Healthy Menu Planning and Shopping Within a Budget

Planning your shopping for healthy food choices is key to a healthy food budget.

Planning your menus for the week is essential.

Going to the fast food drive–thru should not be an option. It is unhealthy, expensive and full of empty sugary calories. If you are not aware of this then you MUST watch Morgan Spurlock’s 2004 documentary Supersize Me!

For one month Morgan Spurlock ate only what was available under the golden arches. During those thirty days he gained 25 pounds and his good health deteriorated drastically. Rent the movie and see for yourself.



Make a list

Check the weekly sales flyers. Use store and manufacturers’ coupon only for the things you normally buy or if it is a really good deal on something that you want to try. Shopping can be easier on the budget if you plan your meals around what is on sale that week.

Inventory the freezer, fridge and pantry and make a list of must-haves for preparing the meals you have planned for the week. Fresh is best and usually cheapest. Frozen would be the next choice.

Canned is ok to have on hand in case you’ve forgotten something. If you have a last minute change of plans (unexpected company maybe) you will have something to stretch a meal.

The biggest problem with canned vegetables is the amount of sodium that is usually added. Look for cans marked low sodium. Canned fruits are often packed in heavy syrup. Look for the fruits packed in juice with no sugar added. Fresh is best.

(Another thing to be concerned about is cans lined with bisphenol A. We’ll discuss this later.)

Most major food chains now carry canned organic fruits and vegetables. Store brands are usually cheaper than brand names and just as high in quality.

So, you have planned your healthy menus and made your list and now you’re ready to shop…

Wait! Have you eaten? NEVER go grocery shopping hungry! That can be a real budget buster!

Go alone if you can. Stick to your list. Don’t get tempted by flashy displays. Stay the course. Get in, get out.

Shop the outer perimeter of the store. That is usually where the healthier choices will be found in most grocery stores. The packaged processed foods and junk foods are in the inner aisles.

If your family is big on snacks be sure to pick healthy snacks. Whole grain breads and crackers, cheeses, natural peanut butter and fresh fruits are best. Avoid sodas like the plague, especially diet drinks!

On the one hand you have high sugar content, on the other you have dangerous artificial sweeteners. Some have been shown to cause cancer and others, such as aspartame can cause a host of other problems. Click here to review Sugars vs Sweeteners.

There are other things to consider when planning a healthy menu.

If we find our favorite meats on sale like boneless sirloin or boneless chuck—we buy a larger quantity and have the butcher grind it. He does it for free. We only do this, of course, if it is cheaper than buying the meat already ground.

We then repackage the ground meat into meal size portions in zippered freezer bags. We store the packages flat in the freezer. Squeeze out any excess air. They stack easily in the freezer and will keep for up to six months.

Do the same with other things you buy on sale whether poultry, fish, veal, etc. Repackage in meal sized portions. Freeze and thaw as needed for meals.

It’s a great way to stretch your food dollar.

Don’t forget to label and date each package. You don’t want to have mystery meat a few weeks down the road unless, of course, you like mysteries.

A one quart zipper bag will easily hold a pound of ground meat. It will thaw quickly, too, when stored flat.

We are a family of three so I repackage ground beef in one pound packages or smaller. One pound of ground beef will feed a family of six when used in a casserole with lots of veggies and rice or pasta. You’ll have a complete meal in one dish that is easy, nutritious, quick and tasty!

Of course, keep in mind that not all meals must have some kind of “meat” for protein. Meat may be the most complete source for the eight amino acids needed for your body to be healthy.

There are, however, perfectly acceptable and CHEAP alternatives. Beans or lentils can be a tasty and satisfying alternative to meat. Serve with rice and lots of veggies and you will get all the amino acids needed for a healthy immune system and healthy muscle tissue.

Let's talk for a moment about meal "helpers".

You can buy a 5.5 ounce package of some sort of “helper”. After all, it’s only $1.59. Add meat and a side dish and you can feed a family of four….

..or you can also buy a 16 ounce package of pasta for 75 cents, add meat and a few natural flavorings in the way of herbs and spices and a side dish. You’ll have a tasty and nutritious meal for eight people in the time it takes to boil pasta.

Do you see where this can be a huge savings over the course of a few meals?

Let's go shopping for produce.

But first, one more thing! Every time you shop, please, pick up at least one extra item, like one canned good or a staple of some kind. Put it aside in a separate place. When you have collected a few items, donate them to a local charitable food pantry.

There are literally millions of needy families depending on charitable pantries. Without them they could not eat. Many have children to feed. If you can shop, then you are blessed. Bless someone else and you will be doubly blessed!

You can also click on the banner below to give food to the hungry for free!

Do it today! Do it everyday!

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