How to Make a Cheap, Healthy Grocery List For Your Next Shopping Trip

When you’re on a budget, grocery shopping can be a challenging endeavor. Seriously, food prices have never been higher, especially for superfoods or ultra-healthy ingredients. But the good news is that you don’t actually need to buy those trendy foods to cook healthy meals. There are plenty of affordable and healthy ingredients still to be found at the supermarket.

As a registered dietitian, I’ve got you covered with this list of 50 healthy grocery store finds that won’t break the bank – as well as some general shopping tips to help you along the way.

How to Make a Healthy, Affordable Grocery List

When it comes to putting together a cheap, healthy grocery list, I like to tie in the concepts of balanced eating and meal planning.

While balanced eating looks slightly different for everyone, it generally means that meals and snacks provide an appropriate array of both macronutrients (carbohydrates, fat, and protein) and micronutrients (vitamins, minerals, and plant compounds) for the body.

A great way to conceptualize this is through the plate method, which shows what a meal or snack plate should generally resemble. The Harvard Healthy Eating Plate is a great reference for this. It illustrates a plate filled with one quarter whole grains, one quarter healthy protein, and half fruits and vegetables. It also encourages the consumption of healthy fats and water. 

Eating this way will not only help you get the nutrients you need, but also help you avoid those you don’t—like excessive amounts of added sugar, sodium, and saturated and trans fats.

With this notion of balanced eating in mind, we can focus on meal planning to create a healthy grocery list. First, take stock of what you already have in your refrigerator, freezer, and pantry that can be used in the coming week—a key money-saving step many often overlook. Then, outline what you’d like to whip up for meals and snacks for the week. Consider using leftover ingredients from recipes earlier in the week to create meals later in the week for bigger savings. An example would be using leftover roasted chicken and veggies from Monday’s dinner and to make quesadillas on Wednesday. While the logistics of this step can be intimidating for some, it’s crucial to not overspending on foods you don’t have a plan for.

Once you have your recipes in tow, you can start making your grocery list! I like to write out the specific amounts of ingredients I need to avoid accidentally over-purchasing.

Your Go-To Cheap, Healthy Grocery List

So, without further ado, here’s an easy and approachable shopping list for those on a budget. Even if you aren’t able to make a meal plan before heading to the store, you should be able to put together plenty of breakfasts, lunches, dinners, and snacks from this list.

Produce

Bananas: When it comes to produce, it doesn’t get much cheaper than bananas. Full of fiber, potassium, magnesium, and vitamin B6, bananas encourage better gut, heart, and sleep health. They serve as the perfect standalone snack, or as an addition to smoothies, oatmeal, chia pudding, or pancakes in the morning.

Cabbage: Often at less than a dollar per pound, you can get a lot of bang for your buck with cabbage. This humble veggie is packed with loads of vitamin K, vitamin C, and fiber to support healthy blood clotting, immune health, and digestive health. Cabbage is the perfect way to add nutrition to soups, stews, salads, and stir fries.

Apples: There is usually at least one type of apple on sale at any one time at the grocery store. Apples’ high fiber content will leave you feeling satisfied, while its vitamin C and plant compound content help to reduce inflammation and boost immunity. These family favorites are delicious when paired with peanut butter as a snack or sliced and added to salads, oatmeal, smoothies, and baked goods. 

Onions: Not only are onions cheap, but they also stay fresh in dark, cool storage for months on end,  making them a great investment. They offer plenty of fiber, vitamin C, and folic acid, as well as modest amounts of iron and calcium to champion immune, gut, bone, and heart health. There are so many dishes that utilize onion as a flavor base including pastas, soups, salads, casseroles, dips, curries…the list could go on and on.

Broccoli: As one of the least expensive members of the brassica vegetable family, broccoli is a value-added purchase. This is thanks, in part, to the impressive array of nutrients it contains including fiber, vitamin B6, vitamin C, vitamin A, vitamin K, folic acid, and plant compounds. These combine to benefit our eye, immune, heart, and metabolic health. Broccoli is super tasty roasted with a sprinkle of salt, pepper, and lemon juice as a side, or as an addition to egg recipes, rice dishes, pasta, soups, casseroles, and more. 

Garlic: Similar to onions, garlic is typically not too pricey and lasts for several weeks at room temperature. Most of garlic’s nutrition comes from bioactive plant compounds that help to reduce bodily inflammation and fight off disease-causing free radicals. Garlic adds depth of flavor to sauces, marinades, veggie side dishes, stews, pastas, dressings, and so much more.

Oranges: Citrus fruits, especially oranges, can be pretty inexpensive, particularly during the winter months when they’re in season. As an excellent source of fiber, vitamin C, vitamin A, and calcium, oranges help boost immune, gut, eye, and bone health. They serve as a delicious snack or addition to salads, sauces, marinades, and baked goods.

Zucchini: Zucchini grow like wildfire in the summer months and their price reflects it. Not only are they super tasty, but zucchini are rich in water, plant compounds, fiber, and vitamin C, benefitting skin, immune, and digestive health. These summer squash are delicious grilled as a side, or added to pasta bakes, soups, casseroles, salads, and stir fries.

Cucumber: The beloved cucumber is usually pretty reasonably priced year-round given its popularity. If its crunch factor doesn’t draw you in, cucumber’s water, fiber, vitamin K, and vitamin C content will. These nutrients combine to boost immune, digestive, and heart health. Cucumbers are fantastic as crudités, or added to slaw, salad, or cold soup recipes

Green Beans: As a veggie that can be enjoyed raw in salads and slaws, or cooked in casseroles, pastas, soups, and more, green beans are pretty reliably inexpensive. Plus, their high fiber, folate, and vitamins A, C, and K content help to boost digestive, metabolic, eye, heart, and immune health.

Sweet Potatoes: While white potatoes are slightly cheaper, sweet potatoes are still super affordable and boast more impressive nutrition stats. This is thanks to the orange tuber’s fiber, vitamin C, vitamin A, and plant compound content to support better gut, immune, and eye health. Sweet potatoes can be mashed or roasted for an easy side, stuffed with taco toppings for a quick dinner, or added to soups, casseroles, and grain bowls. 

Melon: Whether it be watermelon, cantaloupe, or honeydew, most melons you’ll find at the market are typically very reasonably priced. All melons are excellent sources of fiber, water, and vitamin C to aid in better skin, gut, and immune health. They are terrific sliced as a snack, or added to fruit salads or desserts. Buy melon uncut for the best price.

Meat and Fish

Farmed Salmon: Though salmon may cost more per pound than ground beef, the nutrients it contains makes it well worth it. These include heart-healthy unsaturated fats and omega-3 fatty acids, as well as plenty of muscle-building protein and metabolism-supporting B vitamins. And while you may think farmed salmon is less safe than wild, that actually isn’t always the case. Many fish farming establishments are able to control the fish’s environment to ensure less contaminants and pollutants in their final product. Still, it is important to buy salmon from a trusted retailer. Salmon is excellent roasted, grilled, poached, broiled, pan fried, or simply baked.

Ground Turkey: When looking to cut down on your red meat intake, ground turkey is not only an ideal swap, it’s also affordable! Plus, it's packed with protein and B vitamins to support tissue growth, repair, and development, as well as metabolism and immunity. Opt for as lean a variety as possible for a lower saturated fat and dietary cholesterol ingredient for tacos, sauces, pastas, casseroles, lettuce wraps, salads, and more.

Pork Loin: As the only red meat on the list, pork loin is one of the leanest options you can find that is still budget-friendly. While pork tenderloin will be the leanest, pork loin is still pretty low in saturated fat and dietary cholesterol (especially if you cut off any visible fat before cooking) and offers plenty of protein and B vitamins for tissue and metabolic health. Rub this cut of meat in herbs and spices and roast, grill, or pan fry it.

Chicken Thighs: While not the leanest cut of poultry, chicken thighs are still plenty nutritious and easy on the pocketbook. Chicken thighs are high in protein, B vitamins, and selenium to support metabolism, immunity, and tissue health. Easy ways to reduce the saturated fat and cholesterol content of these is to either buy skinless thighs, or remove the skin prior to cooking. Yummy ways to enjoy chicken thighs include braising, grilling, or baking, and adding to pastas, soups, stir fries, and salads.

Frozen Foods

Frozen Berries: If you love smoothies, then frozen berries are a must-buy. Not only are they way cheaper than fresh, but they will stay good for at least six months (if they last that long). Plus, berries are super high in antioxidant-rich plant compounds, vitamin C, and fiber to boost immune and gut health. Outside of smoothies, frozen berries can be added to baked goods, oatmeal, cold cereal, pancakes, waffles, and sauces.

Frozen Spinach: Compared to fresh, frozen spinach is a much better buy when saving money is top of mind. This is especially true when you consider how much spinach cooks down. Plus, this green is high in iron, vitamin C, vitamin K, fiber, calcium, folic acid, and plant compounds to support immune, blood, heart, bone, and gut health. Frozen spinach is a wonderful addition to soups, pastas, casseroles, smoothies, and savory pies.

Frozen Mango: Another smart buy is frozen mango over fresh. Not only will it last a lot longer in the freezer, but it is significantly cheaper. Mango (fresh or frozen) is high in vitamin A, vitamin C, fiber, potassium, and plant compounds to aid in better immune, eye, heart, and gut health. Frozen mango is also phenomenal in smoothies as well as sorbet, a handful of baked goods, and overnight oats.

Frozen Cauliflower: Frozen cauliflower is another way to skirt the cost of the fresh stuff. Plus, it’s full of fiber, potassium, vitamin C, vitamin B6, magnesium, folate, and vitamin K to encourage gut, heart, immune, metabolic, and blood health. Frozen cauliflower can be roasted up as a side, or added to rice dishes, pastas, and soups. You can even defrost it and rice it for a low-carb swap..

Frozen Mixed Vegetables: The classic frozen veggie mix (usually carrots, peas, corn, and green beans) is an excellent grab for both cost savings and convenience. Plus, you’ll find plenty of fiber, protein, vitamin C, and plant compounds in this iconic blend to support tissue, gut, and immune health. My favorite dishes for this frozen blend include pot pie, fried rice, and vegetable noodle soup.

Frozen Fish: If fresh fish is out of your budget, frozen fish may be a better alternative. Whether it’s salmon or another fish, you’ll be sure to find plenty of heart-healthy unsaturated fats, tissue-building protein, and B vitamins for healthy metabolism in your choice. Frozen fish can be added to soups, stews, pastas, or (my favorite) baked and drizzled with lemon, salt, and pepper.

Frozen Edamame: While fresh edamame can be hard to find at many grocery stores, frozen edamame is both inexpensive and readily available. Plus, it boosts gut, heart, and immune health with the fiber, vitamin K, folate, potassium, magnesium, and iron it contains. I turn to frozen edamame as an easy snack (sprinkled with salt), or as an addition to soups, stir fries, and rice dishes. Just be sure to shell it first.

Refrigerated Section

Sauerkraut: Not all condiments have to be sauces, and sauerkraut is the perfect example. This zippy fermented cabbage also tends to be relatively inexpensive too. Sauerkraut has all the same nutrition as cabbage (highlighted above) but with the major added bonus of healthy bacteria, also known as probiotics, to support gut health. I use sauerkraut to top proteins and salads, but honestly enjoy it right out of the jar as a quick snack.

Tofu: One of the first changes I made as a poor college student back in the day was to swap animal-based proteins out for tofu. And boy, did it make a huge difference—we’re talking a fraction of the price. Plus, tofu is rich in protein, fiber, and plant compounds to support healthy energy levels as well as gut and immune health. Tofu can be baked, grilled, or sautéed to then be added to noodle dishes, soup, salad, or grain bowls.

Miso Paste: Miso paste is a fermented soybean paste full of rich umami flavor. While the upfront cost may seem a little high, this seasoning agent will last up to a year in the fridge, increasing its value. It’s rich in manganese and probiotics for better gut and immune health, but is higher in sodium, so use in moderation. Miso paste adds unctuous flavor to sauces, marinades, soups, and more.

Yogurt: Staying on the probiotic train, yogurt is another cheap but nutritious option. Yes, it’s high in probiotics, but also offers protein and phosphorus for tissue and bone health. Yogurt can be enjoyed with fruit, granola, or pancakes, and can be added to baked goods, sauces, dressings, and marinades. 

Eggs: No affordable grocery list would be complete without the addition of eggs. This cheap source of protein, immune-boosting vitamin D, and metabolism-supporting B vitamins is delicious in a myriad of breakfast dishes, as well as baked goods, fried rice, noodle dishes, and more.

Butter: While butter isn’t the healthiest ingredient, it is a staple in many households across the nation. Though it is higher in saturated fat and dietary cholesterol, which are historically tied to heart disease, recent research has found conflicting evidence around this claim. That said, given that there is other research finding these fats do not support heart health, we want to use butter sparingly (which increases its affordability).

Milk: Whether you choose cow’s milk or an alternative, many milks on the market offer similar nutrition in this day and age of fortification – including protein, calcium, and vitamin E to support tissue, bone, and immune health. Milk can be used in cereal, oatmeal, smoothies, baked goods, sauces, and more.

Cottage Cheese: Cottage cheese is by far my favorite kind of cheese. Not only is it affordable, but it tends to be lower in saturated fat and dietary cholesterol, and it includes probiotics. This in combination with the protein, B vitamins, and calcium it contains helps to boost gut, tissue, metabolic, and bone health. Enjoy cottage cheese in baked goods, or topped with fruit, salt and pepper, or your favorite veggies.

Nitrate-Free Turkey Slices: Most options at the deli counter aren’t exactly budget-friendly but nitrate-free turkey slices can be a convenient choice, saving you time (and time is money!). The nitrates found in processed meats can be harmful to our health so it’s best to buy a nitrate-free brand to yield all the benefits associated with turkey (highlighted above). These are delicious on salads, sandwiches, and in lettuce wraps.

Packaged Foods

Canned Tomatoes: I always have canned tomatoes in my pantry, as they’re cheap, versatile, and super healthy. This is thanks to the fiber, vitamin A, and vitamin C they contain to boost gut and immune health. Canned tomatoes make a quick pasta sauce, soup, or casserole addition.

Whole Grain Oats: A great way to cheat the prices of oatmeal packets is to buy a big container of oats and make oatmeal at home. Oats are high in fiber, protein, and B vitamins to support healthy digestion, energy, and metabolism. They are delicious as oatmeal, overnight oats, or in a plethora of baked goods.

Mustard: Few condiments beat mustard, in my opinion. It’s inexpensive, accessible, and a better choice than many of its counterparts thanks to low saturated fat and cholesterol content (though, do be cautious of sodium here). Use it to top sandwiches and burgers, or to make salad dressing, aioli, and marinades.

Popcorn Kernels: Buying popcorn kernels and popping them at home is a great way to avoid the cost of microwave popcorn at the store. Plus, popcorn is a super source of fiber for better digestive health. 

Dried Italian Seasoning: My favorite all-in-one dried seasoning is italian seasoning. This blend is a great value, as it combines many dried herbs that you may otherwise buy separately. It’s loaded with anti-inflammatory plant compounds, and can be easily added to pastas, soups, casseroles, and even breads.

Canned Tuna: Canned goods are a great way to save some cash, and canned tuna is no exception. This omega-3 fatty acid, protein, and B vitamin-rich choice boosts immune, heart, and metabolic health. Canned tuna is great in salads, sandwiches, casseroles, and even pastas, too!

Dried Lentils: The cheapest way to buy legumes, whether it be peas, beans, or lentils, is definitely in dried form. Lentils are an excellent source of fiber, protein, B vitamins, iron, and potassium to benefit gut, heart, and immune health, and they’re delicious in soups, stews, dal, and homemade veggie burgers (though, be sure to soak and cook them first!).

Whole Wheat Pasta: While white pasta is cheaper, whole wheat pasta has way more nutrition, increasing its value. This nutrition includes fiber, protein, B vitamins, and plant compounds to champion gut, tissue, and immune health. Pasta recipes can range from mac and cheese to pasta bakes, or even soup.

Unsweetened Dried Cranberries: Dried fruit is a great value thanks to its long shelf life. Unsweetened dried cranberries are one of the most nutritious options thanks to the fiber, plant compounds, and vitamin C they contain to benefit gut and immune health. These are perfect on their own as a snack, or added to baked goods and homemade trail mix.

Whole Wheat Bread: No grocery trip would be complete without grabbing a loaf of bread, and whole wheat bread is not only affordable, but among the most nutritious of the available options. It has a similar nutrition profile to whole wheat pasta, and can be used for sandwiches, croutons, meatballs, and French toast.

Almonds: Among all the nut options, almonds are top-tier when it comes to both price and nutrition. Packed with protein, fiber, unsaturated fats, and vitamin E, almonds encourage better heart, metabolic, gut, and immune health – especially if they’re unsalted. These can be snacked on alone, or added to salads, baked goods, oatmeal, trail mix, and breading for protein.

Unsweetened Applesauce: If fresh apples aren’t available or aren’t on sale, applesauce is a great alternative when looking to save money. With the same nutrition profile as apples, (highlighted above), applesauce can be enjoyed as is or added to baked goods, smoothies, oatmeal, and pancakes in the morning.

Canned Peaches in Fruit Juice: It’s no secret that fresh peaches are pricey, but canned peaches are a great way to still enjoy the fuzzy fruits on a budget. Full of fiber, vitamin A, and vitamin C, peaches help to support gut and immune health. It’s important to choose peaches packed in fruit juice, as opposed to sugar syrup, to avoid the negative health impacts of added sugar. These are so yummy as a snack, added to baked goods, or stirred into warm oatmeal.

Brown Rice: While brown rice is slightly more costly compared to white rice, the price is worth it for the added nutrition it contains, including fiber, protein, B vitamins, selenium, manganese, and potassium to boost gut, metabolic, heart, and immune health. Brown rice is delicious in stir fries, grain bowls, casseroles, soups, and stews.

Canned Chickpeas: If soaking and cooking your own beans isn’t your jam, canned beans like chickpeas is a great, cost-effective alternative. Plus, they're packed with protein, fiber, B vitamins, iron, and plant compounds for gut, immune, and metabolic health. Be sure to rinse them before use to lower their sodium content, then add them to falafel, soups, pastas, or salads.

Olive Oil: A staple pantry item, olive oil is both healthy and affordable. It’s full of heart-healthy unsaturated fats and immune-boosting vitamin E to be added to salad dressings, marinades, soups, or used to roast or sauté proteins and veggies.

Anchovies: Anchovies often don’t receive the spotlight they deserve as an inexpensive and super nutritious option. This is thanks to the protein, omega-3 fatty acids, B vitamins, and selenium content to support tissue, heart, and immune health. I love to use anchovies in homemade Caesar salad dressing, pasta puttanesca, and a Nicoise salad.

Peanut Butter: And finally, we have peanut butter. This budget-friendly classic is rich in protein, fiber, vitamin E, iron, and B vitamins to champion muscle, gut, immune, and metabolic health – just be sure to choose a sugar-free option. Good old PB can be added to smoothies, oatmeal, sandwiches, and baked goods – or used to dip fruit into.