Grocery Sense and Cents: Eat Healthy, Spend Under $35 a Week

College students, starving artists, and other budget-conscious consumers commonly face a difficult dilemma of establishing a week-to-week strategy for grocery shopping and eating with limited financial resources. For the college student, tuition, books, and rent are already expensive enough, compounded by the basic burden of providing the body and mind with the nutritional resources necessary to thrive in a more independent, self-sufficient setting. Inevitably, the sputtering economy' continues to inspire personal spending assessment and the formation of new strategies to save money.

Health and wellness should not suffer as a result of unresourceful grocery shopping. Planning ahead and incorporating the following consumer suggestions will empower the average scholar to diversely eat healthier foods, rely on a stable source of energy for class, exercise, and employment, and save money in the process.

The Ultimate Under $35 Grocery List:
Budget Beverages
Water (free) is the cheapest source of healthy hydration. Relying on water will reduce empty calories and save money in the process! Beverage total: $0.

Priceless Produce
Fresh fruits are an excellent, inexpensive source of vitamins, minerals, fiber, and antioxidants. A suggested weekly shopping list for the fruit-fond student: 2 lbs. of bananas ($1.00), 1.5 lb of apples ($1.88), 2 grapefruits ($1.00, high in vitamins, antioxidants, with an exceptionally low glycemic index), and 1 lb of pears ($1.25). FruitTotal: $5.13.

Fresh vegetables, similarly, provide an abundance of vitamins, minerals, fiber, and powerful phytonutrients. Fortunately, vegetables can also be extremely affordable as well. A suggested weekly shopping list for vegetable variety: 1 crown of broccoli ($1.50), 1 cucumber ($.90), 1 green pepper ($.65), 1 lb of sweet potatoes ($.70), and 1 lb. of green leaf lettuce ($1.25). Vegetable Total: $5.00.

Making Ends Meat
Provide enough meat for a meal per day to receive a healthy amount of protein, minerals, and increased sense of satiety. A suggested weekly shopping list to meet the need for meat in the traditional diet: 1 package of 4 skinless chicken breasts ($4.00), 1 lb of lean turkey ($1.75), and 1 lb. of ground beef ($2.00). Meat Total: $7.75.

Milk Money
Dairy products are rich sources of low-carb satiety, protein, and minerals necessary for growth and development. A suggested weekly shopping list for the dairy dollar: 1/2 dozen eggs ($.60), 1 package of provolone cheese ($2.25), and 1 quart of milk ($1.25). Dairy Total: $4.10.

Packaged Food For Thought
To this point, estimated expenses are $21.98. Now is the opportunity to complement the week's menu (without breaking the bank). A suggested list for supplies: 1 medium size can of low-sugar spaghetti sauce ($2.00), 1 box of whole grain pasta ($1.20), 1 package of 10 whole wheat tortillas ($2.50), 1 small box of cereal ($2.50), and 1 loaf of whole grain bread ($3.00). Packaged food total: $11.20, to bring the grand total to $33.18. Add a snack, save, spend, or substitute the remaining money!

Sample Week Menu
The following sample menu is meant to show how the foods purchased will sufficiently provide for the student's week of healthy consumption, with money and food to spare. The overall menu incorporates a "3 meal, 2 snacks" plan and may be adjusted accordingly.

Day 1

• Breakfast: 1 hardboiled egg, 1/2 grapefruit, 1 piece of toast and a glass of milk.
• Snack: 1 Apple
• Lunch: 1 Small cucumber salad
• Snack:1 Bowl of cereal and milk
• Dinner: 1 Chicken breast with serving of broccoli

Day 2

• Breakfast: 1 piece of toast, 1 bowl of cereal with milk
• Snack: 1 Pear
• Lunch: 1 Turkey sandwich with cheese, 1/2 baked sweet potato
• Snack: 1 Banana
• Dinner: Whole grain pasta mixed with green peppers and broccoli

Day 3

• Breakfast: 1 Hardboiled egg, 1/2 grapefruit, 1 piece of toast and a glass of milk
• Snack: 1 Pear
• Lunch: 1 Homemade pizza using tortilla, sauce, ground beef, vegetables, and cheese
• Snack: 1 Banana
• Dinner: 1 Chicken breast with spiced apples

Day 4

• Breakfast: 1 Piece of toast, 1 bowl of cereal with milk
• Snack: 1 Banana
• Lunch: Small Cucumber Salad
• Snack: 1/2 Grapefruit
• Dinner: Spaghetti and meat sauce with 1/2 sweet potato

Day 5

• Breakfast: 1 Hardboiled egg, 1 piece of toast, and glass of milk
• Snack: 1 Apple
• Lunch: 1 Turkey and cheese sandwich
• Snack: 1 Banana
• Dinner: Leftover spaghetti with 1/2 sweet potato

Day 6

• Breakfast: 1/2 grapefruit, 1 bowl of cereal with milk
• Snack: 1 banana
• Lunch: 1 Small Cucumber Salad
• Snack: 1 apple
• Dinner: 1 Beef, vegetable, and cheese quesadilla

Day 7

• Breakfast: French toast and warm bananas
• Snack: 1 Apple
• Lunch: 1 Homemade vegetable pizza
• Snack: 1 Bowl of cereal with milk
• Dinner: 1 Blackened chicken breast with broccoli