Yes, you read that right! I live in New York City and I spend $20 (or less) a week on groceries and I eat very healthy!
My Typical Weekly Shopping List
- Lettuce. I like Romaine or Arugula, since spinach or kale can be rough on sensitive tummies like mine.
- Baby carrots. So yummy.
- Eggs or egg whites. I try to switch this up by week. A lot of women on diets try to stick to egg whites, but yolks really have a ton of nutrients! As long as you aren’t eating more than 7 eggs a week you really shouldn’t worry too much about cholesterol (Further reading)
- Almond milk/coconut milk. Great for smoothies.
- 2-4 veggies: tomatoes, zucchini, cucumbers, squash, green beans, peas
- Protein in rotation (one or two per week): Chicken, ground turkey, deli turkey, tempeh, canned tuna/salmon
- Bananas. I have at least 2 per day! They’re my favorite.
Staples I Already Have in the Cabinet
I buy these in bulk when I can and I always have them on hand!
- Quinoa. It’s the best way to add starchy texture to a meal while also adding protein and fiber.
- Protein powder. I prefer Rice Protein Powder since it doesn’t have the negative effects on digestion that dairy-based powders have.
- Oatmeal. (I actually found out I can’t eat this anymore! It aggravates my IBS. But I wanted to include it since for most of you it should be a staple.)
- Spices. My personal essentials include basil, cayenne pepper, and cinnamon.
- Condiments: Dijon mustard, balsamic vinegar, coconut oil.
- Tea: green tea, chamomile, ginger (for upset tummies)
- Frozen vegetables. I love to buy the huge bags for $3 or less! Despite what some people might claim they’re just as good for you as fresh veggies.
- Chia seeds. They’re great in smoothies or on their own as a pudding! I have them almost every day.
- Go to Farmer’s Markets. In some places they may be more expensive, but oftentimes they’re much cheaper and the produce is much fresher. Plus, you’re supporting local farmers.
- Keep track of where you find the best deals. I often shop at different stores for different things. For example, my local health food store has cheap chia seeds, almond milk, and tempeh. I go to produce stands on the street for cheap bananas, cherry tomatoes, and whatever is on sale that week. The local grocery store is good for cheap meat. And I only buy canned tuna when it’s on sale at CVS.
- If there’s an Aldi’s near you, be sure to check it out! I venture all the way up to Harlem sometimes (to the dismay of my mother) to get my groceries and I can get an avocado for as little as 50 cents! My groceries up there come out much cheaper than $20, usually only $12!
~Stay tuned for a post on a typical day’s meals for me! I have some delicious recipes to share!