Healthy Grocery List on a Budget

Hi everyone! Today I’m sharing healthy items on my grocery list that don’t break the bank. The key to healthy eating is choosing whole foods that are unrefined and minimally processed. Making small changes in your daily diet can add up to big results over time! With the recent coronavirus pandemic, making a list of the items I need before I head to the grocery store has really helped minimize grocery store trips and cut down on wasted food. I really believe you can eat healthy AND stick to a grocery budget. First, set a budget so you know exactly what you would like to be spending per month. Then, create a meal plan so you have ingredients that go together and not just random healthy things. Here are some of my favorite staples:

Fresh Vegetables

  • Sweet potatoes
  • Spinach
  • Avocados
  • Tomatoes
  • Onions
  • Bell peppers
  • Celery
  • Carrots
  • Squash
  • Cucumbers
  • Cauliflower

Fresh Fruit

  • Bananas
  • Apples
  • Oranges
  • Mangos
  • Pineapple

Grains

  • Quinoa
  • Ezekiel Bread
  • Dave’s Killer Bread
  • Sprouted Grain Tortillas
  • Corn Tortillas
  • Rolled Oats
  • Whole Grain Pasta
  • Granola

Protein

  • Salmon
  • Chicken
  • Shrimp
  • Ground Turkey
  • Grass-fed Beef
  • Eggs
  • Legumes such as Chickpeas and Black Beans
  • Nut Butters
  • Organic Tofu

Frozen

  • Broccoli
  • Green Beans
  • Stir Fry Veggies
  • Corn
  • Blueberries
  • Mixed Berries
  • Pineapple
  • Bananas for Smoothies

Pantry

  • Dates
  • Canned Tomatoes
  • Coconut Oil
  • Honey
  • Natural Applesauce (no sugar added)
  • Teriyaki Sauce
  • Coffee/tea

Fridge Staples

  • Plain Greek Yogurt
  • Hummus
  • Pesto
  • Half and Half
  • Almond Milk

Snacks

  • Brown Rice Cakes
  • Popcorn (kernels)
  • Dried Mangoes
  • RX Bars
  • Raw Almonds

Now I don’t buy everything on this list every week, but I do try to make sure I have most of the these staples on hand depending on what my meal plan is for the week. When I get home from the store, I prepare and chop up the veggies so that I’m more likely to snack on them and add them to my meals. Meat is more expensive than eggs and tofu, but depending on your budget you can still add meat to your meal plan. For example, you can prepare chicken in the crockpot so that you can have on hand for your meals throughout the week. With some planning, eating healthy while on a budget can be done! The goal is to fuel your body and to create healthy habits without restrictions. I hope these ideas help!

‚ÄúNutrition is not low fat. It’s not low calorie. It’s not being hungry and feeling deprived. It’s nourishing your body with real, whole foods so that you are consistently satisfied and energized to live life to the fullest”.

xoxo Jess

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