A Dietitian Spends $70 at Aldi—Here’s Exactly What She Buys

A Dietitian Spends $70 at Aldi—Here Are 20 Items She Buys

Shopping on a budget doesn’t mean sacrificing nutrition. As a dietitian, I’ve mastered the art of finding healthy, affordable foods at Aldi that support a balanced diet. For just $70, I can stock my kitchen with nutrient-dense staples that make meal prep easy and delicious. Here’s my go-to shopping list that combines quality and value.

1. Simply Nature Avocado Oil ($6.59)

Avocado oil stands out as a heart-healthy kitchen essential with a high smoke point, making it perfect for high-heat cooking methods like stir-frying and roasting.

Unlike some oils that break down at high temperatures, avocado oil maintains its nutritional integrity. Its mild flavor won’t overpower your dishes, allowing other ingredients to shine.

I appreciate that it contains monounsaturated fats, similar to olive oil, which can help maintain healthy cholesterol levels when used as part of a balanced diet.

2. Sprouted Bread ($4.09)

Sprouted bread offers digestibility benefits that regular bread can’t match. The sprouting process breaks down phytic acid, making minerals more available for your body to absorb.

What I love about this bread is its nutty flavor and dense texture that holds up well for sandwiches. Each slice packs more protein and fiber than typical white bread.

For anyone watching their blood sugar, sprouted bread typically has a lower glycemic index, meaning it won’t cause rapid spikes in blood glucose levels after eating.

3. Goldhen Cage Free Large Brown Eggs ($4.29)

Eggs remain one of nature’s most perfect protein packages, delivering all nine essential amino acids your body needs. Cage-free options like these Goldhen eggs often come from hens with slightly better living conditions than conventional eggs.

I always keep eggs on hand for quick meals – from simple scrambles to protein-boosting additions to salads and grain bowls. Each egg provides about 6 grams of high-quality protein.

The versatility of eggs makes them worth every penny, especially when you consider their two-week refrigerator shelf life.

4. Simply Nature Peanut Butter ($4.85)

Natural peanut butter without added oils, sugars, or preservatives delivers protein and healthy fats in their purest form. Simply Nature’s version contains just peanuts and salt – exactly how peanut butter should be.

The oil separation is actually a good sign! It means you’re getting the real deal without artificial stabilizers. Just stir it well before first use and store upside down in the refrigerator to maintain consistency.

Beyond sandwiches, I add spoonfuls to oatmeal, smoothies, and homemade sauces for an instant protein boost and creamy texture.

5. Simply Nature Organic Strawberries ($6.59)

Fresh berries might seem like a splurge, but organic strawberries deliver exceptional nutritional value for their price. These ruby gems pack more vitamin C than oranges, ounce for ounce.

I consider strawberries a smart investment in both flavor and health. They’re naturally low in sugar while offering antioxidants that help fight inflammation and support immune function.

Buy them in season for the best flavor and value, then freeze extras for smoothies. Simply wash, hull, and spread on a baking sheet before transferring to freezer bags for up to six months of berry goodness.

6. Greek Yogurt ($3.35)

Greek yogurt earns its reputation as a protein powerhouse, containing roughly twice the protein of regular yogurt thanks to its straining process. This thick, creamy dairy option makes an excellent breakfast base or satisfying snack.

The live active cultures support gut health by introducing beneficial bacteria to your digestive system. I particularly appreciate its versatility in both sweet and savory applications.

For breakfast, I top it with berries and a drizzle of honey. For lunch, it transforms into a tangy sauce with herbs and garlic, perfect for grain bowls or as a healthier substitute for sour cream.

7. Simply Nature Organic Black Beans ($1.09)

Black beans stand out as one of the most economical protein sources available, costing mere pennies per serving. These plant-powered nutritional gems deliver both protein and fiber – a combination that helps keep you feeling full longer.

The convenience of canned beans can’t be overstated for busy weeknights. Simply rinse them to reduce sodium content by up to 40%.

I add them to everything from tacos and burritos to soups and salads. For a quick meal, I sauté them with garlic, cumin, and a splash of lime juice to serve over rice with avocado.

8. Broccoli Crowns ($2.15)

Broccoli deserves its superfood status as one of the most nutrient-dense vegetables available. These vibrant green crowns deliver vitamin C, vitamin K, fiber, and plant compounds that support detoxification pathways in the body.

Buying just the crowns means less waste and more of the florets everyone loves. I steam them lightly to preserve nutrients while achieving that perfect tender-crisp texture.

Roasting broccoli with a light coating of avocado oil transforms it completely – the florets develop crispy edges and a surprisingly sweet flavor that even vegetable skeptics enjoy.

9. Organic Baby Carrots ($1.75)

Baby carrots offer convenience without sacrificing nutrition, making healthy snacking practically effortless. Their natural sweetness and satisfying crunch make them appealing to all ages.

The pre-washed, ready-to-eat format removes all barriers to vegetable consumption. I keep them front and center in my refrigerator for easy access.

Beyond snacking, these portable orange powerhouses add color and beta-carotene to lunch boxes. They’re also perfect for quick cooking – their small size means they roast or steam in half the time of regular carrots while retaining their natural sweetness.

10. Salad Kit ($3.29)

Salad kits serve as nutritional insurance on hectic days when vegetable prep feels overwhelming. The combination of pre-washed greens, toppings, and dressing makes healthy eating accessible even during the busiest weeks.

I often stretch these kits by adding extra greens or supplementing with additional vegetables like cucumber or bell pepper. The included dressings are perfect for portion control.

For a complete meal, I top the prepared salad with protein sources like hardboiled eggs, leftover chicken, or drained black beans. This transforms a side dish into a satisfying main course in minutes.

11. Cucumber ($0.65)

Cucumbers provide hydration and crunch at a remarkably low cost. Their high water content (about 96%) makes them naturally hydrating while adding minimal calories to your diet.

The refreshing quality of cucumbers makes them perfect for summer meals and snacks. I slice them into water for a spa-like beverage or chop them for quick salads.

Leave the peel on whenever possible – it contains additional fiber and nutrients including potassium. For maximum crispness, store cucumbers in the refrigerator wrapped in a paper towel inside a partially open plastic bag to manage moisture.

12. Tuna ($0.85)

Canned tuna represents one of the most affordable sources of omega-3 fatty acids available. This pantry staple provides lean protein that requires zero cooking – just open, drain, and enjoy.

I keep several cans on hand for protein emergencies when I haven’t planned dinner. Mixed with Greek yogurt instead of mayonnaise, it becomes a protein-packed sandwich filling or salad topper.

Choose light tuna most often for lower mercury levels, especially for children and pregnant women. For variety, alternate between water-packed (fewer calories) and oil-packed varieties (more flavor and healthy fats).

13. Hummus ($2.85)

Hummus transforms simple vegetables into satisfying snacks through its perfect combination of protein, fiber, and healthy fats. This Middle Eastern spread has become a nutritional superstar for good reason.

The chickpea base provides plant protein and fiber, while tahini adds calcium and heart-healthy fats. I use hummus beyond dipping – it makes an excellent sandwich spread replacing mayonnaise.

For a quick dinner, spread hummus on flatbread, top with roasted vegetables, and broil briefly. The protein and fiber combination helps stabilize blood sugar levels, making it an ideal afternoon snack to prevent energy crashes.

14. Reggano Tomato, Basil and Garlic Pasta Sauce ($1.85)

Jarred pasta sauce provides remarkable value when you consider the work involved in making sauce from scratch. Reggano’s version contains real ingredients you’d use at home without unnecessary additives.

Tomatoes deliver lycopene, a powerful antioxidant that becomes more bioavailable when cooked. Beyond pasta, this versatile sauce works as pizza base, soup starter, or simmer sauce for proteins.

I often enhance it with extra vegetables like finely chopped mushrooms, bell peppers, or spinach for additional nutrients. For a protein boost, brown ground turkey or plant-based crumbles before adding the sauce for a quick weeknight meal.

15. Brown Rice ($3.85)

Brown rice retains its bran and germ layers, making it significantly more nutritious than white rice. These outer layers contain fiber, B vitamins, and minerals that support sustained energy and digestive health.

The nutty flavor and chewy texture add dimension to meals. I cook large batches to refrigerate or freeze in portion-sized containers for quick meal assembly throughout the week.

For faster preparation, soak brown rice for 30 minutes before cooking to reduce cooking time by about 20%. Alternatively, prepare it in a pressure cooker to transform this slow-cooking grain into a 15-minute side dish that pairs with nearly any protein and vegetable combination.

16. Chicken Sausage ($3.19)

Chicken sausage offers a leaner alternative to traditional pork varieties while delivering satisfying flavor. With roughly half the calories and fat of pork sausage, it makes portion control easier while still providing quality protein.

The pre-cooked varieties are particularly valuable for quick meals. I slice them into pasta dishes, breakfast scrambles, or sheet pan vegetable roasts for instant flavor and protein.

The variety of flavors available – from apple to Italian herb – prevents meal boredom. Check labels to find options with lower sodium content and minimal additives for the healthiest choice.

17. Kirkwood Boneless Skinless Chicken Tenderloins ($8.49)

Chicken tenderloins cook more quickly than full breasts while offering the same lean protein benefits. Their smaller size means more surface area for marinades and faster, more even cooking – perfect for busy weeknights.

The individually frozen option provides exceptional flexibility. You can thaw exactly what you need, reducing food waste. I portion these into meal-prep containers with different seasonings for varied lunches throughout the week.

For maximum tenderness, avoid overcooking these leaner cuts. A quick 3-4 minute sauté per side or 15-18 minutes in a 375°F oven usually yields perfectly juicy results.

28. Millville Traditional Steel Cut Oats ($3.09)

Steel cut oats maintain more of their natural texture and nutritional integrity than more processed varieties. Their minimal processing preserves the grain’s fiber-rich bran and germ portions, supporting digestive health and providing sustained energy.

The distinctive chewy texture and nutty flavor make these oats particularly satisfying. Many people find they stay full longer after eating steel cut oats compared to instant varieties.

Time-saving tip: Soak steel cut oats overnight to cut cooking time in half, or prepare a large batch on weekends to reheat portions throughout the week. For extra protein and creaminess, cook them in milk instead of water.

19. Friendly Farms Vanilla Unsweetened Almond Milk ($2.55)

Unsweetened almond milk offers flavor without the added sugars found in many plant-based alternatives. With just 30-40 calories per cup, it’s significantly lower in calories than dairy milk while still providing a creamy texture for cereals, smoothies, and coffee.

The hint of vanilla adds natural sweetness without actual sugar. I appreciate that it’s shelf-stable until opened, making it perfect for pantry storage.

While not as protein-rich as dairy milk, almond milk shines in other areas – it’s naturally lactose-free and contains vitamin E, an antioxidant that supports skin health and immune function.

20. Elevation Maxx Protein Bars ($4.49)

Protein bars serve as nutritional insurance for hectic days when sitting down for a proper meal isn’t possible. The best options, like these, balance protein with fiber to promote satiety without excessive sugar content.

I keep these in my bag, desk drawer, and glove compartment for hunger emergencies. The protein helps stabilize blood sugar and prevent the energy crashes that often lead to less nutritious choices.

While whole foods should form the foundation of your diet, quality protein bars provide a practical solution for busy lifestyles. Look for options with at least 10g protein, 3g fiber, and fewer than 10g sugar for the best nutritional profile.