Hey! I hope you're having a wonderful day!
I know sometimes going grocery shopping can get out of your budget but I can help you out with these easy and amazing tricks!
Seasonal Produce: As a dietitian I will always rule for a consumption of fruits and veggies! Choosing the produce in season can allow you to consume them without breaking the bank! They are fresh and usually at a more affordable price. Here's a quick list of the produce per season.
Spring: Apples, apricots, asparagus, avocados, bananas, broccoli, cabbage, carrots, celery, collard greens, garlic, kale, kiwifruit, lemons, lettuce, limes, mushrooms, onions, peas, pineapples, radishes, rhubarb, spinach, strawberries, swiss chard, turnips
Summer: Apples, apricots, avocados, bananas, beets, bell peppers, blackberries, blueberries, cantaloupe, carrots, celery, cherries, corn, cucumbers, eggplant, garlic, green beans, honeydew melon, lemons, lima beans, limes, mangos, okra, peaches, plums, raspberries, strawberries, summer squash, tomatillos, tomatoes, watermelon, zucchini
Fall: Apples, bananas, beets, bell peppers, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cranberries, garlic, ginger, grapes, green beans, kale, kiwifruit, lemons, lettuce, limes, mangos, mushrooms, onions, parsnips, pears, peas, pineapples, potatoes, pumpkin, radishes, raspberries, rutabagas, spinach, sweet potatoes/yams, swiss chard, turnips, winter squash
Winter: Apples, avocados, bananas, beets, brussels sprouts, cabbage, carrots, celery, collard greens, grapefruit, kale, kiwifruit, leeks, lemons, limes, onions, oranges, parsnips, pears, pineapples, potatoes, pumpkin, rutabagas, sweet potatoes/yams, swiss chard, turnips, winter squash
2. Frozen Fruits, Veggies & Other: I know you've probably heard that if you buy frozen fruits and veggies you will probably not get all the vitamins from them. This is partially true. When fruits and veggies are in the freezer for 6+ months they can lose their nutrient content. The longer they stay in the freezer, the more nutrients they will tend to lose. However, I'm pretty sure you will finish the bags before that. I have found that buying the frozen fruits and veggies at Costco helps me save up a lot, especially with berries. Berries tend to be fruits that are pricier when they're fresh and if you want to have them handy all year-round, this might be your best chance. Turkey or chicken burgers can be a great option for a quick and easy way to include protein in your meals. You will probably find several brands at the grocery store but tends to be a little bit more expensive. If you're not into a specific burger brand, your best bet is Costco.
3. Bulk Products: You might be wondering this point, especially if you live by yourself. I usually buy certain products at Costco (or Sams depending on your membership) because they tend to be pricier at the grocery store and at these clubhouses you can get more volume. My Costco essentials are:
Chicken breasts: I usually eat chicken during the week and what I like is that this product has 6 pouches with 2 chicken breasts in each one. This way it's easier for you to defrost them and use the right portion. You don't need to separate the chicken breasts after you purchased them.
Salmon: I know this protein tends to be pricey at the grocery store. I've talked about the different types of salmon a few times on my IG stories and my conclusion is that either farm-raised or wild-caught provide you with omega-3 fatty acids, with the only difference that farm-raised has a higher saturated fat content. If you truly want to consume wild-caught salmon at a reasonable price, you should get it at Costco. The fillet is quite large but if you don't eat or cook it all at once, you can still freeze the rest.
Avocados: at times avocados can vary in price and if you're an avocado lover like me, you'll find these 5 avocados at an amazing price. They tend to be green, so they will last longer.
Almond milk: you save up a few $$ when you buy them at Costco than at the grocery store. You get more volume for a lower price. One down side is that you need fridge space because you get three half gallon containers.
Nuts: these provide mono and polyunsaturated fatty acids which is beneficial for our health. But I have to admit that sometimes these can be pricier... Buying them at Costco you get a lower price and a bigger volume than at any other grocery store. I hear a loooot of people commenting on how expensive it is to buy nutrient dense foods but this is such a great way to include them in your groceries and not break the bank.
Cooking oil: I like avocado oil over other cooking oils. Not only because I know I can get mono and polyunsaturated fatty acids but because it has a higher smoke point (P.S: if you're interested in learning more about it I have an excellent video to explain this, watch it on this link). I know avocado oil is not the most affordable kind of oil out there but getting it at Costco can allow you to have a bigger volume for a lower price. They offer two pack spray bottles (bigger than the ones at the grocery store) and I promise that I have been using the first bottle from the pack for more than a month! If you don't like the oil in spray version they do offer a huge oil bottle.
Pancake mix: Due to the fact that I usually make pancakes for breakfast, it's waaay more convenient to buy it at Costco because you pay less for more flour. Regardless if you purchase the brand I like, you will still get any flour for a reasonable price at Costco.
4. Sales at your Local Grocery Store: Sometimes we tend to throw the grocery store sales but they can be helpful by informing you which fruits, veggies or meats are on sale. One thing that you should consider, especially with meats on sale is the expiration date because they're usually on sale due to the fact that they will expire soon. If the expiration date is too close, I would rather pass the sale.
I hope all of these tips are useful to you and keep you within your budget! Let me know if you have more questions!
Reference:
Seasonal fruits and veggies: https://snaped.fns.usda.gov/seasonal-produce-guide
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