How to Eat Healthy This Week for Only $30!

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It’s a common misconception that eating healthy is expensive. That’s just not the case! Coupons and weekly ads can help your weekly planning and cost savings. Just remember you’ll need to plan your meals ahead and stick to your list.

Consider variety and balance when creating a healthy grocery list or meal plan for the week. This means a number of different foods from each of the food groups.

Back to basics–what are the food groups?

  1. Fruits
  2. Vegetables
  3. Whole grains
  4. Lean protein
  5. Low-fat and non-fat dairy
  6. Healthy fats and oils

By selecting foods from these categories you are guaranteed to get the most nutritional bang for your buck. So what foods should you purchase? While ultimately it’s up to you to make that decision based on your likes and dislikes, here’s a sample grocery list to get you started. Use the food groups listed above as a guideline for what to buy. Then get creative mixing and matching items from various groups. We spent only $30 and just look at all the healthy snack and meal options!

Healthy Shopping Cart

Grocery List

Fruits

  • Bananas (4)
  • Frozen fruit mixture

Vegetables

  • Spinach – 1 bag
  • Tomato (2)
  • Bell pepper (1)

Whole grains

  • Whole wheat bread – 1 loaf
  • Oats – 1 container
  • Brown rice – 2 cups – bulk section

Lean protein

  • Chicken breast – 1 lb
  • Turkey bacon – 1 package
  • Eggs – 1 dozen

Low-fat and non-fat dairy

  • Yogurt (2)
  • Low-fat cheese – 1 block

Healthy fats and oils

  • Peanut butter – 1 jar

Meal Ideas

Snacks

  • Banana & Peanut butter
  • Yogurt & homemade granola – granola made from oats
  • Hard boiled eggs

Breakfast Ideas

  • Veggie omelet or frittata – spinach, tomato, pepper and eggs
  • Peanut butter toast – PB & whole wheat bread
  • Green smoothie – spinach, banana, yogurt, ice and water
  • French toast – whole wheat bread and eggs
  • Oatmeal with mixed fruit

Lunch Ideas

  • Grilled cheese sandwich – whole wheat bread and sliced cheese
  • Chicken salad sandwich – chicken breast, hard boiled egg and whole wheat bread
  • Peanut butter & banana sandwich – PB and banana on whole wheat bread

Dinner Ideas

  • Grilled or baked chicken breast with side salad and rice
  • (Turkey)BSTs – turkey bacon, spinach, and tomato on whole wheat bread
  • Chop Salad – spinach, pepper, tomato, hard boiled egg, turkey bacon bits, and shredded cheese (option to add diced chicken)

How do you stay on budget while grocery shopping?

 

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Carly Sippel is a certified life coach, expert in nutrition, and yoga enthusiast. She has a Bachelor of Science in Nutritional Dietetics from the University of Minnesota, Twin Cities. She turns her passion into practice, promoting healthy bodies in both her personal and professional life.

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