With grocery prices rising, getting high-quality food (especially protein!) can be challenging. In this blog post, I’m breaking down some great budget-friendly grocery options by macronutrients. 

BUDGET-FRIENDLY PROTEINS

Rarely are foods ever just *one* macronutrient; they're usually a combination of two or all three. This is especially true for many of these affordable protein sources that serve as a protein + carbohydrate source (lentils, beans, etc.).

• Eggs + egg whites: extremely versatile for breakfast, egg muffins, a quiche, hard-boiled eggs as a topping on other meals, in stir fry, and a favorite of mine - adding egg whites to oatmeal for a filling breakfast 

• Milk

• Lentils, beans, split peas, and chickpeas: all carbs and protein, and all high in fiber meaning they will also keep you full and satisfied longer! These protein sources can be purchased in bulk or canned, and also are great for prepping large amounts to freeze and save for later. A favorite meal constantly on repeat for me is this Creamy Red Lentil recipe for the instant pot 

• Rotisserie chicken, especially if you have a Costco membership. Find some easy rotisserie chicken meal prep recipes here.

• Canned chicken and tuna

• Tofu and textured vegetable protein

• Frozen chicken and ground beef/turkey (typically cheaper than fresh)

BUDGET-FRIENDLY CARBS

Carbohydrates are probably the easiest choice for budget-friendly shopping! Fruits and vegetables are carbs, so I include more budget-friendly varieties for those here as well.

• Rice

• Oatmeal

• Pasta (make pasta salad, serve with ground beef or turkey + pre-made sauce + parmesan)

• Roasted sweet potatoes or potatoes

• Frozen potatoes and potato variations (tots, home fries, etc.)

• Quinoa, bulgar, farro, couscous, and polenta. These are all hearty grains high in fiber to keep you full longer, and easy to buy and prepare in bulk.

• Veggies: canned veggies (especially when on sale!) are a fantastic option, as are frozen veggie varieties - especially the steamable packets that are pre-seasoned or large bulk purchases of broccoli, veggie mix, or mirepoix for cooking. For fresh veggies, eating seasonally is always cheapest!

• Fruits: Frozen fruit (especially berries) can be a more budget-friendly option, as well as eating seasonal. Apples and bananas are typically lower-cost fruits, and you can also find more affordable options in Asian or Mexican markets.

BUDGET-FRIENDLY FATS

I like to think of fats as the "flavor" added to our meals. Many fat sources can be quite affordable, especially if purchased in bulk.

• Seeds (chia, flax, pumpkin)

• Nuts: can be quite pricey, depending on where you purchase them. Bulk tends to be much more affordable.

• Peanut butter

• Cooking fats: butter, olive oil, canola oil, etc.

• Canned olives

• Sour cream

• Cheese: cheddar cheese can be affordable, and many grocers also have small bits/ends of different cheeses for discounted prices, often under $1

MORE BUDGET-FRIENDLY GROCERY TIPS

Two other tips that can make a big difference in shopping expenses:

1. Don't go grocery shopping hungry! Our impulse control is not as strong when we shop hungry and you may end up purchasing more expensive or unnecessary items.

2. Go in with a plan! "Meal Planning" doesn't have to mean a recipe from scratch every day, perfectly portioned out Tupperware, and a meal calendar on your fridge. It can mean having a general idea of the building blocks of your meals (i.e. my carbs for this week are roasted potatoes, rice, and overnight oats) and then knowing which groceries you need to make that happen as opposed to buying what you *think* you need.

This is far from a complete list, but it’s a good start! What else am I missing?

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