discovering the smart way of eating

GROCERCIES ON

BUDGET
ALEXA STANCO | TRAINING & NUTRITION

@alexastancofit
GROCERIES ON A Budget
You CAN eat healthy on a budget.

By the end of this guide, you’re going to know EXACTLY how to do so. From picking
out your foods, finding sales, and knowing which ingredients to stay away from, I’ve
got you covered.

Whether you’re a college student, living on a budget, or just want to save a dollar.
Read these tips carefully to not only save money, but select the groceries that are
healthiest for you.
@ALEXASTANCOFIT 

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01 PLAN YOUR TRIP
(PLAN STORE + LOOK FOR COUPONS + SALES)
You’ll want to make sure you know exactly which grocery store you’re going to ahead of time. This way, you’ll be
able to track down sales and coupons. If you’re serious about saving money, do some investigating!

Cheaper grocery stores, in general, would include Trader Joe’s, Aldi, Walmart, and local farmers markets (since
you’re buying directly from the farmer).

More expensive grocery stores would include Whole Foods, Fresh Market’s, and niche-specific grocery stores like
Uncle Giuseppe's. There are still cheaper finds at these grocery stores, but just know you may end up paying a
little more for your groceries.

You may also want to look into a membership warehouse-store like Costco or BJ’s. Yes, there is an annual fee,
but this may save you a lot of money long-term if you are consistently shopping there since you are buying in
bulk!

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Most importantly, just make-due with what you have around you. Ex. If you have a Whole Foods 5 minutes away
vs. a cheaper grocery store 30 minute away, you might just be better off going to the grocery store. 

BUY IN SEASON
IF FRESH
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This is big! In-season fruits and vegetables won’t only be friendly on
your wallet but contain less/no GMO’s or pesticides (if you don’t shop
organic). In-season simply means those fruits and vegetables are
naturally grow around that time of year. Use the chart below to help
you decide which produce to buy.

If you want to opt for a fruit or vegetable that isn’t in season, I would
recommend buying them frozen. These nutrients of these produce are
better-preserved and they are picked in-season.

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WHEN VEGETABLES ARE IN
Season 03

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WHEN FRUITS ARE IN
Season 04

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 TAKE INVENTORY
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Make sure you’re not buying what you don’t need to- we’ve all done this! Go through your cabinets, check your
fridge, and make sure that you’re stocking up on the right things. Items like oils, seasonings, grains, nuts, seeds,
frozen foods, and coffee have a longer shelf life. Don’t double-buy.

WRITE YOUR LIST… and

AND STICK TO IT 06
After going through your sales/coupons, spent time deciding which produce to buy (in-season, frozen not in-season...),
reviewing your meal plan (if you’re on one) and deciding where you’re going shopping, you’re going to start to building
your list. And remember, we are ONLY sticking to this list when we get to the store! Going off-list will enable frivolous
spending!
@ALEXASTANCOFIT 

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Here is how many choices I would recommend selecting:
3-4 protein sources, depending the diversity you
would like (ex. Free Range Eggs, wild salmon, free
range ground turkey breast, Wild Cod)
2-3 carb sources (ex. Sweet potatoes, quinoa,
oats)
2-4 vegetables (ex. Spinach, brussel sprouts,
broccoli, string beans)
1-2 fruit(s) (berries, bananas)
1-2 fat sources (nuts, avocado)
1-2 oil(s) (coconut oil, EVOO)
1-2 dairy or dairy alternative (almond milk, feta
cheese)
1-2 condiments (primal kitchen ketchup, bolthouse
farms organic salad dressing)
0-2 seasonings (taco seasoning, himalayan pink
salt)
Miscellaneous things include: non-stick spray,
organic coffee, 0 calorie beverages, etc.

Use the food choices below to help you out with your selections:

Protein
Eggs
Egg Whites
Wild Salmon
Tuna, Canned Tuna
White Fish (ex. Cod, tilapia)
Shrimp
Lean Ground Beef (85-90% lean)
Chicken Breast
Chicken Thigh (higher in fat)
Turkey Breast
Ground Turkey (94-90% lean)
Tofu *vegetarian/vegan
Vegan Protein Powder *vegan
Whey Protein powder *contains dairy
Turkey Bacon *organic
Lentil/bean pasta
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Fruits
Low sugar: High sugar (limit to 1-2 x per week):

Strawberries Banana
Blueberries Pineapple
Blackberries Watermelon
Raspberries Apple
Kiwis  Mangos
Lemons Pomegranates 
Dried fruit 6
Vegetables:
Greens (should be your majority) : Non-green:

• Spinach Peppers
• Romaine Radishes
• Salad Spring Mix Carrots
• Brussel Sprouts Turnips
• Broccoli Onions
• String beans  eggplant 
• Bok choy Celery 
• Kale
• Chard
• Arugula
• Asparagus

Carb Sources:
Sweet potato
Red Potato
Purple potatoes
Rice (jasmine, white, brown)
Quinoa
Oats
Buckwheat
Trader Joe’s cauliflower gnocchi
Lentil/bean pasta
Beans
Lentils
Chickpeas
Sprouted Bread (ezekiel bread) *contains gluten
Fermented bread (sourdough bread) *contains gluten
Corn Tortilla (read ingredients)

Fat Sources:
Avocado
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Nuts 
Seeds
Almond Butter/Nut Butters
Healthy oil (coconut oil, avocado oil, extra virgin olive
oil, nut oils like macadamia nut or hazelnut oil)
Whole Eggs

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Dairy or dairy alternative:
Greek yogurt
Kiefer 
Unsweetened Almond Milk/Nut Milk *alt
Yogurt
Feta Cheese (watch out for american + cheddar, they’re heavily processed)
Whey Protein

*If you opt for dairy, BUY ORGANIC/FREE RANGE. ETC. You do NOT need extra
hormones being put into your body. Modern-day dairy is unfortunately not
the best.

Healthy Condiments:
Bolthouse farms organic salad dressing
Primal kitchen sauces (ketchup, ranch, bbq sauce)
Soy sauce
Hot sauce
Mustard
Pesto
Salsa

@ALEXASTANCOFIT 

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 07 KNOW YOUR CHEAPER BUYS

Generic Brand Items (ex. Store brand nut milk is cheaper than Silk Nut milk)
Items on sale
Frozen items are typically cheaper than fresh
Fattier meats (ex. Chicken thigh is cheaper than chicken breast)

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Some canned items (ex. canned tuna is cheaper than fresh tuna)

READING INGREDIENT LABELS

You have to know what food is best to put in your body. You need to READ THE LABELS to make sure it is something
you want to put into your body. Below is a list of ingredients you’ll want to avoid. Put the product down or limit your
use of that product if it contains any or many of the below items! They are inflammatory and you will want to opt for
something else.

Tip: If there are any ingredients you cannot pronounce, that item might not be the best for you.

@ALEXASTANCOFIT 
Avoid:

Canola oil Potassium Benzoate (preservative)

“Enriched Flour” (white or wheat)
Vegetable oil Butylated Hydroxyanisole (BHA)
Wheat Gluten
Safflower oil (preservative)
High fructose corn syrup
Palm oil Sodium Nitrates and Sodium Nitrites
Corn Syrup
Corn oil (preservative)
“Vegetable Fat”
Cottonseed oil Artificial Colors (Blue, Green, Red,
“Emulsifiers”
Peanut oil and Yellow)
Fructose
Rice Bran oil MSG (“flavor enhancer”)
Corn Starch (be cautious)
“Organic cane sugar” calcium propionate
Soy Flour 
Cane sugar (limit) “Soy lecithin” (be cautious of this
Sodium Benzoate (preservative)
Shortening  one) 9
Just to name a few...
09 KNOW WHAT IS WORTH THE EXTRA COUPLE OF DOLLARS

*I always recommend buying organic fruit and vegetables, nuts, seeds, condiments... wild fish, organic grass fed beef,
free range/organic chicken/turkey/eggs

Yes, it will cost you a couple of more dollars, but this is something I consider a non-negotiable. Your health is your

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priority and you should opt for these things as often as possible! The quality of your food IS the quality of your
health. Choose wisely...

WHATEVER YOU DON’T USE, JUST FREEZE!

And remember, whatever you don’t use… just freeze it! You can keep things in the freezer for months. If something is
going to go bad in a couple of days, you didn’t have a chance to use it, you overbought… just throw it in the freezer
and save it for when you need it.

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YOU’RE READY TO GO!

Best of luck with your shopping and don’t forget to STICK TO THE LIST! You have control over what you put in your
body: proper planning and preparation is key.

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