Eating healthily on a budget is absolutely possible with the right shopping strategy. Whether you shop at Tesco, Sainsbury's, Asda, Morrisons, Aldi, or Lidl, this comprehensive guide will help you fill your trolley with nutritious, low-calorie foods without breaking the bank.
We've compiled this UK-specific shopping list based on foods commonly available at British supermarkets, with approximate calorie counts and budget-friendly tips to maximise your money.
🛒 Shopping Strategy Summary
- Shop the perimeter of the store first (fresh produce, meat, dairy)
- Check "reduced to clear" sections for discounted fresh foods
- Own-brand basics are often just as nutritious as branded items
- Frozen vegetables are as nutritious as fresh and often cheaper
- Plan meals ahead to avoid impulse buys and reduce waste
Fruits & Vegetables
The foundation of any healthy diet, fruits and vegetables should fill at least half your plate according to the NHS Eatwell Guide. They're naturally low in calories and packed with vitamins, minerals, and fibre.
🥦 Low-Calorie Vegetables
| Food | Serving | Calories | Notes |
|---|---|---|---|
| Spinach | 80g (raw) | 19 kcal | High in iron, great in salads or cooked |
| Cucumber | 80g | 10 kcal | Perfect for snacking, mostly water |
| Courgette | 80g | 15 kcal | Spiralise as pasta alternative |
| Broccoli | 80g | 27 kcal | High protein for a vegetable |
| Cauliflower | 80g | 20 kcal | Rice alternative when grated |
| Mushrooms | 80g | 11 kcal | Good meat substitute, adds umami |
| Peppers | 80g | 24 kcal | High in vitamin C |
| Carrots | 80g | 34 kcal | Sweet, great for snacking |
| Tomatoes | 80g | 14 kcal | Tinned are just as nutritious |
| Green beans | 80g | 19 kcal | Frozen bags are great value |
🍎 Low-Calorie Fruits
| Food | Serving | Calories | Notes |
|---|---|---|---|
| Strawberries | 80g (handful) | 27 kcal | British-grown in summer are best |
| Watermelon | 80g | 24 kcal | Very hydrating, mostly water |
| Raspberries | 80g | 43 kcal | High in fibre |
| Apple | 1 medium | 72 kcal | British apples available year-round |
| Satsuma/Clementine | 2 small | 50 kcal | Easy to portion, great for lunchboxes |
| Blueberries | 80g | 46 kcal | Frozen are more affordable |
| Grapefruit | ½ fruit | 39 kcal | Note: interacts with some medications |
💰 Budget Tip: Frozen & Tinned
Don't overlook frozen and tinned vegetables — they're picked and processed at peak ripeness, retaining nutrients. Frozen peas, sweetcorn, mixed veg, and tinned tomatoes are cupboard essentials that are often cheaper than fresh equivalents. Aldi and Lidl offer excellent value on frozen vegetables.
Protein Sources
Protein is essential for muscle maintenance and keeps you feeling full longer. Choose lean options to keep calories in check while meeting your protein needs.
🍗 Lean Proteins
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken breast (skinless) | 100g cooked | 165 kcal | 31g |
| Turkey breast | 100g cooked | 157 kcal | 30g |
| Cod fillet | 100g cooked | 96 kcal | 21g |
| Tinned tuna (in water) | 100g drained | 108 kcal | 25g |
| Prawns | 100g cooked | 99 kcal | 24g |
| Eggs | 2 medium | 156 kcal | 14g |
| Quorn mince | 100g | 96 kcal | 12g |
| 0% fat Greek yoghurt | 150g pot | 86 kcal | 15g |
| Cottage cheese | 100g | 98 kcal | 11g |
| Baked beans | ½ tin (200g) | 162 kcal | 10g |
Carbohydrates & Grains
Carbohydrates are an important energy source. The NHS recommends choosing wholegrain options where possible for added fibre and slower energy release.
🍞 Healthy Carbs
| Food | Serving | Calories | Notes |
|---|---|---|---|
| Porridge oats | 40g dry | 149 kcal | High fibre, very filling |
| Wholemeal bread | 1 slice (38g) | 82 kcal | Check for 100% wholemeal |
| Brown rice | 75g dry | 264 kcal | Higher fibre than white |
| Sweet potato | 150g baked | 129 kcal | High in vitamin A |
| New potatoes | 150g boiled | 105 kcal | Keep skin on for fibre |
| Wholewheat pasta | 75g dry | 255 kcal | More filling than white pasta |
| Quinoa | 50g dry | 180 kcal | Complete protein source |
Dairy & Alternatives
Dairy products provide calcium and protein. Opt for lower-fat versions to reduce calories while maintaining nutritional value.
🥛 Lower-Calorie Dairy
| Food | Serving | Calories |
|---|---|---|
| Skimmed milk | 200ml | 68 kcal |
| Semi-skimmed milk | 200ml | 98 kcal |
| Unsweetened almond milk | 200ml | 26 kcal |
| Low-fat natural yoghurt | 150g pot | 84 kcal |
| Reduced-fat cheddar | 30g | 98 kcal |
| Light spreadable cheese | 30g | 51 kcal |
🏪 Supermarket-Specific Tips
- Tesco: Look for "Exclusively at Tesco" healthy ranges. Clubcard prices offer significant savings.
- Sainsbury's: "Taste the Difference" ready meals have calorie counts; Nectar prices for discounts.
- Asda: "Smart Price" range for basics; "Chosen By You" for quality on a budget.
- Aldi: "Super 6" for discounted fresh produce that changes weekly.
- Lidl: Check the "Pick of the Week" fruit and veg offers.
- Morrisons: "Wonky Veg" boxes offer imperfect produce at reduced prices.
Store Cupboard Essentials
Keep these staples on hand to make healthy cooking easier and more flavourful without adding excessive calories:
- Tinned tomatoes: Base for countless low-calorie sauces
- Stock cubes/pots: Add flavour without significant calories
- Dried herbs and spices: Zero calories, maximum flavour
- Garlic: Essential flavouring, minimal calories
- Soy sauce (reduced salt): 10 kcal per tablespoon
- Balsamic vinegar: Great for dressings, 14 kcal per tbsp
- Dijon mustard: Only 10 kcal per teaspoon
- Tinned pulses: Chickpeas, kidney beans, lentils — high protein, high fibre
- Rice cakes: 28 kcal each, good snack base
- Spray oil: 1-cal sprays dramatically reduce cooking oil usage
Smart Swaps to Save Calories
Small changes add up. Here are easy substitutions that can save hundreds of calories weekly:
| Instead of... | Try... | Calories Saved |
|---|---|---|
| Full-fat mayo (1 tbsp) | Light mayo | ~60 kcal |
| Butter on toast | Low-fat spread | ~50 kcal |
| Regular mince (500g) | 5% fat mince | ~200 kcal |
| White rice | Cauliflower rice | ~180 kcal |
| Penne pasta (100g dry) | Courgetti | ~330 kcal |
| Sugary cereal | Porridge with berries | ~100 kcal |
| Fruit juice (250ml) | Whole fruit + water | ~60 kcal |
Sample Weekly Shopping List
Here's a practical shopping list for one person for one week, focusing on low-calorie, nutritious foods:
- Vegetables: 1 bag spinach, 1 bag mixed salad, broccoli, courgettes, peppers, mushrooms, carrots, tinned tomatoes (x2)
- Fruit: Apples, bananas, frozen berries, satsumas
- Protein: Chicken breast (500g), eggs (6), tinned tuna (x2), 0% Greek yoghurt (x4 pots), Quorn mince
- Carbs: Porridge oats, wholemeal bread, brown rice, sweet potatoes
- Dairy: Skimmed milk, reduced-fat cheddar
- Cupboard: Tinned chickpeas, reduced-salt stock cubes, 1-cal cooking spray
Estimated cost: £25-35 depending on supermarket and offers.
Calculate Your Calorie Needs
Find out exactly how many calories you should eat using our free calculator
Use the Calculator →Conclusion
Eating healthily in the UK doesn't have to be expensive or complicated. By focusing on whole foods, choosing lean proteins, loading up on vegetables, and making smart swaps, you can create satisfying meals that support your weight loss goals.
Remember: the best diet is one you can sustain long-term. Don't aim for perfection — aim for progress. Start by incorporating a few items from this list into your next shop and build from there.
Ready to get started? Use our calorie calculator to find your daily calorie target, then plan your meals around the foods in this guide.