You are using an older browser version. Please use a supported version for the best MSN experience.

Eat well WITHOUT breaking the bank: Fit foodie reveals the exact supermarket staples she buys each week - and her go-to budget dinner recipe

Daily Mail logo Daily Mail 17/01/2019 Kristy Johnson For Daily Mail Australia

TORONTO, ONTARIO, CANADA - 2017/01/16: Blueberries fruit is a small clay recipient. They are over a marble surface. Health benefits of the blueberry include being rich in antioxidants. (Photo by Roberto Machado Noa/LightRocket via Getty Images) © Getty TORONTO, ONTARIO, CANADA - 2017/01/16: Blueberries fruit is a small clay recipient. They are over a marble surface. Health benefits of the blueberry include being rich in antioxidants. (Photo by Roberto Machado Noa/LightRocket via Getty Images) With the cost of everyday living on the rise, most are opting to cook at home instead of dining out.

And when you're trying to keep to a budget, a few grocery staples are essential.

Download the Microsoft News app for your Android or iPhone device and get news & live updates on the go.

Cookbook author and heath food guru Sally O'Neil of The Fit Foodie told FEMAIL the items that make up her weekly supermarket spend.

Ms O'Neil also suggested meal prep as a way to get the most out of your ingredients, and to prepare separately so you're not eating the same dish daily.

a woman posing for a picture: Revealed: Cookbook author and health food guru Sally O'Neil (pictured) shared her weekly grocery staples  © Provided by Associated Newspapers Limited Revealed: Cookbook author and health food guru Sally O'Neil (pictured) shared her weekly grocery staples  1. Fruit and vegetables

Ms O'Neil recommended adding in-season berries (or frozen if cheaper), in-season avocado, lemon and lime, along with pumpkin and zucchini, to your weekly grocery basket. 

'Blueberries are a great addition to cooked oats for breakfast, while avocado works well on brown toast for lunch,' she said.

2. Dairy

Plain Greek yoghurt, cottage cheese and plain kefir, make up Ms O'Neil's staples.

'Throw in a few berries to your yoghurt, or add cottage cheese on toast,' she said.

a tray full of food: Tip: Ms O'Neil suggested meal prep as a way to get the most out of your ingredients, and to prepare separately so you're not eating the same dish daily  © Provided by Associated Newspapers Limited Tip: Ms O'Neil suggested meal prep as a way to get the most out of your ingredients, and to prepare separately so you're not eating the same dish daily  3. Protein

'Eggs, fish and lean chicken are great options,' Ms O'Neil said.

However for vegetarians or vegans, she suggested swapping for organic tofu, lentils or beans.   

4. Nuts

Ms O'Neil suggested buying in bulk or going through a food co-op (volunteer-run organisations) for good discounts.

'I love picking up almonds, cashews and walnuts,' she said. 

5. Healthy carbohydrates

'Sweet potato, brown rice, rye toast and oats,' are my go-to's,' Ms O'Neil said.

She recommended adding a portion to your lunch to keep you feeling sustained throughout the day. 

6. Other pantry essentials

'Canned white beans, chickpeas, tinned tuna, salmon or sardines, make up my list when I have a bit of extra cash,' Ms O'Neil said.

'Extra virgin olive oil is great for cooking, while a few squares of dark chocolate make a nice treat. Almond milk is also great for adding a splash into my tea or coffee.'    

a plate of food on a table: Dinner option: Lean chicken with either salad or in-season green vegetables is one of Ms O'Neil's dinner 'go-to's'  © Provided by Associated Newspapers Limited Dinner option: Lean chicken with either salad or in-season green vegetables is one of Ms O'Neil's dinner 'go-to's' 

What is a sample breakfast, lunch and dinner? 

Breakfast: Oats cooked in water with blueberries (either fresh or frozen)

Lunch: Two eggs and half an avocado on rye or brown toast 

Dinner: Lean chicken with salad or steamed in-season vegetables. Add a little olive oil, lemon and salt. 

Source: Sally O'Neil/The Fit Foodie  

a bowl of fruit sitting on a table: Staples: She suggested buying nuts in bulk and in-season berries (or frozen if cheaper). Blueberries can be added to cooked oats in water for breakfast  © Provided by Associated Newspapers Limited Staples: She suggested buying nuts in bulk and in-season berries (or frozen if cheaper). Blueberries can be added to cooked oats in water for breakfast  What is the beginner's guide to meal prep?

1. Start simple
2. Double or triple ingredients when cooking dinner
3. If possible, prep ingredients separately
4. Combine the cooked ingredients in different ways, you're not eating the same dish day after day

Source: Sally O'Neil/The Fit Foodie

Gallery: 20 No-Stress Recipes That Are On the Mediterranean Diet [PureWow]

AdChoices
AdChoices

More From Daily Mail

image beaconimage beaconimage beacon