Cait Goes

Eating healthy and nutritious meals on a budget is entirely possible, even for one person!

One of the best strategies is to plan your meals ahead of time and create a shopping list based on those plans.

Focus on whole foods like fruits, vegetables, grains, and lean proteins.

These items are often more affordable and nutritious compared to processed foods.

Buying in bulk (if you have the room for it) can save money in the long run, especially for staples like rice, beans, and oats.

Additionally, consider shopping at local farmer’s markets or discount grocery stores where you can find fresh produce at lower prices. (One of my favorites is Aldi or Fresh Thyme.)

Another great tip is to cook in batches and freeze portions for later. This way, you can take advantage of sales and avoid food waste.

Simple versatile recipes like soups, stews and stir-fries can be made with inexpensive ingredients and customized to your taste.

Incorporating plant-based proteins like lentils, chickpeas, and tofu can also help keep costs down while providing essential nutrients.

By being mindful of your choices and planning ahead, you can enjoy a healthy, balanced diet without breaking the bank.

2 Week/ 1 Person Grocery List

For this Grocery list, I focused heavy on proteins and still included some of my favorite fruits and a healthy dose of carbs.

I spent years being on Keto and being afraid of carbs, but you shouldn’t be afraid of them!

Complex carbs are made up of longer chains of sugar molecules, which means they take longer to break down and provide a more steady source of energy.

They’re also usually packed with fiber, vitamins, and minerals, which are great for your overall health.

Simple carbs, on the other hand, are made up of shorter chains of sugar molecules and are broken down quickly by your body, this can lead to a spike in your blood sugar.

When you go grocery shopping, stay away from anything with a high carb amount with simple carbs and sugars.

2 Week Meal Plan

Below I’ve outlined a 2 week meal plan that works with the Grocery List above.

Having a meal plan is super important for healthy eating and budgeting because it helps you stay organized and make smarter choices.

When you plan your meals, you can make sure you’re including a good balance of nutrients and avoiding last-minute, less healthy options.

It also helps you create a shopping list, so you only buy what you need and avoid impulse purchases.

This way you can save money, and reduce food waste.

Fridge Staples

Keeping basic condiments in your fridge is a great idea when you want to eat healthy because they can add flavor to your meals without a lot of extra calories.

Things like mustard, salsa, hot sauce, and low-sodium soy sauce can make simple dishes more exciting and help you stick to your healthy eating goals.

Plus, having these on hand can make it easier to whip up a quick, tasty meal without resorting to less healthy options.

Pantry Staples

Pantry staples are essential for healthy eating too!

Items like whole grains (brown rice, quinoa, oats), canned beans, lentils, nuts, seeds, and spices can make a big difference.

They provide a good base for a variety of meals and are usually pretty affordable.

Plus, they have a long shelf life, so you can stock up and always have something nutritious on hand.