EATING HEALTHY ON A BUDGET

Wouldn't it be nice if food grew on trees and we didn't have to pay for it? just grab and go.

Well, since that is not possible, I want to share with you some tips and my favorite fit budget friendly picks.  

• Lean ground chicken, turkey, beef
• Canned tuna
• Eggs
• Cottage cheese
• Potatoes 
• Brown rice
• Oats
• Romaine lettuce
• Cucumbers,
• Zuchinni
• Broccoli
• Bananas 
• Frozen fruts and vegetables
• Beans, lentils
• Peanuts
• Peanut butter (you can even make your own at home with roasted peanuts, put in blender and patiently wait for it to turn creamy.  no need to add any liquid, they will release their own fat and create that creamy texture)
• Whole grain breads and pastas

That's pretty much what I eat on a regular basis and I recommend you stick with these as well, of course there is room for variety but make this list your staple every time you go food shopping. 

Plan your meals, repeating some of the same during the day will help you save prepping time and also allows you to buy in bulk, saving some money of course. 

Stay away from bars, frozen prepackaged meals, you end up paying more because you are paying for the processing and packaging. 

When it comes to fresh produce, buy in season, they'll be more nutritious, fresh, and of course cheaper.

Take advantage of sales, store brands and coupons.  

Of course you could be eating salmon, almonds, quest bars, and fancy steak but the reality is we want to keep ourselves healthy and fit and save our pennies to enjoy a happy life! 

<3

HEALTHY FOOD SHOPPING LIST

Seriously friends, eating healthy doesn't have to be boring! there's tons of great recipes and meals that we can put together to keep our palate entertained,... but the most important part of this is to change our mindset.... eating healthy is not dieting!

No Matter which program you are following, if you stick to eating from this list, you are bound to get amazing results and if you turn them into habits and part of your new lifestyle....you will keep your results and continue to feel amazing!

VEGETABLES

• kale,cooked or raw
• collared greens, cooked or raw
• spinach,cooked or raw
• brussel sprouts, chopped or 5 medium
• broccoli, chopped
• asparagus, 10 large spears
• beets, 2 medium
• tomatoes,chopped, cherry, or 2 medium
• squash (summer) , sliced
• winter squash (all varieties) , cubed
• string beans
• peppers, sweet, sliced
• carrots, sliced or 10 medium
• cauliflower, chopped
• artichokes ½ large
• eggplant, ½ medium
• okra
• jicama,sliced
• snow peas
• cabbage, chopped
• cucumbers
• celery
• lettuce (NOT  iceberg)
• mushrooms
• radishes
• onions, chopped sprouts

FRUITS

• raspberries
• blueberries
• blackberries
• strawberries
• watermelon, diced
• cantaloupe, diced
• orange, divided into sections or 1 medium
• tangerine, 2 small
• apple, sliced or 1 small
• apricots, 4 small
• grapefruit, divided into sections ½ large
• cherries
• grapes
• kiwifruit, 2 medium
• mango, sliced
• peach,sliced or 1 large
• nectarine, sliced or 1 large
• pear, sliced or 1 large
• pineapple,diced  
• banana ½ large
• papaya, diced
• figs, 2 small
• honeydew melon, diced

LEAN PROTEIN

• sardines (fresh or canned in water), 7 medium

• boneless, skinless chicken or turkey breast, cooked diced
• lean ground chicken or turkey,cooked
• fish, fresh water(catfish, tilapia,trout), cooked, flaked
• fish, cold water,wild caught (cod, salmon, halibut, tuna), cooked, flaked
• game: buffalo (bison, ostrich, venison) cooked, flaked
• game:lean ground,cooked, diced
• eggs, 2 large
• greek yogurt, plain, 1%
• yogurt, plain 2%
• shellfish (shrimp, crab, lobster), cooked
• clams, canned, diced
• red meat, extra-lean, cooked, diced
• lean ground meat, cooked
• shakeology, 1 scoop
• tempeh
• tofu, firm
• pork tenderloin, diced, cooked
• tuna, canned light in water, drained
• turkey slices, low-sodium, fat-free, 6 slices
• ham slices, low-sodium, fat-free, 6 slices
• ricotta cheese, light
• cottage cheese, 2%
• protein powder (whey, hemp, rice,pea),  1 ½ scoops (approx. 42 g depending on variety)
• veggie burger, 1 medium patty
• turkey bacon (reduced fat), 4 slices

COMPLEX CARBOHYDRATES   

• sweet potato
• yams
• quinoa, cooked
• beans (kidney, black, garbanzo, white, lima, etc.), cooked, drained
• lentils, cooked, drained
• edamame, shelled
• peas
• refried beans, nonfat
• brown rice, cooked
• white rice, cooked
• potato, mashed or ½ medium
• corn on the cob, 1 ear
• amaranth, cooked
• millet, cooked
• buckwheat, cooked
• barley, cooked
• bulgur, cooked
• oatmeal, steel-cut, cooked
• oatmeal, rolled, cooked
• pasta, whole-, cooked
• couscous, whole wheat, cooked
• crackers, whole-grain, 8 small crackers
• cereal, whole-grain, low sugar
• bread, whole-grain, 1 slice
• pita bread, whole wheat, 1 small
• waffles,whole-grain, 1 waffle
• pancakes, whole-grain,1 small
• english muffin, whole-grain ½ muffin
• bagel, whole-grain, ½ small
• tortilla, whole wheat, 1 small
• tortilla, corn, 2 small

HEALTHY FATS

• avocado, mashed or ¼ medium
• 12 almonds, whole, raw
• 8 cashews, whole, raw
• 14 peanuts, whole, raw
• 20 pistachios, whole, raw
• 10 pecan halves, raw
• 8 walnut halves, raw
• hummus
• coconut milk, canned
• feta cheese, crumbled
• goat cheese, crumbled
• mozzarella (low-moisture), shredded
• cheddar, shredded
• provolone, shredded
• Monterrey jack, shredded
• parmesan, shredded

• pumpkin seeds, raw
• sunflower seeds, raw
• sesame seeds, raw
• flaxseed, ground
• olives, 10 medium
• peanuts
• coconut, unsweetened, shredded

Trader Joe's shopping list!

 So many of my friends and followers ask me all the time what to buy, what I eat, where I get it from, what's the best option.....I have decided to write the list of MUST HAVES which I get from TRADER JOE'S.  There are many of these awesome stores around the country.  I love shopping there because they offer very few commercial brands, actually everything pretty much is their own brand, so they keep prices low without us customers having to pay the "brand fee" for the bigger names.   They do carry lots of exclusive treats that you will enjoy for sure but for the most part,  STICK TO THE BASICS!

 

Here it goes, and as I type, I'm walking through the Millburn, New Jersey location in my head, so

if this is the one you visit, I'm giving you the road map.  hehehe 

• Coconut oil and coconut oil spray
• Olive oil
• Balsamic Vinegar
• Sriracha
• Rolled Oats
• Flax seed and chia seeds
• Coffee
• Green Tea
• Herbal Teas
• Whole Grain Pasta
• Marinara Sauce
• Quinoa (I love the red, I buy both kids and mix them up)
• Organic canned beans for emergencies
• Lentils
• Natural Unsalted Peanut Butter crunchy and creamy
• Almond butter (a little more pricey than PB so your choice)
• Agave
• Himalayan Salt
• Sea salt
• Black Pepper
• seasonings: cinnamon, garlic, lemon garlic, smoked paprika, cumin, turmeric, oregano, basil, chili peppers. (very affordable and good quality)
• Multigrain Pancake Mix (hubby makes killer waffles without eggs, I'll share recipe later one day, I promise)
• Organic Turkey Slices
• Low fat cheeses
• Organic Tofu
• Tempeh
• Hummus (or make your own at home)
• Vegetables and Fruits  (all of them if you want, the more the better, and always try different ones) They offer Organic and regular so you decide
• Almond milk (pink box because its unsweetened, unflavored and no carrageenan)
• Greek Yogurt
• Chicken and Turkey
• Salsa
• Rice Cakes
• Walnuts and Almonds
• Cliff Bars
• Ezekiel Bread (Orange bag)
• Whole grain Tortillas
• Dark Chocolate  :)  yes dark chocolate

I think that's it, but if you have questions or suggestions, maybe I missed something, let me know, I'll add it here of course!

Most of it pictured here, they also carry little boys of all ages.  I was lucky to find this cute one on sale! :)

Check out their page for locations, new products, the monthly Flyer is a fun read, recipes and what not!  Maybe even to suggest new locations if there isn't one near you! ;)  Healthy eating is not only possible with Trader Joe products of course so use this list to go to any other grocery store and get your essentials.  Stay away from those corner items on sale but that will only clog your family's arteries.  Stock up on fruits and more fruits and vegetables and make them available for the little ones.  They don't need to eat cookies and ice cream every day.  Those are treats, not food groups!

http://www.traderjoes.com

Hope this helps you! Feel free to leave a note!   Happy healthy eating shopping!

Fill out my online form.

Online contact and registration forms from Wufoo.