What a Dietitian Buys Every Week: 5 Grocery Staples for Healthy, Easy Meals

Let’s be real—healthy eating doesn’t have to mean kale smoothies and quinoa everything. As a dietitian, I’m all about making nutrition realistic and doable, especially during busy weeks.

So, what actually ends up in my trolley every single week?

Here are five practical, budget-friendly staples I always pick up—not because they’re trendy or “perfect,” but because they help me eat well without overcomplicating things.

🍛 1. One Pre-Made Sauce

Each week, I grab one shortcut: a packet curry, a stir-fry sauce, or even a pasta base.I know they might not be as ‘healthy’ as making it myself, bu let’s be honest—there’s always one night where I’m too tired to cook from scratch, and this keeps me from turning to Uber Eats. It’s a helpful middle ground between home-cooked and convenience food.

🥦 2. Canned or Pre-Prepared Veggies

Life’s busy, and I don’t always have time (or energy) to chop and prep fresh veg.Canned beetroot, pre-cut stir-fry mixes, or washed salad greens are my go-tos. They make it way easier to get those veggies in—especially on nights when cooking feels like a chore.

🫐 3. Frozen Berries

Fresh berries are great… until they go mushy in three days or cost $7 a punnet.Frozen berries are a staple in my house. I use them in smoothies, oats, yoghurt bowls—you name it. They’re just as nutritious as fresh, last for ages, and are usually more affordable. Win-win.

🥫 4. Canned Legumes

Chickpeas, lentils, kidney beans—these are MVPs in my kitchen.They’re cheap, full of fibre and protein, and so versatile. I toss them into salads, soups, pastas, and wraps to bulk up meals and make them more satisfying.

🍫 5. A Sweet Treat

Yes, really. I always buy something sweet.It might be a block of chocolate or a few individual serves of dessert. Because I’m not a robot, I enjoy sweet things—and having something I actually like at home helps me feel more balanced (and avoid those late-night pantry raids).

Healthy eating doesn’t mean perfect eating. It means planning in a way that works for your life.

A mix of convenience, balance, and flexibility goes a long way.