I created this post to help people who are trying to shop and eat on a budget. It’s a work in progress. If you have any suggestions please feel free to share a comment.

Grocery Staples

Protein

• Beans (dry or canned: black, kidney, chickpeas, refried beans…)
• Butter (or margarine)
• Chicken, thighs or drumsticks
• Chicken, whole
• Cottage cheese
• Eggs
• Ground beef
• Lentils (dry, no need to soak before cooking)
• Peanut butter
• Tuna, canned

Carbs/Filling Staples

• Bread
• Crackers
• Oats
• Pasta
• Rice
• Tortillas or roti (roti is often cheaper)

Vegetables

• Broccoli (fresh or frozen)
• Cabbage (bagged coleslaw for convenience)
• Corn (canned or frozen)
• Spinach (frozen to add to pasta)
• Lettuce
• Onions
• Tomatoes, canned (yep, I know they’re a fruit!)

Fruit

• Apples
• Bananas
• Oranges

Dairy

• Cheese
• Milk
• Yogurt

Pantry staples

• Baking powder
• Baking soda
• Flour
• Oil
• Sugar

Flavour boosters

• Salsa
• Soy sauce
• Spices (garlic powder, chili powder, paprika)
• Taco seasoning

Meals to make with these ingredients

Breakfast

• Oatmeal (add peanut butter and banana)
• Eggs and toast
• Yogurt with fruit

Lunch/Dinner

• Rice bowls (rice, protein and veggies)
• Taco wraps (tortillas, meat or beans, cheese and salsa)
• Bean burrito (tortilla, refried beans, cheese)
• Spaghetti (noodles, sauce, ground meat or lentils, frozen spinach)
• Macaroni and cheese
• Loaded potatoes (microwaved potato topped with cheese, beans, salsa, meat)
• Tuna sandwich (or tuna with crackers)
• Mini pizza (tortilla topped with pasta sauce, cheese and desired toppings)