Food Budgeting

Vegetarian Proteins


  • Lentils = $1.00 for a 540ml can = ~450grams
  • Lean ground beef = $1.40/100g

450grams of lean ground beef = $5.60 vs. 450grams lentils = $1.00

If you did ½ lean ground beef and ½  lentils it would be = $3.20 for 6 servings  or $0.53/serving

ONLY lean ground beef = $5.60 for 6 servings = $0.93/serving

SAVINGS of $2.40 from one meal 

¾ cup is one serving of protein:

  • Brown beans, black beans, kidney beans
  • Chickpeas
  • Tofu
  • Lentils
  • Edamame
  • Quinoa

Choose vegetables and fruits that have longer shelf life

If available keep some frozen vegetables and frozen fruit on hand

Stock up on:

  • Carrots, celery, spinach, mushrooms, zucchini, cucumber, tomatoes
  • Dried unsweetened fruits (raisins, cranberries, bananas)
  • Apples, oranges, grapefruits, bananas, grapes

The good food box program Calgary

Purchase fresh fruits and vegetables at cost 

Orders happen monthly

Cost for box of fresh fruits and vegetables:

  • 20-25lbs = 25$
  • 30-35lbs = 30$
  • 40-45lbs = 35$

Food Budgeting Apps

  • FLIPP –
  • Flashfood
  • Checkout 51

Ways to stretch eggs further

Instead of cooking poached, hard boiled, fried or scrambled eggs you can spread eggs further by  making:

  • Muffins
  • Pancakes
  • Waffles
  • Banana or zucchini bread
  • Homemade cinnamon raisin bread

Use whole wheat, chia seeds, ground flax and/or chia seeds to boost the fibre in these baked goods and keep you full longer!

Click on one of the links below to check out our meal planning tips and recipes!

Check out our meal planning blog to help with saving money and eating out less!

Leave a Reply

%d bloggers like this: