Nutrister

A Healthy Grocery List on a Budget

Plan a week of healthy, lower-cost groceries with a categorized shopping list, simple price comparisons, smart frozen and canned picks, and less food waste.

By Nutrister EditorialPublished Updated 6 min readHow we research

Eating well on a tight budget mostly comes down to planning, a good list, and a few habits at the shelf. This guide gives you a ready-to-use grocery list by category, shows you how to compare prices, and explains how to store food so less of it ends up in the trash.

Plan before you shop

The CDC suggests planning a weekly menu and shopping with a list, building meals around ingredients you can use more than once, and cooking soups or casseroles in batches so you can freeze leftovers for later.

Before you write the list, check what you already have. The FDA recommends that, as you write your list, you think about the meals you’ll prepare the following week and check your fridge to see what you already have, then buy only what you need and stick to the list.

A few more planning habits help:

The grocery list

Use this as a template and cross off what you don’t need. It covers each food group so you can build a balanced plate.

Category Items to consider What to look for
Fresh produce Bananas, apples, oranges, carrots, cabbage, onions, potatoes, lettuce, peppers, whatever is in season Buy smaller amounts of foods that spoil quickly
Frozen produce Mixed vegetables, spinach, peas, broccoli, berries Plain, with no added sauces, salt, or sugar
Canned produce Tomatoes, corn, green beans, carrots, peaches, pears Vegetables labeled “no salt added” or “low sodium”; fruit packed in water or 100% juice
Whole grains Rolled oats, brown rice, whole-wheat bread, whole-wheat pasta “Whole grain” or “whole wheat” as the first ingredient
Lower-cost proteins Dried or canned beans, lentils, eggs, canned light tuna, canned salmon, sardines Low-sodium canned beans and fish
Dairy and alternatives Milk, plain yogurt, cheese, or fortified soy milk or soy yogurt Options with no added sugars
Pantry basics Cooking oil, dried herbs and spices, vinegar, low-sodium broth, flour Store brands of basics you use often

Checklist version

  • 3–4 fresh fruits and vegetables, including at least one that’s in season
  • 2–3 bags of plain frozen vegetables or fruit
  • 2–3 cans of no-salt-added vegetables or fruit in water or juice
  • 1–2 whole grains (oats, brown rice, or whole-wheat pasta)
  • 1 bag of dried beans or lentils, or 2–3 cans of low-sodium beans
  • 1 dozen eggs
  • 1–2 cans of fish
  • Milk, yogurt, or a fortified soy alternative
  • Any pantry staples you’re running low on

Frozen and canned produce count

You don’t need to buy everything fresh. The CDC says frozen or canned vegetables and fruits can be just as nutritious as fresh, as long as you choose options without added salt, sugar, or syrup. CDC budget guidance adds that frozen and canned options cost less and last longer, and that resealable frozen packs let you enjoy your favorites even when they aren’t in season.

The NHS gives the same advice: buy fruit and vegetables tinned in natural juice or water, with no added sugar or salt. For frozen foods, the CDC suggests you skip those with added butter or cream sauces.

Lower-cost proteins

Compare prices at the shelf

The price on the package doesn’t tell you much on its own. A USDA tip sheet suggests you compare the price and the number of servings across fresh, canned, and frozen forms of the same food.

  1. Use the unit price when it’s shown. If the shelf tag lists a price per ounce or per pound, compare that number across sizes and brands.
  2. Work out cost per serving. If there’s no unit price, divide the package price by the “servings per container” on the Nutrition Facts label. Our guide on how to read a nutrition label explains where to find it.
  3. Buy food in its simplest form. The same tip sheet notes that pre-cut, pre-washed, and ready-to-eat produce often costs much more than produce bought in its basic form.

Buy in season

Fruits and vegetables that are in season are easy to get, have more flavor, and are usually less expensive, according to USDA. When a favorite isn’t in season, reach for the frozen or canned version.

Try store brands

NIA says store-brand products are often the same as more expensive name-brand ones, and NIDDK notes that you might have to look on shelves that are higher or lower than eye level to find them. Compare the Nutrition Facts and ingredients to confirm you’re getting a similar product.

Buy in bulk carefully

Bulk can save money on foods that keep: if your list includes nuts, beans, or grains, the CDC suggests you consider buying in bulk. The FDA says to be careful when buying in bulk, especially with items that have a limited shelf life. Instead of single portions, NIDDK suggests you buy larger sizes and divide them into smaller portions as needed.

Waste less and store food well

The FDA’s tips to reduce food waste recommend that you:

For leftovers, the USDA Food Safety and Inspection Service says to refrigerate them within 2 hours of cooking, and to throw away perishable food left at room temperature for more than 2 hours (1 hour if the temperature is over 90°F). FSIS also advises that you divide large amounts of food into shallow containers so it cools quickly, and says leftovers can be kept in the refrigerator for 3 to 4 days or frozen for 3 to 4 months.

If you follow a special diet for a health condition, such as diabetes, kidney disease, or a food allergy, check with your doctor or a registered dietitian before making big changes to what you buy. See our medical disclaimer for more.

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