For many shoppers, a trip to the grocery store is their one opportunity to get all the items they need for the next week or two. The problem is that most of us are too busy to plan out our meals or know which items to quickly choose to make a healthy dish. Here are essential grocery items to toss into your cart to make the most of your shopping experience and diet. The best part? They won’t break your wallet or purse.
1. Low-Fat, Lean-Cut Meat
According to WebMD, doctors recommend adding low-fat meat options like chicken and turkey to your grocery list to add to a whole diet. While you should generally limit the amount of red meat in your diet if steaks are often on your list, opt for leaner cuts as a healthier choice.
However, if you’re vegan, brands like Impossible or Beyond Meat offer various choices packed with a good amount of protein!
2. Pasta
Pasta should be a staple on your list for many reasons. First, pasta has a long shelf life, so you don’t have to be afraid to buy in bulk. Second, pasta is very versatile and can be served with various dishes. Pasta can be combined with a wide assortment of proteins and vegetables to make meals across multiple cuisines.
3. Rice
Like pasta, rice has a long shelf and is a versatile base ingredient. Rice is also a great naturally gluten-free grain option for shoppers searching for special diet needs without wanting to spend money on often more expensive gluten-free alternatives. It goes without saying that rice can go with almost any dish.
Try rice with chicken. If you’re vegan, try rice and tofu. The list goes on!
4. Basic Spices
Every household should have salt, pepper, garlic powder, paprika, and other basic seasonings. Most recipes call for some standard spices, but common spices can add extra flavor to everyday meals and snacks, from a little chili powder on your popcorn to a cajun mix in your scrambled eggs.
5. Eggs
Eggs are on this must-have grocery list because of their health benefits and versatility. They are high in protein and have many other benefits to your cholesterol and cardiac health. Eggs can be made in a variety of ways and are often listed as an ingredient in many baked goods and other dishes.
Another benefit is they’re easy to make and can leave you full for a few hours. As with anything, limit your intake to the recommended amount.
6. Butter
Butter should be a staple on your grocery list. It has various uses, including as a condiment on toast, a common ingredient in recipes, and a non-stick cooking agent. It’s a simple, reliable way to add a little flavor to pretty much any food. However, be careful not to add too much. Add a hint of butter to some of your favorite foods to add some flavor.
7. Cooking Oil
Like butter, cooking oil should find its way onto your grocery list due to its various uses. It is most often used as an ingredient in baked goods, as a non-stick agent, and as a frying liquid. Olive oil and vegetable oil are standard, but if you want to get fancy, you can try avocado, sunflower, or coconut oil.
8. Flour
You don’t have to bake homemade bread to find uses for flour in your kitchen. Flour can be added to many recipes, act as a non-stick agent, and be combined with other simple ingredients to create gravies, frostings, and more. If you do want to try baking bread, though, it’s often cheaper than what you can buy in the store—and endlessly customizable.
9. Potatoes
Potatoes are the only vegetable on this list for a reason: They have many uses across cuisines and even outside the kitchen, not just as a single part of a good meal. Potatoes make great skincare products, cold compresses, rust removers, and more. In the culinary arts, potatoes can be mashed, fried, baked, twice baked, and everything in between to make a great side dish–or even a whole meal like loaded baked potatoes.
10. Cereal
Cereal is another must-have on your grocery list, and not just for breakfast. While it does come in handy for a quick meal before you head out the door to work or school, cereal can also be used as an ingredient in desserts like homemade rice krispy treats or as a quick snack without the milk.
Look at the nutrient facts and opt for organic ingredients. A good rule of thumb to follow is, if you can’t pronounce the ingredient, stay away. Organic ingredients are relatively easy to understand and aren’t deceiving.
11. Snacks
This may seem obvious, but having snacks on your grocery list is vital. A lot of hours go by between meals, and sometimes snacks help that time go by a little easier with a little extra energy boost. Today, healthy options of many of your favorites can be found in your grocery store’s aisles. Stick with organic ingredients and you’re good to go!
12. Frozen Goods
Frozen goods are a logical addition to your grocery list. Frozen foods last much longer than their refrigerated counterparts, allowing them to be stored for a longer period of time and ready for any occasion. See if you can opt for frozen versions of some of your meat or produce products to get more bang for your buck. If done right, frozen foods can be a great option to buy in bulk to save money.
Make the Most of the Grocery Store
Making the most of your weekly grocery trip can seem complicated, but by shopping smart, you can make your purchases go a long way. Buy versatile items like potatoes and long-lasting items like pasta or frozen goods, and your grocery list will be affordable, healthy, and versatile.