A little planning goes a long way for your budget and performance. com for more helpful resource s! Here is a link to see what produce is in season now: USDA Seasonal Produce Guide Only purchase the amount of fresh produce you need for the week, since it is perishable and could go to waste Canned and frozen are great options, too, and will last much longer.

Check out this podcast on Omega 3 and Athletic Performance Incorporate plant-based protein options like nuts, seeds, beans and lentils Low-fat or fat-free dairy products Flavored yogurts can be high in added sugars so be sure to compare the sugar content of different brands If choosing plant-based almond milk or dairy-free yogurt for example , look for options that are calcium-fortified Use this list when shopping — it will keep you focused and prevent you from going over your budget on unnecessary items.

com Map Your Route Start by shopping the perimeter. This is where the fresh produce, dairy products, and deli counter are usually found. Next, enter the central aisles, but choose wisely - some contain healthful foods, while others do not. Stick to the aisles with frozen and canned fruits and vegetables, beans, and whole wheat breads and pastas.

Bonus Tip : These products tend be more budget-friendly, and have longer shelf lives, than the items found around the perimeter! Pay Attention to Unit Price To find the best price in the grocery store, you need to compare the unit prices of items, not the selling prices.

No meal has to be fancy or complicated, and eating the leftovers will save you time and money. For example, grill up chicken breasts, hard-boil eggs, or make a few whole grain options, like pasta or quinoa, to store in the refrigerator for easy and healthy meals during the busy week ahead.

com for healthy and quick recipes! Pack It Up Trail mix Nuts and seeds Nut butter and jelly sandwiches Turkey, venison, or beef jerky Tuna packets Low added-sugar granola bars Sports drinks Foods from concession stands, fast food establishments, and vending machines typically lack many important nutrients that athletes need and are expensive.

Portion out your prepared foods into containers the night before, so they are ready to go when you are! Include portable snacks, such as.. A cooler is also a great investment, and it allows you to pack a wider variety of foods, including: Pre-cut fruits and vegetables, low-fat or fat-free dairy products chocolate milk, Greek yogurt, and cheese , hard-boiled eggs, or hummus.

A little preparation goes a long way! Bonus Tip: frozen water bottles serve as both an ice pack to keep food cool and additional fluids to drink when they unfreeze to stay hydrated! References Ellis E. Creating a Grocery List. Eatright Website. Published March 26, Accessed June 22, Links and Resources Grocery Shopping on a Budget for Athletes Are You Using these 5 Grocery Shopping Tips to Save Money and Time?

wow this is quite a round up! I really like how you included choices for all kinds of dietary needs. Search for:. Home About About Me BUCKET LIST TUMMY IN THE MEDIA Disclaimer and Privacy Policy Work With Me Content Services Nutrition Services Testimonials Blog All Recipes Start Here — Popular and Helpful Posts Running Contact.

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this Post! In This Article: Healthy Meals for Athletes Vegetarian Recipes for Athletes Seafood Recipes Healthy Dinners For Athletes Healthy Athlete Snacks Muffins Granola Bars and Protein Bars Energy Bites Other Snack Ideas and Athlete Nutrition Recipes Healthy Breakfasts and Lunches Sweet Breakfast Options Healthy Pre-Workout Food for Athletes Healthy Post Workout Food for Athletes Post Workout Smoothies.

She specializes in family nutrition, sports nutrition and intuitive eating. She also co-hosts the podcast, Nail Your Nutrition. Support Bucket List Tummy. Your Winter Running Hydration Plan Avoiding Dehydration in Winter. Vegan Diet for Runners: Where to Begin.

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Great post! I want to try these recipes. Nice content! I so love the recipes! Thanks a lot for sharing! Such a great roundup! Definitely passing this along to all my runner friends 🙂. Wow so many delicious recipes! Will definitely have to try these for my pre and post workouts. There is so much great choice, Thanks for including my recipe.

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Once the budget is made, create your food priorities. Top three priorities should be: protein , carbs , and fat — yes those are your macros. Before stepping out of the house to buy more food, take an inventory of what you already have. Condiments, spices, frozen and canned food items should be on at that inventory list; this can easily slash your weekly food bill.

Next on the list should be leftovers. So lesson learned here, learn to love your leftovers. A large chunk of change on the grocery bill is protein. A smart buying option would be to purchase canned meat : tuna, chicken and salmon. Other protein options to look for are canned beans, lentils, nuts, quinoa, and tofu.

The last step: plan out your menu for the week; this will not only save you money, but also time in the food store.

You should know by now that each meal and snack should have a protein and carb. When you think about it, menu planning is the backbone to weekly meal preps. Food items that you should already have are lite mayonnaise, jelly, peanut butter, whey protein powder, and seasonings.

Listed below is a sample shopping list where coupons were applied and store brand products were purchased:. Check out this five-day sample menu , and use this as a template to help build your 50 dollars a week menu.

Note: if you have a stocked-up inventory, you can get more creative with your meals. Stay within your budget by purchasing the item with the lowest unit price! As an athlete, time is precious and very limited — so use it wisely!

Although eating out is easy and saves time, frequent trips to restaurants and fast food establishments can lead to unhealthy choices and unnecessary spending. Most options while dining out are loaded with added sugars and salt — and the portion sizes are out of this world.

To save money, and calories, follow these tips:. A little planning goes a long way for your budget and performance. com for more helpful resource s! Here is a link to see what produce is in season now: USDA Seasonal Produce Guide Only purchase the amount of fresh produce you need for the week, since it is perishable and could go to waste Canned and frozen are great options, too, and will last much longer.

Check out this podcast on Omega 3 and Athletic Performance Incorporate plant-based protein options like nuts, seeds, beans and lentils Low-fat or fat-free dairy products Flavored yogurts can be high in added sugars so be sure to compare the sugar content of different brands If choosing plant-based almond milk or dairy-free yogurt for example , look for options that are calcium-fortified Use this list when shopping — it will keep you focused and prevent you from going over your budget on unnecessary items.

com Map Your Route Start by shopping the perimeter. This is where the fresh produce, dairy products, and deli counter are usually found. Next, enter the central aisles, but choose wisely - some contain healthful foods, while others do not.

Stick to the aisles with frozen and canned fruits and vegetables, beans, and whole wheat breads and pastas. Bonus Tip : These products tend be more budget-friendly, and have longer shelf lives, than the items found around the perimeter! Pay Attention to Unit Price To find the best price in the grocery store, you need to compare the unit prices of items, not the selling prices.

No meal has to be fancy or complicated, and eating the leftovers will save you time and money. For example, grill up chicken breasts, hard-boil eggs, or make a few whole grain options, like pasta or quinoa, to store in the refrigerator for easy and healthy meals during the busy week ahead.

Sweet Potato Mac and Cheese via Endurance Nutrition Expert Bucket List Tummy This pasta dish is a great pre-race meal. Have this the night before a run to set up your glycogen stores and muscles for prolonged activity.

Vegan Lentil Sloppy Joes via Lettuce Veg Out These vegan lentil sloppy Joes are a quick and simple high protein meal, perfect for meal prep or batch cooking to freeze. Italian Lupini Bean Salad via Amy Gorin Nutrition This Lupini Bean Salad with Crushed Pistachio is a delicious high-fiber side dish with a crunchy pistachio topping.

It would make a great addition to any warm meal! Or pair it with a side baked sweet potato or roasted squash for a full meal. Strawberry Basil Protein Smoothie via The Oregon Dietitian This light and refreshing smoothie provides the perfect combination of protein and carbs needed in your post-workout recovery snack.

Chocolate Peanut Butter Cup Energy Balls via Sarah Gold RD Made with only 4 ingredients and filled with antioxidants, healthy fat, and energy-boosting carbohydrates, these chocolate peanut butter energy balls are perfect for a quick pre-workout snack, as an afternoon pick-me-up, or even as a post-workout recovery bite.

Cold Brew Coffee Protein Smoothie via The Oregon Dietitian A cold and delicious way to boost energy before a morning workout! Sweet Potato Oatmeal Bake via Endurance Nutrition Expert Bucket List Tummy This Sweet Potato Oatmeal Bake with Blueberries is the perfect quick and nutritious breakfast option before a mid-morning workout.

Strawberry Banana Peanut Butter Smoothie via Leanna Ray This creamy and delicious strawberry banana peanut butter smoothie requires just four ingredients and comes together fast for a balanced and tasty breakfast on the go. Share in the comments, and let us know which of these you try, too!

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