Budget-Friendly High-Protein, High-Fiber Grocery List Under $90
Who said you can’t buy a full week's worth of groceries for under $100? How about $90!
As a recently graduated college student living off of a strict budget, grocery shopping is no easy task- especially if you are trying to eat healthy and enjoy your meals.
One thing that has completely changed the way I grocery shop is learning to prioritize fiber-rich, affordable foods. This means including more beans, vegetables, oats, and other plant-based staples in my grocery cart. Not only are these foods incredibly affordable, but they also help make meals more satisfying.
I’ve also found that purchasing one main meat, poultry, or fish source for the week can significantly cut down on grocery costs. I don’t need a new meat source for every meal! Instead, I rely on affordable protein sources like black beans, Greek yogurt, eggs, cottage cheese, and chickpeas to round out my meals.
Some of these items, such as chia seeds, quinoa, and oats, do not need to be purchased each week. Those foods act as a framework for my next grocery order. For example, one week I will purchase chia seeds, and the next week, I will pick up flax seeds. Moreover, if I still have quinoa, I can purchase rice. These tips really help save all the while stocking up the pantry.
I can do one grocery pickup on Sunday and have everything I need to meal prep and plan for the week ahead. Meal prepping lunch is one of the best uses of my Sunday!
Grocery List (including prices)
Dairy
Plain Greek Yogurt: $7.69
Milk: $3.08
Eggs: $2.66
Feta: $4.02
Nuts and Seeds
Chia Seeds: $10.74
Pistachios: $3.97
Fruit
Frozen Dark Sweet Cherries: $3.82
Frozen Peaches: $2.86
Avocado (2): $1.46
Vegetables
Frozen Spinach: $1.26
Frozen Green Beans: $2.98
Frozen Broccoli: $1.97
Sweet Potatoes: $3.61
Red Onion: $1.01
Cucumber:$2.08
Black Beans: $1.84
Fish, Meat, and Poultry
1 lb Fresh Salmon: $12.14
Other
Quick Oats: $2.66
Carb Balance Tortilla: $3.72
Quinoa: $3.44
Chickpeas (2 cans): $2.72
Lemon Juice: $1.94
Frozen Meal: $3.42
Haagen Daas Bars: $3.87
Meal Inspiration:
Okay, we have the grocery list, so what do I do now?! Here are some ideas to make the grocery list come to life.
Breakfast Options:
Egg and Black Bean Scramble Tacos
Breakfast Dark Cherry Chia Seed Smoothie
Greek Yogurt Bowl with Frozen Fruit
Chia Seed Pudding
Eggs and Avocado
Lunch Options:
Jennifer Aniston’s Quinoa Salad: ft. Quinoa, Red Onion, Chickpeas, Cucumber. Feta, and Pistachios
Egg and Avocado Tacos
Peaches and Cream Chia Seed Smoothie
Dinner Options:
Fully Prepared Frozen Meal
Salmon with Sweet Potato and Vegetable of Choice
Black Beans, Sweet Potato, Brocolli and Quinoa Bowl
Egg Scramble
Dessert Options:
Peaches and Cream Ice Cream
Haagen Daaz Bars
I hope this grocery list inspired you as you plan your own meals for the week ahead! With a little planning and creativity, you can maximize what’s in your cart while minimizing what comes out of your wallet. My goal is that this list gave you a few new ideas for affordable, nutritious meals in addition to showing you that eating well on a budget is absolutely possible!
