Budget-Friendly Meal Planning
Nutrition and Food Services (08/2020)
www.nutrition.va.gov
Eating healthy on a budget is difficult but prepping for your grocery shopping trip can
make a world of difference!
Budget-Friendly Grocery Game Plan
Fruits
Vegetables
Apples
Bananas
Raisins
Fruit cocktail (without added sugar)
100% Orange Juice
Dark green vegetables: Romain
lettuce, frozen spinach
Frozen broccoli
Red and orange vegetables:
carrots, tomatoes, bell peppers,
sweet potatoes
Starchy vegetables: sweet
potatoes, corn, green peas, green
lima beans
Others: cauliflower, cucumber,
onions, celery
Dairy
Grains
1% or Fat-free milk
Calcium-fortified soy milk
Low fat or fat-free yogurt and
cottage cheese
Reduced fat cheese
Brown rice
Oats, whole grain cereals, grits
Whole grain bread, pasta,
tortillas
Flour to bake
Protein Foods
Others
Eggs
Legumes: pinto beans, black-eyed
peas, lentils, white beans, garbanzo
beans
Canned salmon, tuna
Peanut butter, mixed nuts
Meats, poultry, fish on sale
Reduced-sodium lunchmeat
Vegetables oils: canola oil, corn
oil, cottonseed oil, olive oil,
safflower oil, soybean oil, and
sunflower oil
Seasoning & spices: onion
powder, garlic powder, Italian
seasons, pepper, turmeric,
paprika, lemon juice, curry,
cloves, salt
Mustard, tomato sauce, red-wine
vinegar
Unsweetened teas, sugar-free
beverages
Nutrition and Food Services (08/2020)
www.nutrition.va.gov
Page 2
Thrifty Meal Samples
Meal
Day 1
Day 2
Breakfast
1 cup cooked oatmeal
1Tbsp peanut butter
¼ cup raisins
1 cup low-fat milk
scrambled eggs (2 eggs, 2 Tbsp low-fat
milk, tsp vegetable oil)
2 turkey sausage links
1 slice whole wheat toast with ¼ tsp
tub margarine and 1 tsp jelly
1 cup apple juice
Snacks
½ cup pretzels
1 Tbsp hummus
1 medium banana
1 tsp vegetable oil
2 Tbsp popcorn kernels (3 cups
popped)
1 large orange
Lunch
One 8” flour tortilla
3 oz. tuna (canned in water)
2 Tbsp mayonnaise
5 cucumber sticks
¼ cup low-fat vanilla yogurt
1 cup orange juice
1 cup romaine lettuce
3 oz. salmon (canned)
2 medium slices tomatoes
4 slices cucumber
2 Tbsp vinaigrette dressing
6 whole-grain crackers
1 cup low-fat milk
Dinner
4 oz chicken breast
1/3 cup brown rice pilaf
½ cup corn (frozen)
½ cup green peas (frozen)
1 chocolate chip cookie
5 oz. pork chop
1 medium baked potato
2 Tbsp salsa
½ cup shredded green cabbage
1 Tbsp vinaigrette dressing
1 cup apple juice
Tips for Shopping on a Budget:
• Buy groceries when you are not hungry or in a rush to get home.
•
Stick to the grocery list and stay out of the aisles that don’t contain things on your
list.
•
Find and compare unit prices listed on shelves to get the best price and buy store
brands if cheaper. Purchase some items in bulk or in family packs, which usually
costs less.
•
Choose fresh fruits and vegetables in season, buy canned vegetables with less
sodium and canned fruits without added sugars.
•
Keep in mind refrigerated or freezer foods can last longer and can also be
healthier.
•
Use coupons and look for weekly sales.
