Making the Most Out of Every Trip to the Grocery Store

It is widely believed that healthy eating options are unattainable for individuals and families that are living on a budget, but that could not be further from the truth. While drastic changes to your daily eating habits may be unrealistic there are mindful adjustments that you can make to your day to day shopping  and eating habits that will move you in the direction of a healthier lifestyle. Being mindful of where you shop, what you buy, and how much you are spending each week is important when forming healthy habits while you are staying on budget.   

BEFORE YOU START SHOPPING

Before you step foot in a grocery store it is important to have a game plan ready. Are you buying in bulk and shopping for the month or are you shopping for the week? What meals are you planning on making? Have you checked the pantry to make sure you haven’t run out of your staples? Have you eaten? All of these questions should be answered and you should have your grocery list ready before you head out of the house.

1. Your Grocery List 

(Buy fresh and freeze what you don’t use right away)

Shopping Tip: Make sure you get at least one leafy green each time you shop. Whether you are making a salad or sauteing your vegetables, having a hearty fiber like spinach, kale, or collard greens is essential to your overall health. 

Produce

• Minimum of 3 Veggies. 2 or more for cooking, and at least one to eat fresh as a salad or snack
• 2-3 fruit (fresh or frozen)
• Aromatic vegetables (onions, garlic)

Pro Tip: Keep a notepad or dry erase board in the kitchen so that you can keep track of what you have run out of. 

Buy bundles of your favorite greens like kale and lettuce instead of the bagged versions. You will save money and can ensure that the produce is washed to your satisfaction.


Proteins

• Minimum of 2 protein  that can be eaten with different sides 
• Breakfast protein (i.e. turkey bacon, sausage, smoked salmon) 
• Eggs
• Nut or Seed butter
• Canned or dried beans  
• Canned tuna (a great pantry staple since it is versatile and lasts a long time)

Pro Tip: When buying protein like chicken, beef, and seafood, buy in bulk and freeze it. Doing this will keep your weekly grocery bill down and keep your food reserves high.

Grains & Pantry Staples

Pro Tip: While you should check inventory every time you head out to the store, it is especially important to check on your non-perishable pantry items. It’s easy to go on autopilot with these household staples because they take so much longer to run out. Use the following checklist when going through your pantry. 

When shopping for bread, skip the bread aisle and head to the bakery at the front of your local grocery store. There you will find freshly baked bread options that do not have nearly as many preservatives and added sugar as pre-packaged bread. 

• Rice (brown, jasmine, or basmati. For healthier habits, limit, or even eliminate,  your intake of parboiled rice)
• Flour
• Corn Meal
• Bread (Sprouted, Whole Wheat, & Sourdough are great options) 
• Pasta 
• Old Fashioned or Steel Cut Oats 
• Low-Sodium Broth
• Popcorn (opt for kernels that you can pop yourself instead of microwave popcorn)
• Healthy Snacks (granola, dried fruit, nuts, etc.)
  
  

Fats, Sauces, Herbs, & Spices

Pro Tip: Drying herbs is a great way to add some more flavor to your cooking. If you have some fresh herbs that you are afraid you will not use in time, dry them out in the oven, in the microwave, or air dry them and store them in a jar or other airtight container.  

• Olive or avocado oil
  
• Herbs & Spices of your choice (be careful with spice blends as they tend to have a lot of salt)
  
• Low-sodium soy sauce or Liquid aminos
  
• Apple cider vinegar
• Sauces & Condiments (use sparingly as these items tend to have a lot of sugar)
  
  

Dairy

• Yogurt
  
• Cheese (depending on your need, block cheese is great for snacking with crackers and dried fruit)
  
• Milk (When using plant based milk opt for unsweetened for a healthier option)

Simple Meal Prep Calendar (Sunday Prep for the Week)

Prep 1–2 hours on Sunday:

CHOP & STORE

• Chop onions, carrots, bell peppers, and other vegetables. Store in containers in the fridge or freezer, depending on when you will need them.
  
• Wash & dry herbs and leafy greens — wrap in paper towel & seal in a container or ziploc bag.
  
• Prepare your vegetables according to your weekly recipe 
• Cook protein to your liking
  

Pro Tip: Buying and preparing multiple protein items, vegetables, and grains is important to help you  mix and match meals throughout the week, keeping your menu fresh and interesting. To keep your portions small, use bento boxes like these from Amazon.  

SNACK STATION

If you have children, making sure snacks are ready to grab is an essential way to ensure they will eat healthy. The same goes for adults. Convenience is a common reason that many people end up off track. Make your life as easy as possible when you have free time so that your busy days do not end in a trip to the drive through. 

WHERE TO SHOP

The cost of food is steadily rising and it can be daunting bouncing from one store to another just to chase the weekly deals. Picking where you are going to shop and looking for any sales or discounts they may be providing is an important step to keeping as much money in your pocket as you can. 

1. Discount Grocery Stores
   
   • Examples: Aldi, Lidl, Grocery Outlet, Food 4 Less
     
   • Why: These stores offer low prices on staples, produce, and generic versions of healthy items.
     
2. Wholesale Clubs(if you have storage/freezer space)
   
   • Examples: Costco, Sam’s Club
     
   • Why: Bulk buying proteins, whole grains, and snacks can reduce costs long term.
     
3. International Markets
   
   • Examples: Latino, Asian, African grocery stores such as H Mart and Nam Dae Mun (if you are in the Atlanta metro area)
     
   • Why: Great prices on fresh produce, rice, lentils, spices, and fish.
     
4. Local Farmers Markets(accept SNAP in many areas)
   
   • Why: Fresh, seasonal produce that is often cheaper and higher quality.
     

FOODS TO LIMIT OR AVOID ALTOGETHER

While it may be unrealistic to stop eating these foods altogether, try and eat them sparingly and opt for fresher versions with whole ingredients. 

• Sugary cereals, cookies, fruit snacks
  
• Soda, juice, sports drinks (opt for sparkling water, lemon water, or healthier soda options like Ollipop)
  
• White bread and pasta (low in fiber and nutrients)
  
• Pre-packaged frozen meals (often high in sodium & fat)
  
• Sugary, flavored yogurts (buy plain and sweeten with fruit or honey)
  
• Chips and snack cakes 

Pro Tip: Balance your plate. Lower your carb portions and add more fiber to fill your belly and help with digestion. Also, take a walk after your meal to help fight off those “a little somethin’ sweet” after dinner cravings. 

FOOD STORAGE TIPS

Produce

• Leafy greens: Store in a container with paper towel to absorb moisture
  
• Carrots/Celery: Keep in water in airtight container for longer life
  
• Bananas: Separate from the bunch to slow ripening
  
• Frozen Veggies/Fruits: Reseal with a clip or store in freezer-safe bags
  

Proteins

• Buy in bulk & freeze: Divide into meal-size portions
  
• Use airtight containers or freezer bags: Label with date
  
• Cooked meats: Last 3–4 days in the fridge, 2–3 months in the freezer
  

Dry Goods

• Store grains, beans, and pasta in airtight containers
  
• Label jars for easier use and reduce waste
  
• Keep oils and flours in cool, dark areas

MONEY-SAVING STRATEGIES

1. Meal Plan Weekly
   
   • Build meals around what’s on sale or in season
     
   • Plan 1–2 meatless meals per week using beans, lentils, tofu, or eggs
     
2. Stick to a List
   
   • Don’t shop hungry—plan your meals and write your list helping to avoid impulse buys
     
3. Buy Generic
   
   • Store brands often have the same ingredients as name brands for much less
     
4. Cook Once, Eat Twice
   
   • Make extra portions to use as leftovers for lunch or another dinner
     
5. Use Cashback & Rewards Apps
   
   • Examples: Ibotta, Fetch Rewards, Rakuten for online bulk buys
     
6. SNAP & WIC Programs
   
   • Acceptable at many farmers markets and eligible stores—check local programs