Grocery Store Staples Guide

January 24, 2023

Author: Megan Hoying

Editor: Caroline Grin

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Walking into the grocery store is like walking into Disneyland; it’s exciting, overwhelming, and expensive. For college students who need to save money and may be new to grocery shopping on their own, it’s especially intimidating. So, let’s simplify it. 

Choose 2-3 of your favorites from each major food group and add them to your grocery list. It’s that easy! Next time you go to Whole Foods, Meijers, Costco, Trader Joe’s, or whatever your preference is, pull out this list to guide you through the aisles. 

Vegetables: I usually head to the frozen aisle because they have the same amount of nutrients as fresh vegetables and I know they will last longer. You can also heat up the frozen vegetables in the microwave for a quick side dish, but do whatever you like! 

• Broccoli

• Carrots

• Kale

• Brussel Sprouts

• Green beans

• Peppers

• Frozen mixed veggies

Fruits: I love fruits so I usually buy 3 of my favorites. If I notice a fruit is going bad, I’ll stick it in the freezer and use it for a smoothie in the next few weeks. Also, take note of which fruits are in season because those tend to be cheaper.

• Bananas 

• Apples

• Berries

• Oranges 

Carbs/Grains: there are endless options for grains and carbs. It is better to eat whole grains than white to get the best nutrients, so keep that in mind while looking in the bread aisle. There are also so many substitutions now in the grocery stores, some of my favorites being chickpea substitutions, like Banza pasta.

• Whole wheat or chickpea pasta

• Rolled oats

• Rice

• Whole wheat bread

• Granola and cereal

Dairy: if you are lactose intolerant or vegan, there are a lot of dairy alternatives out there now. All of the ingredients I’m listing below have great alternatives. No need to miss out on cheese if you don’t have to!

• Milk (almond, oat, 2%, whole, etc)

• Yogurt

• Cheese (shredded, slices, etc)

• Coffee creamer

• Butter 

Protein/Meat: protein is super important in your diet because essentially all of the cells in your body have protein, so you need it to help cell repair and growth. I am not a vegetarian, so I get a lot of protein from meat. However, there are endless other protein options if you are vegetarian or vegan.

• Chicken

• Turkey

• Fish (salmon is usually the cheapest option)

• Peanut butter or any nut butter

• Beans

• Greek yogurt (also a dairy but is a great source of protein)

• Tofu

• Eggs 

• Veggie burgers

Sauces: This isn’t technically a food group, but I like to consider it one because sauces make everything taste so much better. You can buy pre-made sauces and dressings, or grab the ingredients to make your own.

• Soy sauce

• Peanut sauce

• Teriyaki sauce

• Yogurt dill sauce

• Any dressings you like

Before making your next stop at the grocery store, make a list of your favorite foods in each category and keep in mind what’s in your budget. This list can last you a whole week! You can also budget for more snacks if you like, such as chips, popcorn, cookies, and granola bars. Shopping should be fun, not stressful; so keep it simple and choose the foods that will make you the happiest!