Fueling on a Budget 

A balanced diet can be built around simple, affordable foods that provide the carbohydrates, protein, fruits and vegetables, and healthy fats an athlete needs.

Meal planning can also help you save money by reducing last-minute takeout, unnecessary purchases, and food waste. Please see the Meal Plan template in our Nutrition Portal.

Ways to Save on Groceries

1. Plan before you shop

Take a few minutes to look at your week before going grocery shopping. Meal planning and prepping for the week will be really helpful during the busy season. 

Think about:

  • How many meals will you be eating at home?

  • Which days are especially busy?

  • What foods do you already have at home?

  • What can you use in more than one meal?

Then make a grocery list and stick to it as much as possible. Please see the Grocery List template in our Nutrition Portal.

2. Buy foods that can be used in multiple meals

Choose ingredients that can stretch across several meals.

For example, a large batch of rice can become:

  • A chicken and rice bowl

  • A burrito

  • A stir-fry

  • A side for dinner

This helps you get more meals from the same ingredients.

3. Choose frozen and canned foods

Fresh isn't always better, and it isn't always cheaper.

Frozen fruits and vegetables can be just as convenient, are nutrient dense, and can last much longer. Canned beans, chickpeas, tomatoes, tuna, and other foods can also be budget-friendly pantry staples.

4. Compare prices, not just brands

Store brands and generic products are often less expensive than name-brand versions, and are often the same quality.

When shopping, compare the price per unit rather than just the sticker price. A larger package isn't always the better deal, so check the price per 100 g, kg, or serving when available.


Budget-Friendly Athlete Swaps

You don't need to buy the most expensive version of a food to get the nutrition you need.

Instead of - You can swap it for

Fresh fruit and vegetables - Frozen fruit and vegetables

Individual yogurt cups - A tub of yogurt

Single serve oatmeal packets - A bag of oats

Fresh fish every week - Canned tuna/salmon/sardines or frozen fish

Chicken breast - Chicken thighs

Lean ground beef - Ground turkey, chicken, or beans

Meat for every meal - Eggs, beans, lentils, or tofu

Individual cheese portions - Block cheese

Individual snack packs - Larger package + portion at home

Protein bars - Homemade snacks, granola bars, greek yogurt, or nut butter + toast

Fresh fruit out of season - Seasonal or frozen fruit

Bagged/pre-cut produce - Whole fruits and vegetables

Name-brand cereal - Store-brand cereal

Name-brand pasta/rice, beans, etc.  - Store-brand versions

Pre-made smoothies - Frozen fruit + milk/yogurt + oats

Takeout after practice - A prepped meal or quick meal at home

Remember:

Budget-friendly does not mean lower quality.

Some of the most affordable foods can be excellent sources of fuel:

Carbohydrates: oats, rice, pasta, potatoes, bread, bananas
Protein: eggs, beans, lentils, milk, yogurt, canned tuna
Fruits & vegetables: bananas, apples, carrots, cabbage, frozen vegetables
Healthy fats: peanut butter, nuts, seeds, olive oil

A Simple Budget Meal

You don't need a complicated recipe to make a balanced athlete meal.

Chicken + rice + frozen vegetables + sauce

This simple combination provides:

  • Carbohydrates from rice

  • Protein from chicken

  • Vitamins, minerals, and fibre from vegetables

  • Flavour from your favourite sauce

Make a larger batch and use the ingredients in different meals throughout the week.

Planning ahead, choosing affordable staples, and preparing a few meals or ingredients in advance can make it easier to keep an athlete well-fueled throughout a busy week