Ultimate Healthy Food Grocery List on a Budget: Save Money and Eat Well!

With the cost of groceries continually rising, many households are feeling the pinch. This guide provides tips, tricks, and strategies for healthy grocery shopping and meal planning on a budget. You don't need fancy or expensive foods to transform your health and care for your family. As a registered dietitian, I want you to make nourishing food choices without breaking the bank.

Smart Shopping Strategies

Smart shopping is all about making your money go further without sacrificing quality. Here's how:

Plan Your Meals: Planning your meals may feel like a chore, but trust me, it's a game changer. It helps you use what you've got and really think about where your cash is going. Plan your meals and snacks at the start of each week.
Make a Grocery List: Make a grocery list before shopping.
Shop Your Cupboards First: Shop your cupboards first.
Set a Budget: Set a budget and stick with it.
Buy in Bulk: Stocking up on non-perishable foods like dried beans, lentils, oats, rice, and quinoa can lead to big savings. Buy in bulk! And guess what? You can totally keep them on your shopping list without spending a fortune.
Store Brands and Discounts: Don't overlook generic brands; they're often just as high in quality as name brands but come at a lower cost.
Seasonal and Local Produce: Opting for fruits and veggies that are in season make sure that the produce is fresh but also tends to be more affordable.
The Frozen Section: Frozen fruits and vegetables can be just as nutritious as fresh ones and are a great way to save money. Yes, frozen vegetables still count. And you might be surprised to learn that frozen veggies often contain similar or better nutrient value than fresh because they’re processed and stored soon after harvesting.
Comparing Price Per Unit: Always compare prices by looking at the cost per gram or unit, which is typically listed on price labels.
Buying More Isn't Always Worth It!: Be cautious with "buy more, save more" deals. They're not always the best value unless you're sure you'll use all the products.
Reduced Racks: Don't overlook the reduced-price racks in your grocery store. Look for bread markdowns: freeze for later.
Stick to Minimally Processed Foods: Stick to minimally processed foods.
Cook at Home Often: Cook at home often.
Use Canned and Frozen Fruits and Vegetables: Use canned and frozen fruits and vegetables.
Double Recipes and Use Leftovers: Double recipes and use leftovers.

Affordable Protein Sources

When we talk about budgeting at the grocery store, protein options are usually the first place we can look to begin cutting costs. Proteins such as animal protein are usually associated with higher costs, while plant- based proteins typically come in at a lower price point. However, this doesn't mean the only way to save money is to become a vegetarian!

Chicken Thighs: Cheaper and more flavorful than breasts. Chicken thighs are a lot cheaper than chicken breasts, and a bit more tasty too. How to use: roast chicken thighs on a tray with vegetables and chickpeas, and drizzle with your favorite sauce when it’s out of the oven.
Canned Beans: Ready to use, adding protein and fiber to meals. Canned beans are another inexpensive and versatile bean with plenty of filling fiber and protein. They’re also rich in antioxidants like anthocyanins and flavonoids, which help support heart health and may prevent cancer. How to use: mix a can of black beans into your ground beef or ground turkey for an extra boost of fiber and beneficial phytonutrients.
Lentils: All lentils are incredible because they’re rich in protein, loaded with micronutrients, and incredibly inexpensive. The reason why I love red lentils is because they’re faster to prepare and a bit more versatile. How to use: add a scoop of red lentils into your favorite soup and cook until soft.
Chickpeas: Chickpeas (also known as garbanzo beans) are an awesome source of high fiber carbohydrates with a big boost of protein too. They’re very filling and a great source of iron, vitamin B6, and magnesium.
Eggs: Eggs are a quick and nutrient-rich staple with protein, vitamin D, folate, and selenium. Although eggs are a cholesterol-containing food, more recent research suggests they can actually support your heart health.
Tofu: There are lots of (incorrect) claims about soy being bad for your health and hormones. The truth is that minimally processed soy foods like tofu can protect your health and lower your risk of many diseases.
Canned Tuna: Canned tuna is a great low-calorie protein source, and a quick way to make any meal a whole lot more filling. It contains fat-soluble vitamins and iron, and some heart-healthy omega-3 fatty acids.
Canned Chicken: I know, I know… canned chicken seems a little scary. But it’s an amazing, cheap source of protein to use in chicken salad, buffalo chicken dip, or quesadillas.
Edamame: Edamame are young soybeans and another great protein- and fiber-rich option on a budget. Edamame are usually sold frozen, and you can buy them shelled or in their pod.
Plain Greek Yogurt: A protein powerhouse. Plain yogurt is a filling and protein-rich food that can be used in sweet or savory dishes. Although greek and skyr yogurts are highest in protein, regular yogurt is rich in calcium, vitamins, and minerals too.
Low-Fat Milk or Soy Milk: A versatile protein source for cooking, baking, or just a good glass of milk. Good ol’ cow’s milk is a nutrient-dense and affordable staple. Milk contains important nutrients like calcium and phosphorus to support your bone health and help maintain a healthy weight.
Cheese: You might not think of cheese as a health-food, but it is actually a nutrient-dense option that can support your health… when eaten in moderation.
Lean Ground Beef: Lean ground beef is a nutritious and inexpensive staple.
Poultry: Poultry is a great alternative to beef if you want a lower fat option with high quality protein. Turkey and chicken contain iron, zinc, phosphorus and b-vitamins to support healthy cells and metabolism.
Sardines: Have you ever tried sardines? This salty tinned fish is rich in nutrients like omega-3 fats, zinc, and magnesium.
Cottage Cheese: Cottage cheese is having a moment right now, and for good reason. It’s high in protein, low in calories, and packed with important nutrients like calcium and selenium.

Smart Carbohydrate Choices

Carbohydrates are the primary source of energy our bodies use. When buying carbohydrates it's a good idea to focus on whole wheat food packed with fiber. When it comes to grocery shopping with a focus on carbohydrates, choosing whole grains is always a smart move. Whole grains are not just nutrient-dense; they're also filling, which can help you feel satisfied longer.

Whole Wheat Pasta: This healthier alternative to regular pasta is packed with more fiber and nutrients, helping you feel full longer. Whole wheat pasta usually contains more fiber and nearly as much protein as legume-based varieties, for a fraction of the price. To save, watch for sales or check discount racks specifically dedicated to whole grains.
Brown Rice: With its higher nutritional content, including more fiber, vitamins, and minerals than white rice, brown rice is a smart choice. Did you know that brown and white rice are both healthy choices? While brown rice contains a little more fiber, protein, and micronutrients, the differences don’t warrant cutting white rice out of our life. How to use: top a scoop of your favorite rice with two fried eggs, a half avocado, and a drizzle of chili crunch for an energizing breakfast.
Oats: If superfoods were real, oats would be one of them. This inexpensive pantry staple contains manganese, zinc, copper, and the unique soluble fiber, beta-glucan, with known health benefits.
Popcorn: Did you expect corn to make this list twice?! This delicious whole grain makes one of my favorite high-fiber snacks as a dietitian: popcorn! How to use: heat ⅓ cup of popcorn kernels with 1 tbsp of canola oil in a large pot over medium heat.
Potatoes: If you’re afraid to eat potatoes, don’t be! They’re one of the most nutritious and filling whole food carbohydrates to support your health goals.
Sweet Potatoes: Regular potatoes are great, but sweet potatoes are a nutrient-dense and inexpensive choice too. Sweet potatoes contain the same beneficial fiber and satiating carbohydrates, with more vitamin A.
Whole Wheat Noodles: This high-fiber, nourishing staple is one of the cheapest and easiest options you can find at the store.
Kraft Dinner:Are you surprised Kraft Dinner makes the list? While this easy weeknight option isn’t super nutrient-dense on its own, it makes the perfect budget-friendly base for a more nutritious meal. How to use: prepare your boxed mac n’ cheese according to package directions, then stir in leftover chopped rotisserie chicken and steamed broccoli.

Fruits and Vegetables for Health and Savings

Berries: Berries are an incredibly nutrient-dense food that help prevent and fight disease. They’re loaded with beneficial antioxidants like anthocyanins, ellagic acid, and resveratrol, and they’re super high in gut-healthy fiber too.
Pineapple: Pineapple is brimming with nutritional benefits and it’s one of the least expensive fruits at the grocery store. It’s loaded with vitamin C, manganese, and copper.
Bananas: Nothing beats bananas in the inexpensive fruit department. Bananas contain natural starches and sugars that help keep you energized, and they contain a powerful dose of potassium.
Broccoli: Broccoli is loaded with health-promoting micronutrients, bioactive compounds, and fiber. Eating broccoli regularly can help promote healthy cells, a well-functioning gut, and might even reduce your risk of developing certain cancers.
Cauliflower: Like broccoli, cauliflower is a nutrient-rich cruciferous vegetable that can help your body fight disease and inflammation. And it’s surprisingly versatile.
Peas: A serving of peas contains lots of fiber, a little bit of protein, and a long list of micronutrients to support your health like vitamin A, vitamin K, thiamine, and folate.
Corn: Corn is another overlooked veggie (or is it a grain?) with plenty of health benefits for a super low price. Most of us know that corn contains fiber, but did you know it has vitamin C, magnesium, and powerful antioxidants too?
Apples: Apples are high in fiber, super filling, and easy to fit into any budget. A medium apple contains up to 5 grams of fiber (that’s a LOT!) and a meaningful dose of polyphenols to help fight oxidative stress in the body.
Carrots: Carrots aren’t just great for your eyesight; they can also help you maintain a healthy weight, improve digestion, manage blood sugars, and reduce your risk of disease.
Cabbage: Cabbage is impressive for so many reasons. First, it’s a huge vegetable and yields a LOT when you cut into it.
Tomatoes: Tomatoes might technically be a fruit, but they’re a vegetable from a nutrition standpoint. Canned tomatoes are awesome because they preserve the micronutrients from tomatoes and stay safe to eat for years.
Onions: Onions have health benefits too! In fact, onions are a great source of quercetin and sulfur compounds, which can help lower your risk of developing cancer, heart disease, and diabetes.
Oranges: Oranges are known for their impressive vitamin C content, but they’re so much more than that. Oranges contain folate and other vitamins too, and they offer the unique antioxidants hesperidin and naringenin.
Sauerkraut: Sauerkraut is a fermented cabbage product that comes with a sour flavor and potential gut-health benefits.
Raisins: Raisins are delicious dried grapes that offer energizing carbs, gut-friendly fiber, and calcium. Raisins contain less water than grapes, which means they’re a more concentrated source of calories and nutrition.
Zucchini: Although zucchini is a super inexpensive vegetable, it’s a great source of nutrition too. Zucchini contains vitamin A, manganese, vitamin C, and antioxidants to support your health and lower disease risk.
Green Beans: Green beans are among the most underrated vegetables around. Green beans are a low calorie and affordable vegetable, and a good source of fiber, vitamin C, potassium and vitamin A.
Frozen Spinach: You might be surprised to learn that frozen spinach contains even more nutrition than fresh! It’s got fiber, folate, and iron, and it’s an easy way to add fiber and phytochemicals to any dish.
Cantaloupe: Don’t forget about these delicious melons when you’re shopping for affordable fruits at the market. Cantaloupe is super hydrating and offers vitamin A, vitamin C, and potassium. How to use: add cubed cantaloupe to your fruit salad for extra hydration and an affordable boost of health-promoting nutrients.
Applesauce: Applesauce isn’t just delicious, it’s packed with nutrition too. When you buy applesauce unsweetened, you’re getting all the health benefits of apples without extra added sugars.
Cucumber: Cucumber is a crunchy and hydrating veggie, and an affordable way to up your intake of health-promoting foods. This high-water and low-calorie vegetable can support your kidney health, digestion, and weight.
Canned Peaches: Canned peaches count as fruit too, and they’re a budget-friendly option you can access all year round. Canned peaches contain many of the same nutrients as fresh like fiber, vitamin C, and vitamin A.
Frozen Brussels Sprouts: Frozen brussels sprouts are the hidden gems of the freezer aisle. They contain beneficial antioxidants and vitamins to prevent disease and fight infection.
Prunes: Prunes might be one of my all-time favorite fruits. They’re known to aid digestion (which they do!), but prunes also provide potassium, iron, and minerals to support bone and heart health too.

Other Budget-Friendly Essentials

Peanuts and Peanut Butter: Peanuts and peanut butter are mainly a source of healthy fats, but they do contain some protein and fiber too. If you’re looking to eat more nuts for your heart health, don’t forget about peanuts! Peanuts contain health-promoting mono- and poly-unsaturated fats and plenty of important micronutrients like copper, vitamin E, and folate.
Sunflower Seeds: Sunflower seeds are another forgotten nutrition-powerhouse that won’t break the bank.

Debunking Myths

Do I need to eat organic produce?
Gluten-free = more $$$: Unless you have an allergy or intolerance, there is really no need to avoid gluten!

Meal Ideas

Mexican Tuna Salad: This Mexican tuna salad is tangy, flavorful, and pairs beautifully with crackers and your favourite veggies.
Vegan Bean Salad: This vegan bean salad is my biggest summer hit. It's filled with fresh veggies, plant-based protein, and creamy avocado for a vegan twist on cowboy caviar.

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Read also: Mobile Dining Revolution

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