage, tomatoes
• 4 proteins: eggs, Greek yogurt, chicken breast, canned tuna
• 3 fruits: kiwi, bananas, oranges
• 2 carbohydrates: whole-grain spaghetti, lavash
• 1 treat: a bar of milk chocolate

From this selection, you can easily make a breakfast with eggs and vegetables, yogurt with fruit and a piece of chocolate, and for dinner: pasta with tuna, homemade shawarma, or a vegetable roll.