If you’re anything like me, a trip to the grocery store is one way to get some fresh air in the midst of this neverending pandemic. Of course, it’s also important to make sure what you bring home with you to make it through the lockdown is healthy. It’s quite easy to rush to the freezer aisle, but it’s better for you in the long run to stop and browse the produce instead. 

Below are some of the best foods you can grab while making sure you don’t spend too much — I’ll even share a recipe that you can try!

 Step one: get your protein

If you have a carnivorous side, try avoiding processed foods commonly found in the freezers and instead opt for a low fat, fresh option, such as chicken breast. One serving of chicken breast — roughly 85 grams — clocks in at a whopping 24 grams of protein, which is great for maintaining muscle mass and tissue maintenance in the body. 

Don’t worry if you’re vegetarian — you can get your protein fix from plant-based products, such as quinoa, which has eight grams of protein in a cooked serving of one cup.

Step two: fruits and vegetables

Canada’s food guide recommends getting lots of fruits and vegetables; in fact, they should be taking up half your plate. Some great fruits and veggies you can grab at the market include apples, which are high in fibre and are a great all-around fruit; carrots, which are high in antioxidants and potassium; and spinach, which is full of iron, vitamins A and C, and magnesium.

Of course, all these items can be gathered for a good rate. Apples and carrots both clock in at an average of under $5 per kilogram, and frozen vegetables allow you to get more for a lower price. All in all, fruits and vegetables give you great nutritional value for a decent price at the checkout aisle.

Step three: bring it home to make dinner

How can you make a good, healthy dinner? Here is a recipe I use quite often for chicken breasts with veggies.

Ingredients:

  • 1 chicken breast
  • A pinch of salt
  • A pinch of pepper
  • A pinch of paprika
  • A pinch of cumin
  • 1 teaspoon minced garlic
  • 1 teaspoon minced ginger
  • 1 tablespoon olive oil
  • 1 cup of spinach
  • 1 apple

Directions:

Take the chicken breast and marinate it with the salt, pepper, and paprika, along with garlic, ginger, cumin, and just a bit of olive oil. 

Then pop it in the oven to bake at 400 Fahrenheit for 20–25 minutes, and that way, you’ll avoid adding excess fat from cooking and frying oils. 

Chop up the spinach, carrots, and apples and drizzle with olive oil to get a nice side salad for the chicken breast.