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10 cheap and cheerful grocery items to stock up on

People often believe that a healthy diet is expensive. And yes, there are a lot of fancy recipes out there which use special ingredients which you cannot purchase from your local supermarket. BUT you can still eat well and be on a healthy weight loss diet on a budget!

We have compiled a list of fabulous, economical foods to include in your fridge, pantry and freezer which are kind not only on your waistline but are friendly to your wallet too!


Top 10 budget foods to stock up on for best nutrition and weight loss

1. Frozen peas

3 Family Friendly Recipes With Frozen Peas If there’s one thing you should have in your freezer at all times when following a healt

Peas. They are high in iron and fibre and a perfect addition to every casserole under the sun. You can even eat them as a snack if you like!

More often than not they are snap frozen which retains the nutrition of the pea the same or often even better then fresh peas in the supermarket.

2. Chickpeas (canned or dried)

Flourless chocolate cake (and it’s sugar-free too)

If you can think in advance for soaking and cooking your chickpeas, buy the dried variety as they’re so cheap! And they’re actually very versatile – think hummus, stews, curries and patties.

Chickpeas are a legume, like peas, so they are also a very good source of fibre and also protein. Protein, especially plant based proteins, are a excellent macro nutrient to focus on in weight loss diets.

Check out how we’ve used chickpeas in this amazing flourless chocolate cake.

3. Rolled oats

Nutritious Date And Oat Bliss Balls

Homemade porridge with stewed fruits and some scattered nuts or chia seeds is such a delicious and nourishing way to start the day. Rolled oats can be bought for next to nothing and the satisfaction from a meal with these beauties will keep you full and content until lunch.

Rolled oats are a fabulous source of fibre and complex carbohydrates. They are great for porridge, but also adding to a Healthy Mummy Smoothie, homemade muffins or healthy snacks like these Date And Oat Bliss Balls.

4. Rice

Healthy chicken and pineapple fried rice

Try and choose brown rice for a higher fibre content but rice in general, if bought in bulk and stored correctly is a nutritious gluten free grain staple. You can add it to so many of your recipes without any hidden calories. This is because of the simple cooking method.

This Healthy Chicken and Pineapple Fried Rice is one of our favourites here at Healthy Mummy HQ.

5. Kidney beans

Healthy Chilli Con Carne

Similarly to chickpeas and peas, kidney beans are also a legume. They too are high in fibre, protein and iron. The best way to take advantage of kidney beans is to add them to dishes that may normally consist of meat. This not only reduces the cost of the meal, but also often reduces the calories while boosting the fibre content of the meal.

Tuck into our heart warming Healthy Chilli Con Carne With Beef And Kidney Beans, a recipe from the 28 Day Weight Loss Challenge recipe hub.

6. Canned tomatoes

One Pot Spaghetti Bolognese

Canned tomatoes are a perfect pantry staple as they can be added to delicious recipes such as pasta sauces, lasagnes, casseroles, salsa, nachos, curries, soups, limitless possibilities. Aim to choose varieties which are free from added salt or herbs, spices and flavours. Add in your seasonings post cook for a fresher flavour profile.

You can make our One Pot Spaghetti Bolognese using canned tomatoes.

7. Frozen spinach

Spinach and Pesto Pizza

Frozen spinach is something you can also add to many warm savoury dishes or even to your green Healthy Mummy Smoothie. The convenience of having it frozen means you avoid wasting fresh spinach wilting or degrading in the fridge, avoiding waste and associated cost. Put it on top of your next homemade pizza!

8. Eggs

Tuna Omelette

Eggs are such a nourishing food, high in protein and ridiculously easy to include in a weight loss diet. Cook them well while you are pregnant or breastfeeding and enjoy the benefits of this meat free high source of protein.

Eggs are a quick and easy weeknight meal or they could be a snack on the go while picking up the kids. As they are high in protein they assist in retaining fullness so we do not feel like we need to graze on more snacks.

This Tuna Omelette from the 28 Day Weight Loss Challenge is delicious and really easy.

9. Canned salmon (sustainable varieties)

5 Ingredient Soba Noodles with Salmon

Salmon is a rich source of omega 3 fatty acids which is great for a pregnancy or breastfeeding diet in assisting in the development of the brains and eyes for babies. For the rest of the population it is also important with its additional anti-inflammatory properties.

Choosing canned salmon rather than fresh salmon gives you a cheaper option to work with the added convenience. Choose sustainably source brands and try it in this delish Soba Noodles with Salmon dish.

10. Bulk buy fruits


Bulk buy fruits are a great way to purchase fruit cheaply. In the cooler months stew off some of the fruits and store in the fridge or freezer to use later in recipes like this Apple Pie Mug Cake. In the summer months, you can stew them off or freeze them whole to make into delicious and healthy ice cream treats for the family or add them to a Healthy Mummy Smoothie to make it extra creamy.

Are you ready to kick-start your weight loss?


Want to shift your baby weight but feel like you have NO TIME in your day to exercise and eat healthily? That’s where the Healthy Mummy’s 28 Day Weight Loss Challenge can help.

Our Challenge entails: 

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels.
  • Home to thousands of EASY-TO-MAKE recipes.

To find out more about joining the 28 Day Weight Loss Challenge for £1 click here.

PLUS – connect with THOUSANDS of other mums on the 28 Day Weight Loss Challenge by joining our free support community here


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