Sometimes having a tight grocery budget is just one of those things that most people experience at one point or another. Being a university student, I know a thing or two about being tight for money.

Being a little short of cash however, does not mean you need to sacrifice your health. Although junk foods like pop and donuts are definitely cheaper on the rack, eating healthy on a budget is only a matter of shopping smart. Sometimes we waste hundreds of dollars a years on food that goes bad. Next time you head to the store for your weekly grocery run, try adding some of the following to your list, and sticking to the recommended amounts in each section. That way you’ll get just the amount you need, and with the best ingredients.

How To Eat Healthy For $50 A Week (Or $7 A Day)

Fresh Produce: $20

Shopping in the produce aisle is a must when it comes to maintaining a healthy and organic diet. This is where you can pick up all of your salad and meal materials!

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However, allotting only $20 to picking up produce ensures that you don’t let food go to waste. Only buy what you can eat in a week!

  1. One bag of chopped organic kale  (or spinach)- $5
  2. One head of broccoli (and/or cauliflower!)- $3
  3. One bag of organic apples (or bananas, etc.) -$5
  4. One bunch of organic celery -$3
  5. Two Avocados or Sweet Potatoes, Onions, etc.- $4

Bulk Section $10-12

Being things in bulk is great, because you can get fairly large amounts at once, and it won’t go bad. Stock up on a week (or two) worth of nuts and seeds for some great protein filled snacks.

  1. $3 worth of whole grain oats
  2. $3 worth of raw almonds
  3. $2 of beans
  4. $2 of whole grain quinoa or rice

In the Stock Aisles $6-10

The aisles of the grocery store can be a great place to pick up protein, if you’re committed to a vegan diet. Chickpeas, beans, etc. are all foods that fill you up, and contain protein. They also last for a while, so if you don’t get to them during the week, they’ll be okay.

  1. Two cans of chickpeas – $4
  2. One bag of lentils- $3
  3. One container of oats- $3
  4. One bag of organic flax seed- $3

Non-Dairy Products: $5-7

Visiting the dairy aisle is essential, although you can make a non-dairy substitute if you’re trying to eat vegan. Keep the amount of dairy you buy to a minimum, to ensure that you don’t waste any product.

  1. 1 bag of almond milk- $2-3
  2. 1 container of non-dairy yogurt- $2-3

Frozen Aisles: $3-6

Don’t forget the frozen aisles when you shop; frozen veggies can actually be really good for you, and cheaper then fresh veggies. Frozen fruit and veggies are perfect for your morning smoothies!

  1. One bag of frozen spinach – $2-$3
  2. One bag of frozen berries- $3-4
  3. One bag of frozen broccoli or mixed veggies – $4


Good luck! Happy shopping and happy eating.

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