When it comes to eating healthy you do NOT have to break your budget. I have managed to budget my grocery bill to make sure that I have enough food to keep me on track with my health and fitness goals.

Each month I will try to vary my menu so I am not eating the same things over and over again.  You have to find affordable ways to stay creative BUT also keep you from going outside of the foods that will keep me on track with my health goals.

For my meal prep, I typically pick one day and set aside a few hours to cook as much food as I can in the time that I have.  I live a busy lifestyle.  Any chance I have to cook food I will! The plus side to this is that you can freeze anything that you cook and it will last you for weeks!

One thing that I like to do is do a quick browse of the local grocery stores weekly ads.  I do not classify myself as an extreme couponer.  But, I do consider myself an opportunist to take advantage of any deal that I am able find.  Wal-Mart AND Target have a policy to match the price of any competitors within 90 miles (click on HERE or HERE to read their policy).  This is good because this allows you to price match fruit, meats, veggies, and other foods.  THERE IS ALWAYS A SALE ON THESE ITEMS! You just have to look! Seriously, I do not spend hours doing this.  It really takes me about 15-30 minutes. I will make a grocery list and skim through the local ads to see which items on my list are on sale.  I will always book mark the ad on my phone or print it off to take with me to the store.  Like I said, It takes some planning and very little time.

I will always look at local grocery stores or markets to see what deals that they are having. In Norther Missouri there are stores such as Prenger, Shop-Ko, Country Mart, Safeway, Dahl’s, Fareway Supermarket, Schnucks, Shop-N-Save, Hy-Vee, and many others.  These are the main stores that I look at (in Columbia, Missouri there is also Patricia’s, Moser’s, Gerbes, and a few others).

Here is quick example of that my daily menu will look like: (***NOTE this menu varies! This is just an in general example of what I would eat.  I do not usually eat all of the same things each day. This was something I created to help give you an idea of how I make my grocery list)

Breakfast:

• protein pancakes (Recipe can be found HERE) or some other source of protein (eggs, meat, etc)
• Oatmeal
• Berries (such as blueberries, blackberries, strawberries, etc.)

Snack

• Protein bar or protein shake (or another source of protein)
• Rice cake
• Peanut butter

Lunch

• Chicken (or turkey)
• steamed veggies (or salad)
• rice or sweet potato (or whole wheat bread, whole wheat tortilla/pita, or small serving or whole wheat pasta)

Snack

• Protein bar or protein shake (or another source of protein)
• berries/small fruit (another small source of carbs)

Dinner

• Chicken (or turkey) (or another source of protein)
• steamed veggies (or salad)
• rice or sweet potato (or whole wheat bread, whole wheat tortilla/pita, or small serving or whole wheat pasta)

After I create my menu I will then create my shopping list. So here is an example of my shopping list for the month of March:

• Three packs of raw chicken breast
• Two packs of lean turkey patties
• Two packs of lean turkey tenderloin
• Old fashion oats
• Green spinach leaves (salad)
• Uncle Ben’s brown rice
• Quaker Rice Cakes
• Natural Peanut Butter
• Blueberries and/or Strawberries
• Whole wheat bread
• Green Giant frozen vegetables
• Egg whites
• Sweet potatoes

Total Cost of the above grocery list = ABOUT $100.00… Here is how I did that…

Here is a breakdown of the prices associated with my shopping list:

• Price matched chicken breast: $0.99/lb = Total price = $15.00 (15 lbs of chicken)
• 

• Berries = $0.99 a canister = Total Price = $2.00
• Turkey Patties and tenderloin = $3.00 a package = Total Price = $12.00
  • *** NOTE: When I find a GOOD sale on items like turkey I will purchase more than I need and freeze them! These kind of things are not on sale often.  I did purchase a deep freezer and stock up on things like turkey when I get them on sale!! You can also find them on sale at Sam’s club and Costco.  I have found some great deals there on meat.
• Old Fashion Oats = $2.48 = Total Cost = $2.48
  • ***Note I do not find these on sale often.  But, a whole tub will last me LONGER than a month.  I eat 1/3 cup to 1/2 cup of oats with breakfast so I do not use a lot of it.

 

 

• Vegetables = These prices will vary depending on the season. I also try to use the local farmers market which also cuts back TREMENDOUSLY on my fresh produce bill.  I can get a huge bag of lettuce for a few dollars.  But typically I can get a back for $1.50-$2.00.  Total Cost = $1.50
  • Some items I will get once a week or when I run out. Fresh items do not last the full month so those are things I will still budget for but will not get them all at once.

• Uncle Ben’s Rice = $1.98 = Total Cost = $1.98
  • This box will last me a LONG time.  I will make a nice size pot of rice and it will last me for a week or so.  It just depends on how much I decide to have with my meals. These you can also find on sale but it is not very often.  So, if you do find it on sale grab a few boxes!

• Frozen Vegetables vs Fresh Vegetables = Total Cost = $16.00 (enough for a few weeks worth of meals)
  • I typically will get frozen veggies.  They last longer, can be cheaper (depending on the time of year), and take less time when doing meal prep. I will just open up a pack of frozen veggies and separate 1 cup to 1 1/2 cup of veggies into my Tupperware with my meal.
  • Some sales I will take advantage of. Like with meat, sometimes there is a GOOD deal on veggies and I will get enough for the month.  Typically you can can the small box of steamers for about $1.00 a box/bag.  That is when I usually stock up.  If not, I will get the bigger bags (which can also be a good deal) and those will separate out to be about two-three meals per bag.

 

 

Extra Information:

If I see other items that I like and are on sale I will get them.  This is usually more of an impulse if this is fruit and veggies.  I do not stock up and hoard products.  Like I said, I will get enough to last me the month or possibly the next month.

The things that I will usually buy several units of (when I find them on sale) are things like rice cakes, rice, ingredients to make future recipes for meals (like chili or casserole), oatmeal, protein bars, and meat.

Peanut Butter is another great item you can also sometimes find on sale.  I find it best when it is on sale for $2.50 each (or typically 2 for $5).  I will usually stock up on peanut butter (purchasing 4 jars) when I do find it on sale.

 

 

Like I said, it is very do-able to keep your budget to a minimum when trying to do your monthly shopping.  Yes it may take you a second to sit down and actually plan things out BUT it will save you money in the end.  I will go to the store when I need more fresh produce.  Other than that, I will try not to go because of the temptation to impulse shop. If I find a recipe that I want to cook, I will again create my list and try to price match to help save me money.

Last year I sat down and calculated how much money I saved via price matching…I saved OVER $400 by just planning out my meals and matching prices.  Every cent that you save adds up! What would you do with an extra $400 in your pocket?

Here is another good thing to invest in…a good set of Tupperware!

When I cook all of my food the next key step is separating out the correct portions.

I will use two different methods: Tupperware and zip lock baggies (those are easier to travel with. They take up less space in my cooker and I can just throw them away rather than having to hold on to them while traveling).

 

Depending on your dietary needs you will need to determine how much you should portion out into your containers.  It is typically 4-6 oz of protein, one serving of carbs, and one-two servings of vegetables.  You have to determine how much you need to eat to help you reach your fitness goals.  The key is to make sure that you are eating enough to keep you feeling satisfied and refueled to get you through your day (and your workouts).

Accomplishing this can take sort of planning. Do not over think this, set some time and slowly work on it.   If you sit down and take a few minutes this will come more natural and will still save you some money and allow you to stay on track with your healthy eating and your fitness goals.

If you have any questions please feel free to ask! I would love to help guide you in any way. For those who need more guidance I also offer distance/online training. Feel free to email me for more details: [email protected]