Amy Stephens
MS, RDN, CSSD, CEDS
Licensed dietitian
specializing in sports nutrition
and eating disorders
Healthy Groceries on a Budget
- By Amy Stephens RDN CSSD CEDS
Eating nutrient-dense foods doesn’t have to be expensive. With a little planning, it’s possible to choose nutritious options without overspending. Below is a list of budget-friendly foods that provide energy to support workouts and everyday activities.
A simple way to get started is to plan out two meals and two snacks you’d like to eat, then build your grocery list around those ideas. This approach keeps shopping focused, helps reduce food waste, and makes it easier to stay within your budget.
Fruits
Fresh, frozen, or canned (in juice, not syrup) are all great options.
- Bananas
- Apples
- Oranges
- Frozen berries
- Frozen mango or pineapple
- Seasonal fruit (usually less expensive)
- Canned peaches or pears
Tip: Frozen fruit is often less expensive and lasts longer.
Vegetables
Choose a mix of fresh and frozen options.
- Carrots
- Onions
- Cabbage
- Broccoli
- Bell peppers
- Spinach or kale
- Frozen mixed vegetables
- Fresh bagged or frozen spinach
- Canned tomatoes
Tip: Frozen vegetables are just as nutritious. Read labels to ensure no additives or preservatives are added.
Whole Grains & Starches
These provide inexpensive energy and fiber.
- Oatmeal (large container)
- Brown rice
- White rice
- Wild rice
- Whole grain pasta
- Quinoa
- Whole grain bread
- Corn or whole wheat tortillas
- White or sweet potatoes
Proteins
Plant proteins
- Dry beans (black beans, pinto beans, lentils)
- Beans (canned or in a carton)
- Chickpeas
- Nuts and nut butters (peanut, almond, cashew, sunflower butter)*
- Tofu
*Check the ingredient list and choose options that include nuts and salt.
Animal proteins
- Eggs
- Canned tuna or salmon
- Whole rotisserie chicken
- Ground turkey
- Chicken breast
- Plain Greek yogurt
Tip: Beans, yogurt and canned fish are some of the lowest-cost high-quality protein foods.
Dairy or Dairy Alternatives
- Milk or milk alternative
- Greek yogurt
- Cottage cheese
- Cheese (block cheese is usually less money than shredded)
- Calcium-fortified plant milk such as soy if preferred (Fairlife)
Healthy Fats
- Olive oil
- Avocado (buy when on sale)
- Nuts (almonds, peanuts, walnuts)
- Seeds (chia or flax)
- Nut butter
Pantry Staples
- Canned tomatoes
- Tomato sauce
- Broth
- Vinegar
- Mustard
- Soy sauce
- Honey or maple syrup
- Spices (garlic powder, cumin, chili powder, cinnamon)
Additional Tips
Buy in bulk when possible:
Rice, oats, beans, and pasta are less expensive in larger quantities.
Use frozen foods:
Frozen vegetables and fruit are a great way to have these options on hand all the time.
Plan meals around seasonal foods:
Build meals based on what proteins or produce are discounted that week.
Cook once, eat twice:
Batch cook grains, soups, chili, or roasted vegetables to save time and money.
If you’re a runner, athlete, or parent of a young athlete looking for personalized fueling guidance, Amy Stephens offers in-person and virtual nutrition counseling.