Grocery shopping can be a difficult task when you’re on a tight budget. Food prices have never been higher, notably for superfoods and other extremely healthful items. Fortunately, you don’t really need to purchase such trendy items in order to prepare nutritious meals. The grocery store still has a wide selection of reasonably priced and healthful foods.
This list of 50 affordable, healthful grocery store finds, along with some general shopping advice to help you along the way, is provided by me as a licensed dietitian.
How to Create a Budget-Friendly, Healthful Shopping List
I try to use the ideas of meal planning and balanced eating while creating a budget-friendly, healthful grocery list.
A balanced diet comprises meals and snacks that offer the body an adequate range of macronutrients (protein, fat, and carbs) as well as micronutrients (plant components, vitamins, and minerals). However, everyone’s definition of balance varies slightly.
The plate technique, which illustrates what a typical meal or snack plate should look like, is a fantastic way to comprehend this. A fantastic resource for this is the Harvard Healthy Eating Plate. An illustration of a dish with half fruits and vegetables, a quarter of entire grains, and a quarter of healthy protein is shown. Water and healthy fats are also encouraged to be consumed.
Consuming in this manner can assist you in obtaining the nutrients you require as well as assisting you in avoiding those you do not, such as high levels of added sugar, sodium, and trans and saturated fats.
Keeping in mind the concept of balanced eating, we can concentrate on organizing our meals and making a nutritious shopping list. One important money-saving tip that many people forget to do is to first make a list of everything you already have in your pantry, freezer, and refrigerator that you can use in the upcoming week. Next, make a weekly menu that includes your favorite meals and snacks. If you want to save even more money, think about preparing dinners later in the week utilizing components left over from earlier recipes. Using the leftover roasted chicken and vegetables from Monday’s dinner to create quesadillas on Wednesday is one example. It’s important to avoid overspending on meals you don’t have a plan for, even though the mechanics of this stage can be daunting for some.
After you have your recipes at hand, you can begin creating your shopping list! To make sure I don’t unintentionally buy too much, I like to list the precise amounts of ingredients I need.
Your Favorite Healthy, Low-Cost Grocery List
Without further ado, here is a simple and approachable shopping list for frugal shoppers. This list should help you come up with lots of breakfasts, lunches, dinners, and snacks, even if you can’t organize your meals before you go shopping.
Create
Bananas: Produce doesn’t get much more affordable than bananas. Rich in potassium, magnesium, fiber, and vitamin B6, bananas promote improved cardiac, digestive, and sleep health. They are great as an addition to smoothies, oatmeal, chia pudding, or pancakes in the morning, or as a stand-alone snack.
Cabbage: You may get a lot of value for your money with cabbage, which is frequently less than $1 per pound. This underappreciated vegetable has a tonne of fiber, vitamin C, and vitamin K to help with immune system function, blood coagulation, and digestive health. Stir fries, salads, soups, and stews all benefit greatly from the addition of cabbage.
Apples: At any given time, the grocery store usually has at least one variety of apples on sale. Apples are a satisfying fruit because of their high fiber content, and they also include vitamin C and plant compounds that aid to promote immunity and reduce inflammation. Slicing and adding these family favorites to salads, cereal, smoothies, and baked goods is a great way to enjoy them as a snack with peanut butter.
Keep the skins on for extra nutrients and flavor.
Onions: A wonderful investment, onions are inexpensive and will keep for months when stored in a dark, cold environment. They support immunological, intestinal, bone, and heart health by providing ample levels of fiber, vitamin C, and folic acid, along with moderate amounts of iron and calcium. Pastas, soups, salads, casseroles, dips, curries, and the list goes on and on are just a few of the many recipes that use onions as a flavor base.
Broccoli: A value-added buy, broccoli is among the least priced members of the brassica vegetable family. This is due, in part, to the remarkable variety of nutrients it provides, such as folic acid, fiber, vitamin B6, vitamin C, vitamin A, and vitamin K. Together, these strengthen the immune system, heart, metabolism, and eyes. Roasted broccoli tastes fantastic as a side dish or added to a variety of recipes, including egg dishes, rice dishes, pasta, soups, casseroles, and more. Season with salt, pepper, and lemon juice.
To make the most of your broccoli purchase, chop the stem and include it in recipes; it’s completely edible and delicious.
Similar to onions, garlic may be stored for several weeks at room temperature and is usually not too expensive. Garlic’s primary source of nutrients is its bioactive plant chemicals, which also serve to combat disease-causing free radicals and lessen inflammation in the body. Deep flavor is added by garlic to a variety of foods and sauces, including pastas, stews, marinades, and vegetable side dishes.
Oranges: During their season in the winter, citrus fruits, especially oranges, can be purchased for relatively little money. Oranges support stomach, eye, bone, and immune system health. They are also a great source of fiber, vitamin C, and vitamin A. They are a great snack or toss with salads, marinades, sauces, and baked goods.
Summer squash: Growing like wildfire, summer squash has a price to match. Zucchinis are not only very tasty, but they are also high in fiber, water, plant compounds, and vitamin C, all of which are good for the skin, immunological system, and digestive system. These summer squash are great in pasta bakes, stir fries, soups, casseroles, and as a side dish when grilled.
Cucumber: Considering its popularity year-round, the well-liked cucumber is typically rather reasonably priced. Cucumber’s water, fiber, vitamin K, and vitamin C content will entice you if its crunch factor doesn’t. Together, these nutrients improve cardiac, digestive, and immune system function. Cucumbers work well as crudités or as an ingredient in salad dressings, cold soups, and slaws.
Green beans are a versatile vegetable that go well with almost anything. They may be eaten fresh in salads and slaws or cooked and used in casseroles, pastas, soups, and other dishes. They also support improved immunological, metabolic, gastrointestinal, and cardiovascular health due to their high fiber, folate, and vitamin A, C, and K content.
Sweet potatoes: Their nutrition statistics are more impressive and they are still extremely affordable, even though white potatoes are slightly more expensive. This is because orange tubers include fiber, vitamins C and A, and plant compounds that support improved immunological, gastrointestinal, and eye health. You may make sweet potatoes into soups, casseroles, and grain bowls in addition to mashing or roasting them for a simple side dish or stuffing them with taco fixings for a quick supper.
For greater benefits and value, leave the skins on.
Melon: Most melons you’ll find in the market are usually fairly reasonably priced, whether they’re watermelon, cantaloupe, or honeydew. For improved skin, digestive, and immune system health, all melons are great providers of fiber, water, and vitamin C. They taste great when sliced and served to desserts or fruit salads. To get the greatest deal, purchase uncut melon.
Fish and meat
Farmed Salmon: Because of its high nutritional content, salmon is worth the extra money per pound compared to ground beef. These contain plenty of muscle-building protein, metabolism-boosting B vitamins, heart-healthy unsaturated fats, and omega-3 fatty acids. Furthermore, unlike popular belief, farmed salmon is not necessarily less safe than wild salmon. Many facilities that raise fish are able to regulate the fish’s surroundings such that the finished product contains less impurities and pollutants. Nevertheless, purchasing salmon from a reputable merchant is crucial. Roasted, grilled, poached, broiled, pan-fried, or just baked salmon all turn up well.
Ground Turkey: If you’re trying to cut back on red meat, ground turkey is a great alternative that’s also reasonably priced! To assist tissue growth, repair, and development as well as metabolism and immunity, it is also a great source of protein and B vitamins. For ingredients in tacos, sauces, pastas, casseroles, lettuce wraps, salads, and more, choose a lean variety as feasible to reduce saturated fat and dietary cholesterol.
Pork Loin: Pork loin is the only red meat on the list and is among the leanest, most affordable options available. Pork loin is a great source of protein and B vitamins for tissue and metabolic health, and even though it is the leanest cut, it is still quite low in dietary cholesterol and saturated fat (particularly if you remove any visible fat before cooking). Season this meat with herbs and spices, then roast, grill, or pan-fry it.
Chicken Thighs: Although not the most economical cut of poultry, chicken thighs are nonetheless quite nutrient-dense and affordable. To promote metabolism, immunity, and tissue health, chicken thighs are rich in protein, B vitamins, and selenium. You may easily cut down on the saturated fat and cholesterol levels of these by purchasing skinless thighs or removing the skin before cooking. Braising, grilling, baking, and tossing with pastas, soups, stir fries, and salads are all delicious ways to eat chicken thighs.
Refrigerated Foods
Frozen Berries: If you enjoy making smoothies, you really must get frozen berries. They are not only significantly less expensive than fresh, but they may be stored for up to six months, provided they survive that long. Berries also include significant levels of fiber, vitamin C, and antioxidant-rich plant components, which support gastrointestinal and immunological health. Frozen berries can be added to sauces, baked goods, oatmeal, cold cereal, pancakes, waffles, and waffles in addition to smoothies.
Frozen Spinach: If cost is a concern, frozen spinach is a far better purchase than fresh. Considering how much spinach cooks down, this is especially true. This green also contains a lot of iron, calcium, folic acid, vitamin C, vitamin K, fiber, and plant components that support the health of the immune system, blood, heart, bones, and gut. Soups, pastas, casseroles, smoothies, and savory pies all taste great with frozen spinach added.
Frozen mango is an even better purchase than fresh. It is substantially less expensive in addition to having a much longer shelf life in the freezer. Mangos, whether fresh or frozen, are rich in fiber, potassium, vitamin C, and plant chemicals that support improved gastrointestinal, eye, heart, and immune system function. Mango frozen yogurt, sorbet, a few baked items, and overnight oats are all fantastic additions to smoothies.
Frozen Broccoli: Another option to save paying for the fresh stuff is by using frozen broccoli. It also contains plenty of fiber, potassium, vitamin C, vitamin B6, magnesium, folate, and vitamin K, all of which support healthy blood, metabolism, the immune system, the gut, and the heart. You may add frozen cauliflower to soups, pastas, and rice recipes, or roast it as a side dish. For a low-carb alternative, you can even defrost and rice it.
Frozen Mixed Vegetables: The traditional frozen vegetable mix, which typically consists of carrots, peas, corn, and green beans, is a great option for convenience and cost effectiveness. To further promote tissue, intestinal, and immunological health, this well-known combination contains an abundance of fiber, protein, vitamin C, and plant components. Fried rice, veggie noodle soup, and pot pie are some of my favorite recipes using this frozen blend.
Frozen Fish: Frozen fish might be a better option if fresh fish is out of your price range. You may be confident that your choice of fish will provide you with enough of tissue-building protein, heart-healthy unsaturated fats, and B vitamins for a healthy metabolism. Frozen fish may be used into pasta dishes, soups, stews, and—my personal favorite—bakes with a lemon, salt, and pepper drizzle.
Frozen Edamame: Frozen edamame is more affordable and easily accessible than fresh, which can be difficult to locate in many supermarket stores. It also contains fiber, vitamin K, folate, potassium, magnesium, iron, and supports immunological, cardiac, and digestive health. I use frozen edamame for rice dishes, stir fries, soups, and a simple snack (sprinkled with salt). Don’t forget to shell it first though.
Section With Refrigerator
Sauerkraut: A great example of a condiment that isn’t a sauce is this one. This tart fermented cabbage is also usually reasonably priced. Probiotics, or good bacteria, are a big advantage of sauerkraut and help maintain gut health. Other than the nutrients noted above, sauerkraut is just as nutritious as cabbage. As a quick snack, I really like sauerkraut straight out of the jar, but I also use it as a topping for salads and proteins.
Tofu: Replacing animal-based proteins with tofu was one of the first adjustments I made when I was a struggling college student. We’re talking about a fraction of the cost, and wow, did it make a difference. Also, tofu is high in plant-based chemicals, fiber, and protein that promote immune system and digestive health in addition to promoting a healthy energy level. You may add tofu to noodle meals, soups, salads, and grain bowls by baking, grilling, or sautéing it.
Miso paste is a thick, umami-flavored paste made from fermented soybeans. This seasoning ingredient has a value of up to a year in the refrigerator, which makes it worth the slightly higher initial cost. It has a greater sodium content, so consume it sparingly. Rich in probiotics and manganese for improved immunological and digestive health. Miso paste gives soups, marinades, sauces, and more a rich, flavorful boost.
Yogurt: Continuing with the probiotic trend, this affordable yet wholesome choice is yogurt. It does include a lot of probiotics, but it also provides phosphate and protein to support healthy tissue and bones. Yogurt is a delicious addition to baked products, marinades, sauces, and salads. It can be consumed with fruit, granola, or pancakes.
For more culinary freedom and financial savings, go with plain yogurt.
Eggs: A budget-friendly grocery list wouldn’t be complete without eggs. This affordable source of protein, immune-stimulating vitamin D, and metabolism-regulating B vitamins tastes well in a variety of breakfast preparations, baked pastries, fried rice, noodle dishes, and more.
Butter: Although not the healthiest ingredient, butter is a common household staple in the country. Despite the fact that it has greater levels of dietary cholesterol and saturated fat, which have historically been linked to heart disease, new research has discovered inconsistent data about this assertion. However, since additional study indicates that these fats do not promote heart health, we want to use butter sparingly (which also happens to be more affordable).
Milk: These days, a lot of milks on the market provide comparable nutrition, including protein, calcium, and vitamin E to promote tissue, bone, and immune health, whether you pick cow’s milk or a substitute. There are many uses for milk, including cereal, oatmeal, smoothies, baked products, and sauces.
The type of cheese that I absolutely adore is cottage cheese. It contains probiotics and is generally lower in dietary cholesterol and saturated fat in addition to being reasonably priced. This enhances the health of the intestines, tissues, metabolism, and bones along with the protein, B vitamins, and calcium it contains. Savor cottage cheese in baked products, or sprinkle it with salt, pepper, or your preferred vegetables.
Turkey Slices Without Nitrates: While most deli counter options aren’t particularly inexpensive, opting for nitrate-free turkey slices can be a cost-effective option as they save time, which is valuable. It is essential to get a nitrate-free type of turkey in order to reap all of the health benefits linked with it (highlighted above). Nitrates, which are present in processed meats, can be detrimental to our health. These taste great on lettuce wraps, in sandwiches, and on salads.
Concealed Foods
Tomatoes in a Can: I usually keep canned tomatoes in my cupboard since they are inexpensive, highly nutritious, and adaptable. This is because they provide digestive and immunological health benefits through fiber, vitamin A, and vitamin C. Add canned tomatoes to soups, casseroles, or pasta sauces for a quick fix.
Whole Grain Oats: Buying a large container of oats and making porridge at home is an excellent method to avoid paying the high prices of oatmeal packets. For a healthy metabolism, energy level, and digestion, oats are rich in fiber, protein, and B vitamins. They taste great in oatmeal, in overnight oats, or in a variety of baked products.
Mustard: I think few condiments are better than mustard. Because of its low cholesterol and saturated fat level (though watch out for sodium), it’s affordable, easily available, and a better option than many of its competitors. Use it to create marinades, salad dressings, and aiolis, or to top burgers and sandwiches.
Popcorn Kernels: Purchasing popcorn kernels and popping them at home is a terrific method to save money on store-bought microwave popcorn. Furthermore, popcorn is an excellent source of fiber for healthier digestion.
dry Italian Seasoning: This is my go-to all-purpose dry spice blend. Considering how many dried herbs it contains that you may normally purchase separately, this blend is a terrific deal. It’s simple to incorporate into breads, pastas, soups, casseroles, and other dishes since it’s packed with plant chemicals that reduce inflammation.
Tuna that has been canned: Purchasing canned items, such as tuna, is a terrific method to save money. This protein, omega-3 fatty acid, and B vitamin-rich option strengthens the heart, immune system, and metabolism. Tuna in a can tastes fantastic in salads, sandwiches, casseroles, and even pasta dishes!
dry Lentils: Whether it’s beans, peas, or lentils, the most affordable method to purchase them is dry. To support gut, heart, and immune system health, lentils are a great source of fiber, protein, B vitamins, iron, and potassium. They also taste great in homemade veggie burgers, soups, stews, and dals (just be sure to soak and cook them beforehand!).
Whole Wheat Pasta: Although white pasta is less expensive, whole wheat pasta is more nutritious and therefore more valuable. To support tissue, immune system, and digestive health, this diet consists of fiber, protein, B vitamins, and plant-based substances. Recipes for pasta can include soup, spaghetti bakes, and mac and cheese.
Unsweetened Dried Cranberries: The extended shelf life of dried fruit makes them a fantastic value. Because of their fiber content, plant-based components, and vitamin C content, which promotes immunological and gastrointestinal health, unsweetened dried cranberries are among the healthiest options. These can be eaten as a snack on their own or combined with baked goods and homemade trail mix.
Whole Wheat Bread: A grocery shop wouldn’t be complete without a loaf of bread, and whole wheat bread is not only one of the most reasonably priced but also one of the healthiest selections. It is suitable for meatballs, sandwiches, croutons, and French toast and has a nutritional profile akin to whole wheat pasta.
Almonds: When it comes to pricing and nutrition, almonds are the best nut choice out there. Almonds, especially the unsalted variety, are high in protein, fiber, unsaturated fats, and vitamin E, all of which promote improved immunological, metabolic, gastrointestinal, and cardiac health. You may eat them on their own as a snack or use them as protein breading in salads, baked goods, oats, trail mix, and baked goods.
Unsweetened Applesauce: If fresh apples aren’t in season or affordable, applesauce makes a terrific budget-friendly substitute. Applesauce shares the same nutrition profile as apples (seen above), so it can be eaten on its own or mixed with smoothies, baked goods, porridge, and pancakes for breakfast.
Fruit Juice Made from Canned Peaches: It’s no secret that fresh peaches are expensive, but canned peaches are a terrific way to enjoy the fuzzy fruits without breaking the bank. Peaches, being high in fiber, vitamin A, and vitamin C, aid in promoting gastrointestinal and immune system health. To minimize the detrimental effects of additional sugar on your health, opt for peaches packed in fruit juice rather than sugar syrup. These are delicious as an accompaniment to baked goods, as a snack, or mixed into hot oatmeal.
Brown Rice: The additional nutrients that brown rice offers, such as fiber, protein, B vitamins, selenium, manganese, and potassium to support digestive, metabolic, cardiac, and immunological health, make it slightly more expensive than white rice, but the investment is well worth it. Grain bowls, casseroles, stews, soups, and stir fries all taste great made with brown rice.
Canned Chickpeas: If you’re not into soaking and cooking your own beans, canned beans work well and are a terrific budget-friendly option. They also include a wealth of plant-based components for immunological, metabolic, and gastrointestinal health as well as protein, fiber, B vitamins, and iron. Before adding them to falafel, soups, pastas, or salads, be sure to rinse them to reduce their sodium level.
Olive Oil: An essential component of any pantry, olive oil is inexpensive and healthful. It may be used to salad dressings, marinades, soups, or used to roast or sauté proteins and vegetables. It is rich in heart-healthy unsaturated fats and immune-boosting vitamin E.
Anchovies: As a cheap and incredibly healthy option, anchovies don’t always get the attention they deserve. This is because it contains protein, heart-healthy fats (omega-3), B vitamins, and selenium, which all support immunological, tissue, and heart health. Anchovies are a great addition to a Nicoise salad, puttanesca pasta, and homemade Caesar salad dressing.
Peanut Butter: Lastly, let us talk about peanut butter. A sugar-free version is recommended. This inexpensive classic is high in protein, fiber, vitamin E, iron, and B vitamins to support immune system, muscle, gastrointestinal, and metabolic health. Classic peanut butter can be included into smoothies, oatmeal, sandwiches, baked goods, and even used as a fruit dip.
