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HOW TO EAT FOR $20 A WEEK IN CANADA - Emergency Extreme Budget Grocery Haul 2023

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By prioritizing seasonal items, frozen foods and certain cuts of meat and seafood, shopping strategically can help keep sticker shock to a minimum. The key to locating cheap groceries is to create a system for shopping, and that begins before you even grab a cart.

Start by identifying the closest supermarkets to you hello, high gas prices! and cross check the cost of your favorite items online before you shop. Think about what you spend the most on and prioritize finding the best price for those items.

The next step is to follow that quintessential shopping advice: Don't go to the grocery store hungry. You're much more likely to make impulse and unhealthy purchases if you do, so shop after a meal or grab a healthy snack before heading to the store. And remember: The cheapest groceries are not always the most nutritious; consider spending slightly more for foods that are filling and nutrient-dense.

For tips and recommendations for a more economical shopping experience, see below for advice from the experts at the Good Housekeeping Institute Nutrition Lab.

Fruit and vegetables are among the groceries with the largest price jumps lately , but you can still find affordable produce by buying seasonally.

Purchasing when produce is abundant helps lower the cost and will all but assure the best taste and highest levels of nutrition. Seasonal Fruits. Seasonal Vegetables. Another way to save money on produce is to opt for fruit and vegetables that have a longer shelf-life.

For example, to help extend your grocery dollars, choose apples over berries or carrots or celery over leafy greens. Generally, some of the cheapest fruit and vegetables year-round tend to be bananas, apples, oranges, broccoli, cauliflower, carrots and sweet potatoes.

Meat can be the most expensive category for most food budgets, and can account for a large portion of the overall grocery bill. To save money, opt for the ground variety of your favorite protein. Ground beef, chicken or turkey are super versatile, easily frozen and can be used in many different recipes.

Larger cuts of meat will usually cost less per pound, but they may require marinating, braising and slow cooking to bring out the tenderness. If you do prefer to include cheaper cuts of meat, consider including:.

Buying a whole chicken instead of pre-portioned cuts can also save money and the leftovers, including the bones, are great for making chicken soup or bone broth. Consider cutting costs even further by implementing Meatless Monday or meatless dinners a few nights a week.

Swap out meat for healthy plant-based meat alternatives such as tofu, tempeh, beans and legumes, as your protein source. You can reap the health benefits of carrots by enjoying them raw or cooked.

They make an excellent addition to salads and cooked dishes. High amounts of vitamin C are found in green cabbage, in addition to some B vitamins and trace minerals Cabbage and other cruciferous vegetables are unique because of their glucosinolate content.

Glucosinolates are antioxidants that have been studied for their ability to protect against certain types of cancer 38 , Some studies have also found that cabbage consumption may lead to a significant reduction in the risk of heart disease and type 2 diabetes 40 , A versatile vegetable, cabbage is easy to add to your diet.

Compared to other winter squash varieties, butternut squash provides a higher amount of nutrients. There are several different ways to enjoy butternut squash. Brown rice is a fantastic, cheap food that provides fiber, vitamins and minerals.

It consists mostly of carbs , with 3. The health benefits of brown rice include reducing the risk of type 2 diabetes and heart disease, as well as promoting weight control 43 , 47 , 48 , Including brown rice in your diet is simple.

It is quite easy to prepare and can be enjoyed with just about any meal. It contains an impressive amount of nutrients, including B vitamins, iron, manganese, phosphorus, zinc and magnesium Fiber promotes fullness and may help lower cholesterol and blood sugar levels 50 , 51 , 52 , 53 , The combination of fiber, vitamins and minerals in oatmeal may have the potential to reduce the risk of several diseases, including type 2 diabetes, heart disease and obesity 50 , 56 , 57 , In general, oats are enjoyed as a breakfast food.

You can combine them with fruit, milk, yogurt and several other ingredients for a healthy and delicious meal. Canned beans are budget friendly, in addition to being very nutritious. Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium Furthermore, they are an excellent source of plant-based protein.

There are Protein is beneficial for weight maintenance and muscle strength 60 , Consuming beans and other legumes is also associated with a reduced risk of heart disease and diabetes. This is likely due to their ability to lower cholesterol and promote blood sugar control 62 , 63 , Beans can be incorporated into just about any dish.

They are commonly added to soups, salads and burritos. They also contain an impressive amount of protein and fiber, which is why they are so filling and helpful for weight control This may reduce the risk of chronic diseases such as diabetes and cancer Research also suggests that eating lentils is associated with improved blood pressure and cholesterol levels, which is important for preventing heart disease The use of lentils is similar to that of beans, and there are several ways that they can be incorporated into the diet, such as in salads and soups.

Edamame is a healthy food with a fairly low price. Studies show that edamame and other soy-based foods may help lower the risk of heart disease, osteoporosis and certain types of cancer. This is often attributed to their content of isoflavones, which function as antioxidants in the body 70 , 71 , Most often, edamame is prepared as a steamed side dish.

You can increase its flavor by adding seasonings of your choice. Quinoa is a complete source of protein , which means it provides all the essential amino acids your body needs. This sets it apart from other grains, which need to be paired with other foods to be considered complete protein sources.

Also, quinoa contains antioxidants, fiber, B vitamins, vitamin E, iron, manganese, zinc and several other trace minerals, all of which protect your cells from damage that often leads to disease The health-promoting properties of quinoa have been shown to promote brain health and may help prevent the development of heart disease 74 , Quinoa is also a great nutrient-dense grain that is safe for people with celiac disease The use of quinoa in cooking is similar to that of rice.

With only 31 calories per cup 8 grams , you can eat a lot of it without gaining weight Furthermore, popcorn provides some filling fiber and disease-fighting antioxidants, as well as a fair amount of B vitamins and magnesium To make air-popped popcorn, place one-fourth cup of popcorn kernels into a brown paper bag and heat it in the microwave until it stops popping.

Add toppings of your choice, such as olive oil, sea salt or Parmesan cheese. They are full of some important vitamins and minerals, such as vitamin C, vitamin B6, potassium and manganese Additionally, bananas provide a decent amount of fiber, which may benefit digestive health, promote weight loss and protect against diabetes 20 , You can enjoy bananas as a quick snack food.

They also taste great combined with peanut butter or yogurt. They are prized for their vitamin C content. They also provide fiber, antioxidants and lots of other nutrients, including B vitamins, calcium and potassium Consuming oranges and other fruits on a regular basis has been shown to reduce inflammation in the body, thus lowering the risk of several conditions, such as heart disease, diabetes and obesity 80 , It is simple to add oranges to your diet.

Add it to your cheapest groceries list to help you stretch your budget further. Four is perfect for making your own bread, pizza dough, pastries, etc. Sugar is another one of those ingredients essential for baking, but it can also be used in plenty of ways.

A bag of sugar is typically very inexpensive and has a long shelf life, making it an excellent option for those on a tight budget. A loaf of bread provides dozens of servings and can be used for everything from sandwiches and croutons to bread pudding and French toast.

Tortillas are an excellent way to stretch your grocery budget. They can be served as a main entree with many types of meat, used as a wrap for sandwiches, or even made into chips.

Oats are one of the cheapest food additions to any diet. They are also very versatile: you can enjoy oatmeal or porridge for breakfast, add them to baked goods like muffins or cookies, or even use them as a topping for savory dishes like chicken or fish. If you want an inexpensive way to add variety to your cheap grocery list, consider picking up a few tea boxes in different flavors.

From Earl Grey to chamomile, there is a tea flavor for everyone. Tea is not only a great way to relax at the end of the day, but it can also help you stay hydrated and save some money on expensive sodas and coffees.

When buying peanut butter, look for natural brands that contain only peanuts and salt as the main ingredients. Avoid brands that contain added sugar, oils, or other unhealthy additives.

Your taste buds—and your wallet—will thank you. They are an affordable way to enjoy out-of-season produce that can also be used to make great sweets.

Canned tomatoes are one of the best-canned items to buy when broke. They can be used to make homemade tomato soup, chili, pasta sauce, pizza sauce, and salsa. You can even blend canned tomatoes to make sauce rather than buying jarred sauces, saving you more money at many grocery stores.

Fruits and vegetables are the best cheap foods to buy, especially in season and from your local farms. With a little bit of meal planning, you can save some money on your grocery budget without sacrificing nutrition or taste.

When it comes to putting together a cheap grocery list, you want to add apples to it! They are one of the most affordable and cheap groceries when in season.

Fresh apples can be eaten as a fresh fruit snack or added to a fruit salad, while cooked apples make a delicious and budget-friendly dessert like apple crisp. When it comes to eating healthy foods on a tight budget, bananas are one of the best cheap foods to buy. They are packed with nutrients, including potassium, vitamin C, and dietary fiber, and they have a relatively low calorie count.

Oranges are one of the cheapest foods to buy for your grocery list, and you can eat them fresh, juice them, or even use them in recipes.

Broccoli is one of the best picks for fresh vegetables, and I love them with pasta dishes and just as a simple side when roasted in the oven. Spinach is an excellent cheap food that is a source of vitamins and minerals, including iron and calcium.

Here are some meal ideas for incorporating spinach:. Iceberg lettuce is one of the cheapest groceries that you can buy. Lettuce is a great way to get your daily dose of vegetables and is very versatile. You can also use it to make wraps more healthy.

Carrots are versatile root vegetables that can be used in various dishes and have a slightly sweet taste that goes with so many things. They are an excellent source of vitamin c for the kiddos too. Carrots are often used in a stir-fry with peppers, as it helps to retain their nutrients while also giving them a slightly crispy texture.

I like to cut them up small and roast them for an easy side dish. One of the most popular meal ideas for using peppers is stir fry, but you can add them to your pasta sauce or tacos or make stuffed peppers. You can get them in a pack of frozen vegetables to get a little bit of everything for a bunch of different meal ideas, or buy them fresh on their own.

Celery is also one of the most healthy cheap foods to buy — a great option for budget-minded shoppers. This crunchy, low-calorie vegetable contains nutrients like vitamin C, potassium, and fiber. Some of our favorites include sweet potato fries, green beans, and carrots.

Plus, you should grab a stir-fry mix for some variety. You can also save some money by buying frozen fruit instead of fresh fruit. Some brands add sugar or other ingredients to their frozen fruit, so be sure to read the label before you buy. A few items will always be super cheap, no matter when you buy them.

Potatoes fit the bill perfectly for an item to buy when broke and looking for cheaper foods with several meal ideas.

You can do many things with potatoes. One meal idea is a baked potato with whatever you want on top of it, like cheese, broccoli, and chicken. When it comes to stocking your pantry on a budget, proteins are often one of the most expensive items on your grocery list.

Eggs can be used in a variety of dishes or by themselves. They are one of the cheapest foods to buy, especially when compared to other protein sources like meat or tofu. Eggs can be boiled, scrambled, or made into an omelet, and they go well with various other ingredients.

Add an egg to brown rice and vegetables to make a quick and healthy stir fry.

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