Healthy eating is trendy, but it does not have to be expensive. With a thoughtful shopping list, you can spend just $50 and eat tasty dishes all week long. A balanced diet requires a system. Use our suggestions the next time you go shopping.
Forget the overpriced ‘organic’ options. Focus on ordinary products and set your creativity free. The Internet has countless recipes for each of the items below. Check the latest Publix circular to preview the best offers and save on groceries every time!
Your Healthy Shopping List
The following ingredients were approved by registered dietician Erin Palinski-Wade. You can buy all 17 without breaking the bank. In fact, your expenses can be limited to $50 if you snatch a few deals at the supermarket. For the sake of convenience, all products are categorized. They are suitable for everyone, including vegans and vegetarians. Here is the top-5.
1. Prunes
Unlike other dried fruits, prunes have relatively low sugar. They also give you 100 calories and 3 grams of fiber per serving. To prevent bone loss, eat 5-6 prunes daily. In addition, you can ground them and use them instead of sugar in desserts.
2. Avocados
First, avocados deliver a lot of fiber (one fruit contains over 12 grams!). Secondly, they are rich in monounsaturated fat, which is good for your heart. There is no need to get creative – you can even spread avocados on toast. Alternatively, add them to brownie batter or make smoothies. Avocados are always in stock in the safest grocery stores across the US.
3. Bananas
This fruit makes an easy snack, and it is also affordable. Bananas are rich in potassium, which helps to keep your body healthy. People who get more sodium than potassium may suffer from high blood pressure.
4. Sweet Potatoes
This vegetable is rich in vitamins A and C. The antioxidants make sweet potatoes an attractive choice, especially considering their low price!
5. Fresh Spinach
With fresh spinach, you can cook so many healthy and delicious dishes! It can be used for salads, smoothies, saute… the list goes on with the whole-grain products and pantry items.
Rolled Oats
Oats of this type are cooked faster, but they still deliver the ideal texture for your morning oatmeal. 0.5 cup of rolled oats gives 4 grams of fiber and 5 grams of protein.
Whole Grain Wraps
These are extremely versatile. You can choose vegetarian tacos, breakfast burritos, and many other easy-to-cook options. There is no denying that whole grains are better than the basic wrap. They contain a lot of fiber.
Almond Butter
This type of nut butter is the winner. It is both filling and nutritious. Just 2 tablespoons will give you 17 grams of fat (plant-based!), 3 grams of fiber, and 7 grams of protein.
Black Beans
These are rich in fiber and protein. They are a great match for your breakfast burrito. Add them to salads or stir-fries. You can also use mashed beans as a meat extender.
This practice dates back to the Second World War when the government mixed extra ingredients into beef and pork to make the meat last longer. Today, you can use beans, lentils, and other pulses to use less meat in dishes like meatloaf.
Chickpeas
This is another great source of protein and fiber. Chickpeas can be thrown into salads or pasta. They can also be seasoned and roasted to make a tasty and crunchy snack.
Pistachios
Pistachios are rich in nutrients, especially protein and fiber. In fact, few other snack nuts deliver the same amount of protein. There are mono and polyunsaturated fats that are good for everyone. One serving provides 6 grams of protein. Unlike meat, plant-based protein is safe for your cholesterol.
Suggested Recipe: Salad
Make a simple salad using fresh spinach, sliced avocado, black beans, and pistachios. Add your favorite dressing, and a crunchy salad is ready! It is filling, tasty, and nutritious.
Suggested Recipe: Overnight Oats
Take a mason jar and throw in oats, prunes, water, and almond butter. Leave it in your fridge overnight. In the morning, you will have a deliciously creamy breakfast which is also healthy and filling. Heat it up in the microwave or eat cold.
Frozen Vegetables
Some people think that freezing is bad for nutrients. Nothing can be further from the truth! These veggies are picked when in perfect ripeness. This means they provide just as many – sometimes, more! – nutrients than fresh produce. They can also last longer, so you always have nutritious ingredients at hand. You can stock up on the veggies and keep them in your freezer.
Frozen Berries
Just like frozen veggies, berries are perfectly ripe when they are frozen. Strawberries, raspberries, cranberries… whenever you crave them, they are on hand.
Plant-based Proteins: Tofu
Tofu is filling and nutritious. You can use it for a stir-fry or make a smoothie. Aside from protein, it has calcium, selenium, manganese, iron, and magnesium.
Additional Sources of Protein
Eggs are a source of complete protein and multivitamins. Importantly, they are always affordable. For a vegetarian, this product is the winner. It is extremely versatile and can be added to countless dishes.
Canned Tuna/Salmon Fillet
Some animal fats are healthier than others. These options deliver lean protein and Omega-3. This is good for your heart and health overall.
Chia Seeds
Chia seeds deliver 4 grams of protein and 2 grams of fiber per ounce. They are a perfect addition to any diet. They can replace eggs or gelatin in vegan recipes, or enrich baked goods.
The Bottom Line
All of these ingredients will cost you roughly $50 in total. Considering the amount of protein, fiber, and vitamins, it is great value for money! There is no shortage of suitable recipes to make your cooking fun and easy.