A Nutrition Expert’s Shopping List: Staple Foods for Multiple Meals

When it comes to what’s best for our health and wallet, cooking at home is a priority and it doesn't have to be expensive or difficult.


Clients that I meet with for the first time often ask me, “Why does grocery shopping seem so much more expensive than eating out?”  My answer: When we purchase healthy ingredients at a grocery store, we can typically use them in multiple meals.  Yes, the total bill can be overwhelming, especially, if there are non-food related items in the cart.  However, there is a silver lining to grocery shopping.  Those healthy foods that put a dent in your wallet are saving you money in the long haul.  Think about how much money you spend on a fast-food meal or one visit to a restaurant with your family.  I call those convenience meals, “one and done!”  You are most likely spending half of your typical grocery bill if not more when you choose convenience food.  Don’t get me wrong, I love eating out at restaurants and being served, but when it comes to what’s best for our health and wallet, cooking at home is a priority and it doesn’t have to be expensive or difficult.  Today, we are living through a pandemic and convenience food has never been so limited.  Try to take advantage of this time at home to improve your cooking skills, try new recipes, and expand your palate.  

Below are staples that make up my arsenal of nutritious foods.  Having these foods on-hand provide my family with healthy options for an easy homemade breakfast, lunch, dinner, or snack in-between.  For recipes visit

Fruits/VegetablesProteinWhole grainsDairyMiscellaneous
ApplesChickenBreadMilkNut butter
AvocadosCodChipsCheeseSeed butter
BananasEggsCerealPizza sauce
BroccoliHummusCrackersTomato sauce
CauliflowerPork ChopsEnglish Muffins
Mixed GreensSalmonPizza dough
Sweet OnionsWaffles
The Thrive Global Community welcomes voices from many spheres. We publish pieces written by outside contributors with a wide range of opinions, which don’t necessarily reflect our own. Learn more or join us as a community member!
Share your comments below. Please read our commenting guidelines before posting. If you have a concern about a comment, report it here.

You might also like...


Why Healthy Eating Doesn’t Have to be Expensive

by Joe Resendiz

Nutrition on a budget!… “Eat well” for less!

by Marie Felton
Fuel Yourself//

Easier and Healthier Eating in Just 5 Simple Steps

by Stephanie Dreyer

Sign up for the Thrive Global newsletter

Will be used in accordance with our privacy policy.

Thrive Global
People look for retreats for themselves, in the country, by the coast, or in the hills . . . There is nowhere that a person can find a more peaceful and trouble-free retreat than in his own mind. . . . So constantly give yourself this retreat, and renew yourself.


We use cookies on our site to give you the best experience possible. By continuing to browse the site, you agree to this use. For more information on how we use cookies, see our Privacy Policy.