I hate to say it but I also meal plan and find that works best for shopping. I get a big shop once a week (from coles online atm - loving the convenience of that) - this is for pantry items and staples. I go to the markets on weekends for all my fruit and veg and I go once a fortnight to the butcher for meat. Usually I am in a shopping centre once a week at which point I will pick up chicken and any other ingredients that I may have forgotten or perhaps plans may have changed.

The majority of my meat and chicken I freeze and simply defrost as I need it, that way there is no wastage. And most of ny veg are transferrable between meals ie if I dont end up using broccoli on Monday nite I will use it Tues instead.