A $100 Grocery Haul for Healthy Eating

Beep. Beep. Beep. The sound of the grocery store checkout lane serves as a gentle reminder of the impact your shopping choices can have on your wallet. Without proper planning, your budget may go quicker than you’d like. Luckily, many grocery stores offer online shopping using their website or an app. Leverage this tool to compare prices, find deals, and keep a close eye on your spending as you build your virtual cart.

Whether you’re a student, a busy professional, or simply looking to make smarter choices for your overall well-being, we’ll show you how to maximize a $100 budget to fill your cart with wholesome and nourishing foods. Let’s dive into the art of mindful grocery shopping.

This example is based on prices from July 2023. Prices are subject to change.

The Details:

Total Cost: $94.77 + tax

Items Purchased: 34

Store: Walmart

Shopping List:

Building a shopping list that covers all five food groups is a key step toward meeting your nutritional needs and maintaining a healthy diet. By including a diverse range of items, you’ll have the flexibility to mix and match ingredients to create balanced meals and snacks. Additionally, don’t forget to stock up on cooking staples like oils, sauces, spices, or herbs, as they can enhance the flavors of your dishes and make your meals even more enjoyable.

Here’s an example of what we bought:

Grain: 

• High Fiber Tortillas
• Whole Wheat Pasta

Dessert:

• Dark Chocolate Chips

Extras:

• Ground Flax Seed
• Hummus
• Extra Virgin Olive Oil

Dairy:

• Shredded Cheese
• Unsweetened Almond Milk
• Whole Milk Greek Yogurt

Protein:

• Organic Eggs
• Lean Ground Turkey
• Wild Caught Salmon
• Lean Grass Fed Ground Beef
• Canned Black Beans
• Peanut Butter

Fruit:

• Avocado
• Lemons
• Blueberries
• Oranges
• Bananas
• Frozen Mixed Fruit

Vegetables:

• Leafy Romaine Salad
• Fresh Green Kale
• Baby Carrots
• Frozen Peppers and Onions
• Frozen Zucchini Blend
• Pasta Sauce

Meal Ideas:

Now that you have a well-curated shopping list in hand, it’s time to unlock the full potential of these ingredients and transform them into simple, nourishing meals and snacks.

Here are some ways to use these ingredients:

1. Scrambled Eggs with Cheese
2. Hard Boiled Eggs
3. Omelet with Peppers and Onions
4. Breakfast Burrito
5. Greek yogurt with Berries
6. Fruit Flax Smoothie
7. Peanut Butter Kale Smoothie
8. Black Bean and Cheese Quesadilla
9. Peanut Butter Banana Wrap
10. Ground Turkey Kale Wrap
11. Salmon with Zucchini/Squash
12. Salmon with Roasted Carrots
13. Avocado Salmon Salad
14. Avocado Egg Salad
15. Pasta with Tomato Sauce and Ground Meat
16. Pasta with Avocado Sauce
17. Tacos
18. Fajitas
19. Enchiladas
20. Skillet Meal
21. Salad
22. Carrots and Hummus
23. Fruit and Peanut Butter
24. Carrots with Mashed Guacamole
25. Sauteed Kale
26. Dark Chocolate & Peanut Butter
27. Dark Chocolate with Fruit

The Bottom Line

With the right mindset and shopping strategies, you have the ability to prioritize both your financial and nutritional goals. No matter your budget, do your best to find foods that are both satisfying and nourishing. Happy shopping!

What helps you stay on budget?