Stepping into the grocery store can sometimes feel like navigating a financial minefield, especially when you’re on a budget. And rising inflation certainly hasn’t made things easier on Canadians working to make ends meet.

But fear not! With a bit of strategy and some smart choices, you can stretch your dollars while still filling your cart with delicious and nutritious goodies.

Let’s go through the top things to buy from the grocery store when you’re on a budget.

1. Frozen Vegetables

Frozen vegetables are fantastic for budget-friendly shopping. Frozen vegetables are often more affordable than fresh ones, especially when certain fresh produce is out of season or expensive due to transportation costs.

They have a longer shelf life compared to fresh ones. This can reduce waste and allow you to buy in bulk when they are on sale.

Frozen vegetables come in a wide range of options, so you can still enjoy a diverse diet even if fresh produce is limited or expensive.

Since frozen vegetables are already prepared, you don’t have to spend as much time washing, peeling, and chopping, which can be beneficial if you’re short on time or energy after grocery shopping.

2. Beans and Lentils

Beans and lentils are among the most affordable sources of protein, so you should definitely add them to your shopping list. They are rich in lots of different important vitamins and nutrients, which makes them a helpful addition to your diet.

Beans and lentils can be used in many amazing dishes, including soups, stews, salads, curries, and more. This versatility allows you to create flavorful meals without breaking the bank. They can also be used as a cost-effective and nutritious substitute for meat in many dishes, helping to stretch your food budget further.

To save even more money, you might want to get into the extreme couponing game.

3. Eggs

Eggs are often one of the most affordable sources of high-quality protein available at grocery stores in Canada, especially when compared to other protein-rich foods like meat or fish.

They can be scrambled, boiled, poached, fried, baked, or used as an ingredient in recipes like omelets, quiches, casseroles, and baked goods.

Eggs are a complete source of protein, which means they provide all the important amino acids our bodies need. This makes them an excellent choice for supporting muscle growth, repair, and overall health.

4. Whole Grains

Whole grains including brown rice, oats, and quinoa are another excellent option when you’re looking for creative ways to save money.

Many whole grains are available in bulk, which can further reduce their cost per serving. Buying in bulk is a budget-friendly option, especially if you have space to store larger quantities.

They are usually easy to cook and require minimal preparation. For example, brown rice and quinoa can be cooked easily in your rice cooker or on the stove, while oats can be quickly prepared as oatmeal.

5. Chicken Thighs

Chicken thighs are often cheaper than other cuts of chicken, such as breasts or wings. They provide good value for money in terms of protein content and flavor.

They generally tend to have a higher fat content compared to chicken breasts, which makes them juicier and more flavorful when cooked. They are less likely to dry out during cooking, resulting in tender and tasty meals.

Chicken thighs freeze well, so you can buy them in large quantities when they are on sale and store them for later use. This can help you save money by taking advantage of discounts or promotions.

6. Tuna

Canned tuna is generally inexpensive compared to fresh seafood or other protein sources like meat or poultry, making it a budget-friendly choice.

It has a long shelf life, allowing you to stock up when it’s on sale without worrying about it spoiling quickly. This can help you save money by buying in larger quantities.

Canned tuna is convenient to use since it’s already cooked and ready to eat. It’s a quick and easy option for meals and snacks, especially when you’re short on time or energy.

7. Peanut Butter

The combination of protein, healthy fats, and fiber in peanut butter helps keep you feeling full and satisfied after eating, reducing the need for additional expensive snacks or meals.

It’s a calorie-dense food that provides a quick and convenient source of energy. Peanut butter is especially helpful for people with busy lifestyles or those needing an energy boost before or after workouts.

Peanut butter can be used as a cost-effective substitute for other spreads or ingredients in recipes. For example, it can replace more expensive nut butters or oils in baking and cooking, helping to stretch your budget further.

8. Spices and Herbs

Spices and herbs add depth, complexity, and flavor to dishes without adding extra calories or cost. They can transform simple, budget-friendly ingredients into delicious and satisfying meals.

Investing in a variety of spices and herbs allows you to create your own seasoning blends at home, reducing the need to purchase more expensive seasoning mixes.

9. Bananas

Bananas are naturally sweet and appealing to children, making them a healthy and budget-friendly snack option for families. They can be a convenient on-the-go snack for busy parents and kids alike.

The fiber and resistant starch found in bananas can promote healthy digestion and bowel regularity. They can alleviate constipation and support overall gut health.

10. Pasta

Dried pasta has a lengthy shelf life and can be stored for months or even years if kept in a cool, dry place. This allows you to stock up on pasta when it’s on sale without worrying about it spoiling quickly.

Pasta is quick and easy to cook, making it a super-easy option for busy days. Most pasta varieties can be boiled in water in about 8-12 minutes, making them suitable for weeknight dinners.

It allows for easy portion control since you can measure out the desired amount before cooking. This can help prevent food waste and ensure you’re not overeating, which is both budget-friendly and healthy.

Things to Buy From the Grocery Store: Now You Know

Now you know the top things to buy from the grocery store, you’ll be able to save money in no time.

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