Healthy Grocery Shopping That Won’t Make You Bankrupt – Proteins

like? Share on facebook


Many of us would like to jump on the healthy lifestyle wave, however, when it comes down to what to eat, the grocery stores is just filled with so many choices. What to buy, in what quantities, and how to budget the appropriate amounts for carbs, prote …

Healthy Grocery Shopping That Won’t Make You Bankrupt – Proteins Read More »

Main part

Many of us would like to jump on the healthy lifestyle wave, however, when it comes down to what to eat, the grocery stores is just filled with so many choices. What to buy, in what quantities, and how to budget the appropriate amounts for carbs, proteins, and specific healthy fats? Nutrition can be very overwhelming subject but we will try to condense the shopping list to three simple categories of proteins, carbs, and fats to give you an idea of what a healthy shopping cart looks like and what to focus on to make your trip to the grocery store budget-friendly and as healthy as possible. Let’s dive in.

Healthy Lifestyle Considerations Disclaimer

                Before I get into the specific foods to buy, let’s address nutritional preferences first. We, at HAWEC, recognize the differences in personal beliefs about the nutritional needs and plans of a variety of individual and we strive to stay objective to provide information that anyone can choose from without promoting a specific dietary lifestyle 100% of the time. We provide recommendations based on the mass application to people’s subjective opinion on what constitutes a healthy lifestyle for them.


                The building block of muscle and one of the most talked-about macronutrients – protein. If you’re into a healthy lifestyle, including a high-protein sources in your diet is probably a second nature for you, so let’s talk about some protein sources you can include in your shopping cart next time.

Plant-based protein

  1. Tofu

Unless you are allergic to soy products or you have some unresolved beef with soy products, picking up a couple of containers of firm Tofu will give you so many options for cooking with this protein-rich food. Usually found in the produce section near the “bagged” vegetables, one container of firm tofu packs about 350 calories and close to 40g of lean plant-based protein. A great food for a stir fry, scrambled veggie bowls, burritos, etc.

  1. Lentils

Lentils provide so much value for such a little price tag. Majority of grocery stores sell 1 lb bags of lentils for around 1$. One serving of these little peas packs over 10g of protein, 11g of fiber, and 80 calories. It’s so useful for meal prepping, for burgers, or for a quick and filling dinner with the health check. Definitely a recommended plant-based protein.

  1. Green split peas

Similar to lentils, green split peas are just another type of legume that pack a tremendous health punch to your grocery list. High in protein, fiber, Potassium, Magnesium, Iron, and other minerals, this food is just as useful as lentils. Also great for soups and as a healthy side.

Animal-based protein

  1. Chicken

A chicken can be a useful protein source if you’re a meat eater and looking for a budgetary option with low amounts of fat and high amounts of protein. Great for meal prep, sandwiches, wraps, romantic dinners and anything in between, chicken might be a meat eater’s favorite of the grocery list. Chicken breast might be your best bet as it should contain only limited quantities of fats around the meat.

  1. Fish

Fish is another source you can utilize that might fit your healthy lifestyle. A salmon, tilapia, cod, or other fish you might prefer can be an option for your protein source on your grocery list. Once again, fish should fit your well if your goal is to lose some fat as it is a form of protein that doesn’t usually have a lot of associated fat with it. Great for dinner or lunch as a fatty steak replacement. Fish of all kinds pairs up very well with all kinds of vegetables.

  1. Ham

Although high in sodium for preservation, ham is an easy and convenient protein source. Try to stay away from buying ham or other deli treats that are “honey roasted” or flavored in other ways as they will contain unnecessary added sugars that have zero benefit to your healthy lifestyle. Great for sandwiches, egg muffins, and replacement of bacon as a side for your breakfast.

  1. Greek yogurt

There must be a gazillion ways of eating Greek yogurt – baking, plain, in desserts, in shakes, and many others. Greek yogurt is a useful protein source because if bought plain and non-fat, it provides a very isolated form of protein. If you’re lactose intolerant, a Greek yogurt might not be the best option and you can possibly swap it for a coconut yogurt – not the same protein profile but can serve you well if you’re into “dairy”. An entire container of a Chobani non-fat plain Greek yogurt packs 480 calories, 0g of fat, 36g of carbs, and 88g of protein (MyFitness Pal, n.d.). It’s sour taste can be easily compensated with fresh fruit, natural sweeteners, or mixing it into other foods such as protein pancakes.

  1. Eggs

Buying eggs must be one of the most budget-friendly options for those looking to maximize their grocery list efficiency while still affording to buy a tank of gas to drive home after shopping. Eggs come in a variety of shapes, sizes, and types. Buying them in bulk may be the most cost-efficient option as many grocery stores offer 24/36/60 eggs options. You can make anything from breakfast food to sweet desserts with eggs and they’re incredibly quick and easy to cook with. One medium egg contains approximately 60 calories, and 6-7g of protein.

Putting it all together

Grocery shopping doesn’t have to be a rocket science, writing down a grocery list before you go so you know exactly what you’re looking for is a great strategy. When shopping for your health, it’s important to plan out what you’re buying and trying to steer clear from the candy and ice cream isles. Click here for part 2 of the grocery shopping series and remember. Have protein, carbs, and fats sections laid out BEFORE you go to the store so you will better establish a routine for future trips and have a game plan for what to buy. Thank you for reading, we hope this article has provided some value and has given you a perspective on your next grocery store trip. Let us know on Facebook or Instagram what you thought! Have a question or a comment? Leave it in the comment section below and interact with us – we’re just rabbit food eating people!