Instagram Icon-facebook
Instagram Icon-facebook

BEFORE YOU SHOP

Save with a plan. Check the pantry. Make a list. Involve the family.

PREPARE BEFORE YOU GO

Healthy eating and saving money start with what you put in the grocery cart. Plan meals for the next week or two, and always check the pantry and refrigerator to see what you have on hand.

TIPS TO PLAN AND SAVE

  • Set budget and stick to it.
  • Download or clip coupons.
  • Check store specials.
  • Use rewards cards offered by stores to get best value.
  • Write down needed items to make selected meals.
  • Stick to list.
  • Choose meals that also can be leftovers for lunch or frozen for later.
  • Get creative and try new healthy foods.
  • Shop no more than once a week. You will spend less.
  • Create separate list for non-food, such as detergent and toiletries. Don’t include these items in your food budget.

IS YOUR MEAL WELL-BALANCED

  • 1-2 cups of vegetables
  • 1-2 servings of grains (ounce of bread, ½ cup of cooked grains or pasta)
  • 3-4 ounces of protein (meat, chicken, fish, dry beans, dry peas or lentils)
  • Three ounces of meat is about the size of a deck of playing cards
  • ½ cup of cooked dry beans or dry peas is about one ounce
  • Low-fat milk or dairy product
  • ½-1 cup of fruit

A healthy meal should include:

GET FEEDBACK FROM FAMILY

  • Plan several meals using index or note cards, and write down shopping list.
  • Get your family’s opinion of meal.
  • If it’s a hit, mark the card with a star.
  • Save these cards for quick and healthy meals that your family likes.
  • Use shopping list marked on back of card to check pantry and refrigerator.

STOCK PANTRY FOR QUICK MEALS

A nutritious and quick meal also can be made with food already in your kitchen.

  • Flour (all-purpose and self-rising)
  • Cornmeal
  • Baking powder
  • Baking soda
  • Salt
  • Pepper
  • Sugar
  • Vegetable oil or olive oil
  • Cooking spray
  • Margarine (soft tub)
  • Vanilla
  • Cinnamon
  • Oregano
  • Basil
  • Chili powder
  • Dry mustard
  • Garlic powder
  • Canned tuna, chicken, salmon and mackerel
  • Assortment of canned beans, dry beans and legumes
  • Peanut butter
  • Eggs
  • Fresh (when in season and budget allows)
  • Assortment of canned (no-salt added)
  • Frozen without added sauce (when freezer space allows)
  • Canned tomatoes (low-sodium or no-salt added)
  • Tomato sauce and tomato paste (low-sodium or no-salt added)
  • Pasta sauce (low-sodium)
  • Salad greens (if available and budget allows)
  • Onions
  • Potatoes (sweet and white)
  • Celery
  • Fresh fruits (when in season and budget allows)
  • Canned fruit (water or juice packed)
  • Dried fruit
  • 100 % Juice (frozen concentrate or pasteurized)
  • Milk, pasteurized, low-fat or fat-free
  • Canned milk
  • Dry milk
  • Cheese
  • Yogurt
  • Assortment of ready-to-eat cereals (whole grain with no added sugar)
  • Whole grain bread
  • Pasta: spaghetti, lasagna, macaroni
  • Bread crumbs
  • Crackers
  • Rice, white and brown
  • Mayonnaise
  • Ketchup
  • Barbecue sauce
  • Soy sauce (low-sodium)
  • Beef and chicken broth (low-sodium)
  • Vinegar and balsamic vinegar

Let's Talk

Find the county office closest to you!

CONNECT
UT Extension+FCS Graphic
EFNEP logo
TNCEP logo

© 2025 UTHFHC, All Rights Reserved

RECENT RECIPES

This material was partially funded by USDA’s Supplemental Nutrition Assistance Program (SNAP) under an agreement with the State
of Tennessee and partially funded by USDA’s Expanded Food and Nutrition Education Program (EFNEP).

This institution is an equal opportunity provider.