Hi Warriors! Last month, I posted an article about the tips I have used to help save money on my grocery bill while still coming home with a trunkful of nutritious options. That article was focused more on broad shopping-based habits. I thought it might be equally useful to compile a list of inexpensive grocery staples that you could find in my fridge, freezer, or pantry.
As I routinely say, I am not a nutritionist or dietician, so this isn’t based on any sort of meal plan. My household is free of allergies or intolerances so obviously take that into account should you need to. My kiddo is also willing to eat a variety of things and try new things. I know that is a hurdle many parents have, so again, adjust based on your own circumstances.
So, let’s walk through the metaphorical grocery store. My usual picks in the produce section are typically apples, bananas, carrots, cucumbers, peppers, potatoes, and fresh greens of some kind. As I mentioned in my previous post, things that run expensive (like the peppers) I tend to buy the family pack and use them in several ways across the week and freeze leftovers, which cuts down on the long term expense.
I don’t know a single person who doesn’t purchase bananas. Slice them in cereal, oatmeal, or yogurt for extra fiber and potassium. Coat them in peanut butter for some bonus protein or melted chocolate for a sweet treat. Freeze them for smoothies. Similarly, is there anything a potato can’t do? I mean you want to talk superfood, these things should come with capes. Bake them, (air) fry them, mash them, top them in any of 39768993 ways. You’ve got fiber and a plethora of B vitamins in a delicious package.
We are meat eaters in my house. That being said, there is always a meatless day in our weekly menu. I also try to rotate types of protein so we aren’t eating chicken every meal. Ground beef, turkey, chicken, or pork are cheaper and extremely versatile. I’ve swapped chicken thighs for chicken breasts. They are less expensive and reheat better due to the slightly higher fat content (leftovers are a great way to stretch a budget).
Down the dairy aisle, cheese, yogurt, and eggs always make it in my cart. Great sources of protein and, again, infinite options for prep here. I have trouble with cultured dairy (yogurt, cottage cheese). I love them but my skin most definitely does not. So I have been adding silken tofu which I make “pudding” with for snack based protein (this recipe if you are interested).
In the main section of the grocery store, we have been loving popcorn. The kind you pop in the microwave is a good value, if you have a popper or are adventurous enough to try it on the stovetop the bulk kernels are even better.
I always pick up canned beans. Black, kidney, cannellini, and chickpeas are in regular rotation for meal options. Fiber and protein. Canned or jarred fruit is a great thing to have on hand. No sugar added applesauce is a win for us, as are pineapple and peaches packed in natural juice. In conjunction with frozen, this is a great way to get variety when things are out of season.
Bulk rice and pasta are great sources of complex carbohydrates and fiber at a great price point. Oats are something else that regularly makes it in my cart. The kind that come in the mini silo. These are all super versatile and inexpensive. Homemade granola is far less expensive than pre-made, and these can all be used as a base for meals.
I used to be one of those people who had six different types of nut and seed butter in the pantry. And then the price of almond butter skyrocketed to about six dollars per tablespoon. Since nobody has nut allergies in my household, peanut butter is a weekly purchase. Which we add to everything.
Bread. A decent loaf of bread is generally affordable and can do so many different things. How much have we complicated eating because we have demonized carbs and bread? Find a loaf with a decent amount of fiber not much added sugar and just eat a sandwich. Trust me.
The frozen section is a win for everything budget. Frozen veggies of every variety are a staple. The one thing my kiddo absolutely refuses is salad. But since he will eat peas, green beans, or broccoli, it’s not a fight I’m willing to have. Ditto for frozen fruit. Berries become smoothies or yogurt topping. And mango thaws perfectly in time in packed lunches. I have also taken to picking up frozen avocado as I love it and it is far more affordable than fresh (plus, you don’t have to try and eat it in its two minute ripe window).
And just in case you are curious where I do splurge, it tends to be in two places. Spices. Good quality spices make a huge difference when you are using similar ingredients but want them to taste different. I also keep a decent variety on hand as we do make a variety of types of cuisine. You can’t fake Asian flavor with Italian spices, or vice versa.
The other splurge tends to be easy grab snacks. Honestly, these make life infinitely easier and having high quality things that will be eaten is worth it for us. I’d rather spend a bit more here and not have the same bag of pretzels on the shelf for months. There are also a ton of kids in our neighborhood and when they are at your house, easy grab snacks that other parents won’t be upset about are a must.
Again, your mileage may vary, so let us know in the comments what your favorite affordable grocery staples are and how you use them!
[RML1]Link to food shopping for financial and physical health
