GROCERY LIST: Create 3 columns, then copy and paste below to make the front and back of one paper in MS Word for easy shopping and preparation of low-cost, everyday foods.
MEAT/POULTRY/FISH
___Chicken
Breast Thigh Leg
____Turkey
Sausage_______
____Ground
poultry
____Ground
Beef/ Hamburger
____Hot
Dogs
____
Tuna
____Shrimp
____Salmon,
Tilapia, Catfish
____Canned
fish
_______________________
CHEESE/EGGS/YOGURT
____Shredded
Cheddar/Parm
____Blue
Gouda Feta Brie
____Cream
Ch/ Ricotta/ Mozz
____Eggs Liquid-White/whole
____Butter
Margarine
____Milk
Buttermilk Hv.Cream
DELI
____Rotis.
/Fried Chicken
____
Hummus/Dip/Spread
BREADS
____Loaf
Bread, sliced
____Baguette
____Boule
____Prepared
dough
____Croissants
____Rolls dinner
hot/hamb
CEREAL/BREAKFAST
____Corn
Meal
____Sweetened
Cereal
____Instant
Oatmeal
____Oatmeal
____Muffins/Pastry________
________________________
CRACKERS/COOKIES
____Triscuit/Melba
Toasts
____Almond
Nut Thins
____Butter
Cakes/cookies
DRESSING/OILS
____Canola
Oil
____Olive
Oil
____Vinegar
Balsamic Apple
____Dressing_____________
____Dijon
Mustard
____Mayonnaise
____Ketchup
____
Pickles Relish
BAKING ITEMS
____Flour
____Sugar
Brown Raw
____Powdered
Sugar
____Chocolate
Chips_______
____Baking
Soda Powder
____Cooking
Spray
____Bread
Crumbs
____Baking
Mix
____Honey
Molasses
____Cake
Pie Mix_________
FRUITS/VEGGIES
____Salad
bar____________
____Berries______________
____Melon_______________
____Apples red/green
____Grapes red/green/black
____Lemon/
Lime
____Onion red/white/scallion
____Potato brown/red/sweet
____Lettuce head/bagged
____Tomatoes reg/grape
____Pepper red/grn/hot
____Carrots baby big
____Spinach
baby bag loose
____Greens kale collards
____Mushroom
cremini button
____Squash spaghetti acorn
____Zucchini yellow green
____Cucumber
________________________
____Garlic Shallot
____Ginger/other
spice_____
____Herb________________
CANNED/DRY
GROCERY
____Organic
Mac ‘n’ Cheese
____
Pasta, Dried_________
____Pasta,
Fresh
____Barilla
Pasta Sauce
____Rice________________
____Beans
_________
____Dried
fruit
____Canned
Fruit_________
____Chicken
Broth
____Peanut/Almond
Butter
____
Almond sliver raw roast
____Pecan
Walnut Pumpkin
INTERNATIONAL/SAUCE
____Coconut Milk/Oil/Dried
____Bouillon Cubes
____Adobo
Mojito Criollo
____Jerk
seasoning
____Sesame
oil/paste
____Soy
Sauce
____Rice
Vinegar
____Olives dry/green/black
____Salt/
Soy Sauce/ Tamari
____Curry
Paste/Mix/_______
_____Mango/Passion/CoH2O
FROZEN
____
Peas/Corn/G bean/Okra
____
___________________
____French
Fries/Onion Ring
____Waffles
____Meal________________
____Pasta
____Fruit________________
____Ice
Cream/Popsicle
____Pie
Shell
DRINKS/JUICES
____
Juice
____Tea
____Frozen
Juice
____Seltzer/Soda
____Lemon
Juice
PERSONAL SUPPIES
____Soap bar face body bath
____Toothpaste
Floss Tbrush
____
Hair Gel Mist Grease
____Shampoo____________
____
Conditioner
____
Hair Implement_______
____Tampons/Pads
____Cotton Rounds Balls Tips
____ Lotion
PAPER GOODS
____Napkins
____Plates
____Plastic
Cups
____Plastic
Knives/Fork/Spn
____Paper
Towels
____Toilet
Paper
____Trash
bags__________
CLEANING SUPPLIES
____Dishwashing
Liquid
____TJ’s
Dishwasher Soap
____Cleaning
Spray
____OxyClean/Soft/Detergent
____Baking
Soda Ajax
____Wood
soap spray polish
____Sponges
____Rubber
Gloves
____Air
Fresh plug spray car
MISC
____Flowers
Candles Cards
Favorite Foods on a
Budget
Fresh
Onions
Garlic (freeze peeled cloves)
Banana
Baby spinach
Carrots
Celery
Parsley
Frozen
Spinach
Green Beans
Chicken tenderloin
Peas and carrots
100% juice and lemonade cans
Canned/Dry
Peanut butter
Garbanzo beans
Black Beans
Diced Tomato
Stewed tomatoes
Chicken thighs/drumstick/legs
Tea bags
Cornstarch
Cocoa Powder
Canned or dry milk for baking
Pasta
Rolled oats
Corn Meal
Rice
Pitted Dates
Grocery
Imitation vanilla
Applesauce
Apple cider vinegar
Bulk spices
Cinnamon
Chocolate Chips
Bread with Added Fiber
Mayonnaise
Powdered sugar
Dairy
Eggs
Neufchatel Cream cheese for cream sauces
Shredded Cheese-Parmesan, Mozzarella, Cheddar
Cooked Meat:
Rotisserie chicken
Smoked turkey sausage
Food
combinations
Tomato soup=Stewed tomatoes or Diced tomatoes and Heavy Cream or
Cream Cheese
Oven Grilled cheese-=Healthy bread + cream cheese + cheddar
Pasta salad= Chopped rotisserie chicken, pasta + peas & carrots
+ parsley + tomatoes+ dressing
Black bean soup = canned black beans + diced tomatoes with juice
+ onion + smoked sausage
Oven Egg breakfast sandwich
Oven omelet=6 eggs and favorite mix-ins in buttered lasagna pan
Oatmeal pancakes with applesauce-cinnamon or banana-wlanut syrup
“Fake out” quiche with buttered bread slices instead of pie
crust
Oven granola = peanut butter + rolled oats +cinnamon + dates Mix
in food processor, spread on pan, 375 for 20-30 mins
Rice pudding
Alfredo/Mac and cheese
Red beans with sausage and rice
Baked pasta with spinach and tomatoes
Bean soup with tomatoes and chicken
Egg drop soup
Fried rice with frozen vegetables, egg and rotisserie chicken
and topped with pineapple
Chicken salad over baby spinach or sandwich
Rotisserie Chicken Chili with tomatoes, beans, onion and seasoning
Peanut chicken over rice-search blog for chicken thighs
Egg salad
Bean salad
Spinach salad with hard boiled eggs and beans
Baby food with banana and applesauce rice cereal or
oatmeal
Microwave pudding = sugar + canned milk + cornstarch + vanilla
and chocolate chips or cocoa powder
Chocolate Sauce = 1 Canned milk microwaved in a glass bowl + 1
bag chocolate chips ( or use half of each)
Flan = sugar + 1 canned milk + 3 eggs + vanilla
Frozen iced tea= frozen lemonade and iced tea in cups and
plastic spoons
Smoothies= juice + frozen banana/fruit
Easy chocolate cake-no eggs! Cocoa powder + oil+ water + flour +
sugar + baking powder + chocolate chips. Add vanilla or cocoa powder, cream
cheese and powdered sugar for frosting.
Healthy peanut butter cookies
Tips and Tricks:
Freeze extra veggies for soup
Freeze extra fruit for smoothies
Buy spinach instead of lettuce. Can cook or eat raw
Slurpee= blend frozen juice or soda stream syrup, ice and water
Freeze canned fruit in juice in small Ziploc bags then blend
Pet Dogs and Cats: Buy canned salmon and tuna instead of wet or
dry food.
Look at unit prices to check the best deal. Make sure they are
comparing ounces to ounces, or pound to pound
Buy generic when ingredients are the same as brands
What foods are best
bought organic?
High Pesticides--Buy Organic: Peaches Carrots, Strawberries,
Green Beans, Sweet Bell Peppers, Sweet, Apples
Non Organic is OK: Broccoli, Oranges, Lettuce, Onions, Grapes,
Canada Tomatoes
Tools of the trade:
Stick Blender-blend soups and smoothies
Food processor-slice and chop foods for soups, stews, salads;
grind meat; whip egg whites; frosting
Toaster oven-toast sandwiches, pizzas, chicken wings, reheat
fried foods, small baked foods
Test/ buy at garage sale/thrift store
Scissors- herbs, greens, bags, cooked meat
