Grocery: A healthy way to buy


Hello guys, welcome back! 

Today I'm going to share with you some tips on how to make a healthy grocery shopping in a budget. Sometimes is difficult live a healthy lifestyle, lets be honest, the food that are healthy are the most expensive. But here, I'm going to share with you what my husband and I do to make our grocery shopping without spend all the paycheck (to exagerate). So here goes my tips:

1. Prepare your weekly eating plan 

First of all, is very convinience to make a weekly eating plan, no matter if you do meal prep or cook every day.  That way you have an idea of what to put in the list. For example I want to increase my protein intake so I focused on add in my list meals that the percentage of protein are high like Steak with brocoli or asparagus.

2. Make a budget range

Before write the list you have to establish a budget range, so you can be conscious of what to include. This is going to depend on how much you recieve. Can be $50-100, $100-150, $130-150, $150-170 or even less than $50. In my case, we make grocery shopping 2 times per month, because we separate the list in two to include house cleaning products and personal stuff. The first one is more food and we spent like $150-170 and in the second one we spent like $50-100. 

3. Always make a list

Don't go to the store without a list because you will end buying all kind of stuff that you didn't need it. Also, use your calculator to sum the prices of the products that you choose and see how are you doing. What do you have to add to the list? I divide mine in different sections. This sections are Meats, Vegetables, Fruits, Dairy, Grains and seeds, condiments and snacks. In the meats I added all protein sources like chicken, turkey, fish, red meats, jam and among others. Next vegetables and fruits, this one are going to work as a sides food and snacks so make sure that you choose the best and season ones.  In the dairy products we find the milk, eggs, cheese, yogurt, butter, among others. The grain and seed section include the almonds, bread, rice, beans, pasta, and among others. Finally in the snack section I include the protein bars, cookies, jelly, almond and peanut butter, protein powder, and other things that I found on the store. I think that this is the only section which may vary but not for much. 

4. Family Size packages

Buy products that come with more than one or choose family size like the chicken breast package that comes with like 5 to  pieces of chicken breast or some other meat or product. Is the best way to make it last until your next grocery shop.

5. Look for specials


Look for specials on internet if the store have a page or in a shopper. If you can't look for specials and coupons before go to store make sure that you look it at the store, they always have coupons and shoppers everywhere. Even if is a 0.50 cents discounts its something! Trust me! 

6. Less calories and more protein

Look for products that have low calories and high protein but at the same time good price. It's a little difficult, but there are this kind of products.

After those tips, now we can go to the list and what to put in it. When its come to healthy lifestyle the people think that is only chicken and plants, they are wrong! A healthy lifestyle include all kind of treats. The key is to moderate the amount or portion you eat. So, you can add to the list some treats like a pizza (homemade) or ice cream (yummy). 

Meats:

My first choice is white meats like chicken and turkey but I always buy red meats. In the  seafood section, I choose salmon (when is in special or the budget let me), shrimps, tuna and tilapia.

Vegetables:

Season veggies but never missing the onions, potatoes, sweet potatoes, sweet peppers, lettuce, spinach, asparagus, brocoli and avocado sometimes.

Fruits:

Season fruits but never missing my bananas ♡ and  gala apples. 

Dairy:


Obviously milk, lately I'm buying vanilla almond milk for my smoothies and oatmeal. About the cheese I just buy the motzarella string cheese (with low sodium and fat) and the grated cheese with less calories. The yogurt never miss as same with the ice cream ♡. The eggs, we always buy it organic and cage free. 

Grain and seeds:


Brown rice and whole-grain breads that contain at least 3 to 4 grams of fiber and have fewer than 100 calories per slice (like the english muffins of 100 cal). With the rice comes the beans, so we buy the canned ones (Goya). Obviously pasta, I buy whole grain, veggie and normal pasta. The oatmeal can't miss. We buyed pancakes (hubby's favorite breakfast) and  cereal (Cocoa Pebbles sometimes, but mostly Honey Brunches of Oats with almonds). Also, we buy almonds, flaxseed, quinoa and chia seeds. 

Condiments and oils:

Salt, pepper, red pepper, cayenne pepper, virgin oil, sazon, adobo, soy sauce, sesame oil, cocunut oil

Snacks:


When it comes to snaks we tried to buy the family size because we snack a lot. Here comes the cookies, we buy the golden oats from belvita. My husband buy the Nutrigrain bars of strawberry and I buy the Town House sea salt pita. Lately I'm buying the sugar free jello with just 5 calories (I'm a little obsessed with them). The protein powder that we buy is the fortress in vainilla flavor. Almond butter for me and peanut butter to my husband.


Here are some ideas to make your grocery list:
http://www.grocerylists.org/wp-content/uploads/2013/01/grocerylistsDOTorg_Deluxe_v3_3.pdf

A Daily Dose of Del Signore: Eat Clean on a Budget Menu and Shopping List. Might need to sub some of the main dishes with something else, but a good start!Excuses Busted: eating Healthy on a Budget | Little Flecks of Gold

Free Printable Grocery List and Meal Planner {back to reality after vacation}Free Printable Grocery List! Good organization for walking through store


**I don't have the copyright of the images. 

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