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?
- Whole grains
- Lean protein
- Low-fat and non-fat dairy
- 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!
- Bananas (4)
- Frozen fruit mixture
- Spinach – 1 bag
- Tomato (2)
- Bell pepper (1)
- Whole wheat bread – 1 loaf
- Oats – 1 container
- Brown rice – 2 cups – bulk section
- 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
- Banana & Peanut butter
- Yogurt & homemade granola – granola made from oats
- Hard boiled eggs
- 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
- 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
- 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?