Want to get cheaper groceries & ideas for more protein?

Want to find cheap ways to buy groceries & get in some extra protein?

Sundays are usually reserved for many of us to either do laundry, meal prep, and prepare for the week ahead.

Here’s some locations to use if you’re looking to find a good bargain:

1. Target

2. Aldi’s

3. Wholesalers like BJ’s or Costcos

4. Trader Joe’s

Let’s break this down.

Target is a great major retailer that has lots of different brands. I personally recommend the brand known as Good & Gather. It’s very affordable, and there are beans as low as .59 cents! Another tip: based on the location, some locations may be slightly higher or lower than others. For example, Whole Grain Cheerios is 3.49 in the Barclays location while 3.99 in the Broadway Junction location by Brooklyn College.

Aldi's is a German-owned discount store and is extremely cheap. They don’t have as many locations in New York City as Target does. The only difference is that Aldi’s keeps their cost low by not having bags. Instead, you’ll need to bring your own bags, cart, or use .25 cents to get a shopping cart.*

*This was my last recollection since I used to live in Riverdale, Bronx and went to the W. 231 and Broadway location.*

Wholesalers like BJ’s or Costco are great if you’re buying in bulk. Even if you live in a studio apartment or with roommates, you can always buy a storage cabinet and put your items there. You end up saving with non-perishable items, and in situations like COVID-19 with shut downs and furloughs, it’s something good in the long run to have.

Also, don’t think that being by yourself or two people total isn’t enough to get a membership at Costco or BJ’s. It’s still valuable, and there’s usually different membership tiers. For example, Costco has $60 annual membership called the ‘Gold membership.’ For someone like myself who is saving money by living with roommates but doesn’t have kids and isn’t married, then it makes sense. If you have a family, or more than three people living with you, then it’s best to get a bigger membership since it’ll be better for your needs and has better perks.

Trader Joes is a beautiful store. It is very cheap, and has a large selection. They seem to be a very eco-friendly retailer as well. Plus, based on the Brooklyn area, their produce can be cheaper than Target! I’ve personally found bananas for as low as .19 cents per pound! Most places average .59 or .79!

Besides these major retailers, here’s some other ways to extend your food and money in the long term below:

1. Buy non-perishables in bulk for a month or more. Think of canned goods like beans.

2. Buy perishable items like fruits and vegetables on a weekly or bi-weekly case, since it’s going to expire the fastest.

• How to make them last without throwing out spoiled food or wasting money? Invest in airtight containers and food freshness extenders. You can easily buy them on Amazon specifically for extending meat, along with containers for extending the life of fruits and vegetables. The other benefit? It prevents bugs like fruits flies and roaches from going into your kitchen.

Alright, since we’ve talked about some locations for cheap or affordable groceries, let’s look at some ways or ideas to get some extra protein in.

1. Lean beef or turkey.

• It’s great for something relatively quick to cook, and can be cheap if you buy a family pack.

• For some ideas? Think a burger, meatballs, or chili. It can be paired with spaghetti, or rice and beans, or burger buns.

1. Supplements

• Supplements can be a great way to get in some extra protein that you may be lacking from your current diet.

• Suggestions? As a vegetarian and someone who is lactose intolerant, I personally recommend Vega Sport protein. It has 30g per serving. For many people, digesting whey protein can be extremely uncomfortable or cause stomach pain, and vegan protein supplement can be a good alternative. The only negative is that most vegan protein supplements are either a little pricey or taste like chalk. Ideas? Think of a protein waffle or pancake, or make a protein drink.

• Recommendations? Try to dilute the protein shake with a little water since the powder is thick. To get it for cheap, try doing an Amazon subscribe & save or use GNC to have it shipped out to you on a monthly basis.

• Here’s the main thing to remember: supplements are as the name suggests--supplementing something. You should be making an effort to get most of your protein from your current meals.

1. Eggs

• It’s something that you can cook quickly, they’re cheap, and can have so many delicious ways to consume.

• Ideas? Overeasy, scrambled eggs, or hard boiled eggs.

Disclaimer: This blog post was merely for educational purposes only. As a personal trainer, I cannot provide meal plans, as I am not a registered dietitian (R.D). Please seek out a physician (M.D./D.O) for a referral for an R.D. for in-depth nutritional advice, meal plans, and/or counseling.