Healthy Shopping Lists and Budgets to Save Time and Money

The 12-Week Diabetes Cookbook Shares Grocery Shopping Tips

Looking for a way to cut down on food shopping time and cost? Here are some tips.

Plan your meals for the week, make a shopping list, and shop on one day to buy the ingredients to make meals for the entire week.  With your list you will buy the food you need, nothing extra, saving you money. Buy Linda’s book here!   


nother tip is to list the ingredients according to supermarket departments. With large supermarkets, it’s annoying to realize you forgot something in the dairy department when you’re in the produce section. I even list the departments according to the flow of my supermarket. For example, the dairy department is in the first aisle and the produce is in the last section. So, on the top of my list are the dairy foods and the bottom of the list the produce. Knowing how your supermarket is organized can help you save time.

Some buying tips:

Buy frozen fish that is flash frozen when caught. You can save money and often times this is better than fish that has been sitting in the seafood case. This will help you plan your week. You can use the fish towards the end of the week.

When you buy vegetables, think in terms of how delicate they are.  For example, zucchini and spinach should be used towards the beginning of the week, green beans will hold for a few days while broccoli and cauliflower will hold until the end of the week.  Also, as with the fish, many vegetables are frozen immediately after they are picked and are a good alternative to keep on hand and save money.

Keep low-sodium pasta sauce on hand to help create a quick dinner. If you have frozen shrimp, defrost them in a bowl of cold water and cook them in the pasta sauce.  Serve them over rice or pasta and add a salad for a quick easy meal.

Later in the week, make a shrimp and mushroom pizza for a family-friendly meal. Here is a recipe from my book, The 12-Week Diabetes Cookbook. The book is organized to give you a shopping list for each of the 12 weeks, recipes to go with them and keep the average cost to around $5 per person per meal. It’s published by the American Diabetes Association.

Shrimp and Mushroom Pizza

By Linda Gassenheimer from The 12-Week Diabetes Cookbook, published by the American Diabetes Association.

A hint of lemon makes all the difference in this quick pizza.  Arugula tops this pizza.  Its peppery flavor adds another dimension.

Thin crust pizza bases are available in the market.  It makes a crisp base for the pizza.

The order makes a difference in how fast the pizza cooks. I place the mushroom, peppers and shrimp on top so that they are exposed to the heat and will cook through in just 15 minutes.


  • Any type of mushrooms can be used.


  • Preheat oven to 400 degrees.
  • Prepare pizza.
  • Bake pizza.

Shrimp and Mushroom Pizza

  • 1 12-inch whole wheat pizza base (10 ounces)
  • Olive oil spray
  • 2 large, ripe tomatoes, sliced (about 2 cups)
  • 8 ounces reduced-fat Swiss cheese
  • 2 cups sliced button mushrooms
  • 2 cups sliced green bell pepper
  • 1 1/2-pounds raw, peeled and deveined large shrimp
  • 2 teaspoons dried oregano
  • 4 tablespoons lemon juice
  • 1/4 teaspoon freshly ground black pepper
  • 2 cups baby arugula

Preheat oven to 400 degrees.  Line a baking sheet with foil.  Place pizza base on the foil and spray with olive oil spray. Place sliced tomatoes in one layer over the pizza base. Place cheese slices over tomatoes.  Spread mushrooms over the cheese and bell pepper on top of the mushrooms. Place the shrimp evenly over the top.  Sprinkle oregano over the shrimp.  Place baking tray on the middle shelf of the oven and bake 15 minutes.  Remove from the oven and sprinkle the lemon juice and pepper over the top.  Wash and dry the arugula, place in the center of the pizza and spray with olive oil spray. Serve immediately.

Number of servings 4 | Per serving: Total Calories 473, Total Fat 9.0 g, Saturated Fat 3.7g, Monounsaturated Fat 3.1 g, Sodium 672 mg, Cholesterol 296 mg, Total Carbohydrate 43.8 g, Fiber 8.7 g, Sugars 8.5 g, Protein 60.2 g, Potassium 1029 mg, Phosphorus 772 mg

Visit Linda: Facebook: Linda Gassenheimer – Instagram: lgassenheimer – Twitter:

Related Posts