healthy grocery list

Health on a Budget

Shopping Without Breaking the Bank

So I got home yesterday from my vacation and lounging on the beach to a problem. A big problem. Our fridge/feezer some how opened itself and was hanging wide open. All of the food I had unfortunately bought prior to the trip was now ruined. I had tried to get frozen stuff so when we got back I wouldn’t have to worry about going to the store for like a week. And then this happened. Oh well.

I had to replace everything. I could have cried. But I put my big girl pants on and got up this morning to go to the store (or stores).

 

Try multiple places for the best deal

It might be a pain, but it’s the best strategy if you can possibly do it. If you live in a more rural area this might not be an option. But if you can try different stores, it’s the best way to save money on certain things. Once you get the hang of this and have gone to the stores near you, you will know what you can get where (where the best prices are).

 

I went to a store that is off the grid pretty much first. Around Atlanta, there’s this chain of stores that are kinda, well, rough. But cheap. And I can get local produce for the cheapest out of anywhere. Even back where I grew up there is a store similar to this, local produce, cheap prices.

Local produce is the way to go when it comes to your fresh fruit and vegetables. Especially if you want to save money. Organic is great, but it’s not the cheapest. Local supports your local farmers and economy and you can feel better about eating produce rather than that lab made produce you find like at WalMart. Gross. Bite into a standard apple at WalMart then bite into a locally grown apple. I will let you be the judge. If you can’t find local produce, the next option would be frozen. Frozen produce is harvested at their peak and as long as you make sure the frozen fruit doesn’t have added sugar, frozen produce is usually pretty cheap for a good bit (store brands can be $1 a bag!). There is always a cheap option for healthier foods. You just have to look and think outside the box.

 

From the first store:

 

food depot

For only $85 I got:

  • Bananas
  • Carrots
  • Grapefruit
  • Kiwis
  • Watermelon
  • Strawberries (fresh and frozen-I prefer frozen for shakes and smoothies)
  • Lettuce
  • Roma Tomatoes
  • Grapes
  • Peaches
  • Frozen Broccoli
  • Tuna
  • Eggs
  • Steam fresh frozen sides (lightly sauced)
  • Fresh (not frozen) tilapia

I also got the non-fitness/health related stuff like the toilet paper, detergent, sponges and soap.

 

Kroger trip:

After the first store trip I moved on to Kroger. While at Kroger, I took note of items that are great choices for those on a budget, even if I didn’t get it myself this time.

breadfibermuffinswheat

 

Bread wise, there are a few good options I would suggest for budget friendly shopping. There are always good deals going on at Kroger, you just have to go and see what deals are going on. Always try to stick with whole wheat, whole grain, or multi grain bread. The sugar free whole wheat is a great option. I also love those light english muffins, which were on sale so I went ahead and got two packs to last a while (I usually eat at least 1 a day).

 

pbingred

pbbing

Peanut butter is a great staple of a healthy/fitness lifestyle. Good macros for the macro counters. Here are two good options from Kroger. The best ingredient wise is the bottom one, with only peanuts and salt in the ingredients. Some of us aren’t a huge peanut fan and can’t handle it (like msyelf). So then you move on to the next option, the top picture. Longer ingredient list, but all natural ingredients and since I won’t be eating the peanut butter jar in a day, having this in moderation is fine.

 

packsalmontuna

Tuna is always a great way to up that protein without any fat or hardly any carbs. If you also like salmon, Kroger has got you covered. If you are really pinching pennies, go for those 79 cent cans. If you have a little more room money wise, the packs are great for on the go since you just rip the pack and eat out of it.

water

I would suggest investing in a $20/$30 filter for your kitchen sink, but if you live in a dorm or some other issues, it may not be an option. So this is how you can afford to have clean water daily. 88 cent gallons of spring water is where it’s at. You can drink from the jug or simply use them to refill your favorite bottle.

macpasta

So you still want pasta. Here are good options for your pasta cravings that can fit your macros/diet. First, Annie’s is a well known brand for being organic and a lot of gluten free options. This is the reduced sodium I have shown, because I know some of you may have heart/blood pressure problems. This is a good way to still enjoy the foods you love (in moderation). Then we have my favorite pasta for spaghetti. Corn pasta! It was less than $3. So good with a great garlic tomato sauce.

turkey

Love tacos? Burgers? How about meatballs for spaghetti with the corn pasta? Ground turkey is a great lean and less greasy way to enjoy those foods you love.

mixsyrup

If you are part of the macro counting life (yes, it’s possible), here is your message from heaven. Heart healthy pancake mix (or try to look for a whole wheat/multi grain one) and lite or sugar free syrup. I bought the frozen multi grain waffles this go around as I already have this mix.

jello

Looking for something sweet? Hellooooooo sweet treat with super great macros. 10 calories sugar free jello! Add fresh fruit and whipped cream and tada. 2 for $4 can’t beat it.

cart

This was my cart. A little over $150 was the damage for all of this. Remember, I had to replace my fridge and freezer foods. So for two people, this wasn’t that bad. I probably can live off of this with my guy for at least 2 weeks.

kroger

This is the haul. about $170 spent at Kroger. So I replaced my food that ruined and them some for a total of $255. That’s right, only $255.00. If you ate out for every single meal, two of you, for two weeks, how much would you spend? It would be at least $50 a day. $50 x 14 = $700

That is a savings of $445!

 

Here is what I got at Kroger:

  • Deer Park water for my guy who works outside in the heat
  • Milk
  • Corn Pasta
  • Protein Bars
  • Microwaveable rice
  • Potatoes (mashed and baked)
  • Chicken thighs & breasts
  • Little shrimp
  • Salmon
  • Flounder
  • Fresh Scallops
  • Ground turkey
  • Multi Grain waffles (Kroger brand!)
  • Natural sour cream
  • Greek yogurt (10 for $10)
  • Sugar free jello
  • Rotisserie Chicken (already cooked-easy meals for the next couple of days)
  • Beans (pinto, black and black eyed peas)
  • Corn
  • Zucchini
  • Fiber One bars (my guy loves them for breakfast)
  • Spinach and 50/50 greens
  • Low carb, macro friendly tortillas
  • English muffins
  • Fresh mushrooms
  • Blackberries
  • Grape tomatoes
  • Apples (2 for $1)
  • Sugar free syrup

And my non health/fitness stuff like lotion, face wash, etc.

 

 

For dinner, we had the rotisserie chicken, rice, pinto beans and broccoli. Super quick, easy, delicious and budget friendly!

din

I will keep posting how I use these items I bought to help you out!

If you have any questions or need guidance, I am always here for you. Just email me at ashhealthgirl@gmail.com

Happy Shopping!

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Example of a Shopping List

Wanting to eat well, to lose weight, become healthy, and get fit is a great thing to want to do. But the problem I keep hearing over and over again is the problem of ‘it’s too expensive to get healthy food’. Are you sure about that? Let’s break this down.

So, you eat out, let’s say, 5 times a week.

You get a $10 meal each time.

=$50.00 there.

You buy snacks and drinks when you stop and get gas=$30.00 there.

When you go to the store (then stop at McD’s on the way home because you don’t feel like microwaving a TV dinner) you buy Cheetos, Mountain Dew, and Frosted Flakes (name brands, not the store):

=$100.00 there.

That’s nearly $200.

Now let’s see what we can do with eating healthier.

At the store:

-Kiwis are 2/$1=$4

-Oranges= $4.00

-Frozen strawberries=$2.50

-Milk of choice=$4.00

-Greek yogurt is .90 on sale=$4.50

-Oatmeal=$2.00

-Whole wheat bread=$3.00

-Whole wheat pasta (or corn)=$2.00

-Laughing Cow wedges (cinnamon and the tomato herb)-$5.00

-Local Grapes-$5.00

-Green beans (canned) are on sale 10/$10=$3.00

-Natural Peanut butter (store brands are now making the natural kind)=$1.50

-Ground Turkey= $3.50

-Local tomatoes= $4.00

-Fresh Spinach=$4.00

-Frozen tilapia=$3.00

-Frozen Salmon=$4.00

-Microwavable brown rice=$2.00

-Tomato Sauce on sale 10/$10= $2.00

-Natural grape jelly-$2.00

-Multi grain english muffins-$2.50

-Stevia packets-$2.00

-Green tea bags=$1.50

-Gallons of water (if you do not have a filter)=$7.00

-Babybel cheese minis=$3.00

-Sliced oven roasted turkey for sandwiches=$2.50

-Eggs=$2.00

-Balance bars pack of 6=$5.00

-Frozen vegetables=$10.00

-Olive oil-$3.00

-Rotisserie Chicken (already cooked-put in fridge and microwave when you want to eat)-$5.00

Guess what that equals to?

$108.50

YES. This was $91.50 cheaper than eating like crap. 

Want to know why the healthy, planned way is probably cheaper in the long run? Eating unhealthy and not monitoring what you are putting into your body usually means you are eating and buying on impulse. When you get hungry, you didn’t plan what to eat, or when to eat so when you suddenly get hungry, you go after the first thing you crave, without a thought as to the dollar amount. Eh, not the best idea.

YOU CAN EAT HEALTHY AND SAVE MORE MONEY THAN EATING POORLY.

I was always broke when I ate like crap. I now monitor my spendings and save money every month. How? I buy my weekly supplies on the weekend, and I usually go to 2-3 different stores as I know where it is cheapest to get certain items (yes, Kroger and Wal-Mart are at the top of my money saving places to get my staples-so no need for fancy stores). Look for sales. Get local produce to get the cheapest, best tasting produce and to support your local economy instead of supporting the scientific farmers that create the produce you see in chain stores like Wal-Mart.

 

Here is a list for you to be able to save next time you go to the store.

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I will start posting daily meals and recipes with these items soon! Or you can go ahead and follow me on Instagram or Twitter and see daily food pics!

 

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