Have you ever gone supermarket shopping, only to return home and realize you spent your grocery budget, but don’t have the foods to prepare a week’s worth of meals?

How annoying!

Here are a few tips to help you shop smart at the supermarket, and ensure you have a week full of healthy meals and some culinary excitement to boot.

1. Go for foods with extra nutritional punch

Many of the foods you eat already may offer more nutritional value than you think.

Canned tuna, which can be used in sandwiches and salads, is packed with omega-3 fatty acids, lean protein and B vitamins. Whole grain pasta and brown rice offer fiber, and antioxidant-rich spices can turn bland food into a tasty meal. These ingredients can easily be mixed together for a delicious and nutritious tuna casserole.

*BONUS* Canned and frozen beans and vegetables are packed with nutrients, are budget friendly, and can stand alone or add flavor to main courses.

Editor’s note: Canned tuna may be a source of omega-3 fats, but how much omega-3s are contained in the can you purchase may vary considerably. So, be sure to check the nutritional information on the label first.

2. Go for foods with more than one purpose

While many people think of eggs as a breakfast food, they are nutritional powerhouses–full of protein, iron, vitamin B12 and choline–and they’re very versatile.

Many egg recipes work for breakfast, lunch or dinner. Lean ground beef or turkey can add depth to pasta sauces, or can easily be made into burgers, tacos or meatloaf.

Cheese, which is also a source of calcium, can add flavor to any dish from breakfast to dessert! Mix them all together, and you could have a delicious omelet or frittata.

*BONUS* Make extras when you have time to cook. Leftovers are an excellent time-saver on busy days.

3. Go for foods from around the world
Many supermarkets include international aisles with foods from around the world. While you may not be able to take a trip to Greece this summer, you can easily take your taste buds there!

Try hummus with veggie slices for a protein punch. Include olives in your salad for some heart-healthy monounsaturated fats. And, add zing to anything from eggs to burgers to salads with a sprinkle of feta cheese.

Bon Appetite!

What culinary creation have you prepared in a pinch?

Image credit: Lusi