Discover the 27 best grocery items, including proteins, grains, veggies, and pantry staples that make meal prepping easy and budget friendly. There maybe Items on this list that you would not expect, so start reading!

Introduction:

As a student I have become very good at finding cost efficient options for Meal prep. In this article I would like to share some of the best grocery items that I have come across that save me money but still make food delicious. Learn how to start eating healthily HERE.

I first started meal prep to make life much easier and less of a hassle. Only after I realised that I save a lot of money by doing so as well! You save money, reduce food waste, and eat healthier. With rising grocery prices affecting everyone around the world as well, finding cheap and nutritious ingredients can feel very overwhelming for anyone. The good news? Meal prep will help you and you don’t need expensive foods to do it! If you want to know how to start to meal prep click HERE.

Below, I have listed 27 of the best budget-friendly grocery items for meal prep that I personally use which, focus on affordability, versatility, and nutritional value that work for any diet.

27 Best Grocery Items to Save Money!

Protein Sources (Budget-Friendly & Filling)

• Eggs – High in protein, versatile, and cost-effective for breakfast, salads, or snacks.
• Canned Tuna – A cheap, shelf-stable protein for sandwiches, salads, and wraps.
• Chicken Thighs – More affordable and flavourful than chicken breasts.

• Dry or Canned Beans – A plant-based protein powerhouse for soups, chili, or rice bowls.
• Tofu – An inexpensive, high-protein option that absorbs flavours well.
• Lentils – A budget-friendly, protein-rich alternative to meat, perfect for curries and soups.

• Canned Chickpeas – Great for hummus, roasting, or adding to salads.
• Ground Turkey or Minced Meat (Beef/Pork/Chicken) – Often cheaper than whole cuts and great for meatballs, stir-fries, or pasta dishes. Know more about protein sources HERE!

Whole Grains & Affordable Carbs

• Brown Rice – A cheap, fibre-rich staple for meal prepping.
• Oats – Inexpensive, filling, and perfect for breakfast or baking.
• Whole Wheat Pasta – A budget-friendly carb that pairs well with various sauces.

• Quinoa (Bulk Buy) – More expensive than rice but packed with protein and nutrients.
• Potatoes – Extremely cheap, filling, and versatile for roasting, mashing, or soups.
• Cornmeal (Polenta) – A low-cost alternative for making porridge, breading, or as a side dish. Click HERE to find out which carbs are good and bad!

Long-Lasting & Affordable Vegetables

• Carrots – Cheap, long shelf life, great for snacking or roasting.
• Cabbage – Inexpensive, nutritious, and perfect for stir-fries, slaws, and soups.
• Onions – Adds flavour to meals, lasts long, and is super cheap.
• Zucchini – Usually low-cost in spring and summer.
• Cauliflower – Great value in season, works for curries, roasts, or mashing. Find out more about Vegetables HERE!

Budget-Friendly Fruits for Meal Prep

• Apples – Affordable, long shelf life, and great for eating raw or cooking.
• Bananas – Super cheap, nutritious, and perfect for snacks or smoothies
• Frozen Berries – More budget-friendly than fresh and perfect for smoothies or oatmeal.
• Oranges – High in vitamin C and great for snacks or fresh juice. Find out more about fruits HERE!

Affordable Pantry Staples & Extras

• Cottage Cheese – A high-protein, budget-friendly alternative to yogurt.
• Peanut Butter – Go for the PALM OIL FREE version! It’s a cheap protein and healthy fat source for snacks and meals. Learn more about fats HERE!
• Canned Sardines – A nutrient-dense, tasty and affordable protein rich in omega-3s.
• Olive oil – It may be more expensive but it’s great for cooking, roasting, and dressings. It’s the only oil you need and the healthiest one out of all of them!

Conclusion:

If you truly are looking to save money on food, please just try meal prep and incorporate these items! You will realize that they taste great and are still and affordable way to go about food, which can otherwise be unnecessarily expensive. You will realize just because these items are less expensive does not mean that they taste bad. Some of these are actually the tastiest items out there! Want to make some recipes out of these items click HERE!