Healthy Eating at Dollarama: 24 Expert-Approved Buys

Dollarama Deals: 24 Healthy & Affordable Food Finds to Beat Inflation

As grocery costs continue to climb, savvy shoppers are turning to discount retailers like Dollarama for budget-friendly options. But can you actually eat healthy without breaking the bank? The answer is a resounding yes. Here are 24 low-cost alternatives to nourish your body and your wallet, proving that healthy eating is accessible to everyone.

Navigating Rising Grocery Costs

The increasing price of food is a major concern for many families. “Consumers are actively seeking ways to stretch their grocery budgets,” notes a recent report on consumer spending. Dollarama offers a surprising array of nutritious choices, requiring a little know-how to maximize their value.

Breakfast on a Budget

Starting the day with a healthy breakfast is crucial, but it doesn’t have to be expensive.

• Canadian Quick Oatmeal: At $1.75 for 454g, this oatmeal boasts 5g of protein and 4g of fiber with no added sugar. Enjoy it hot or cold for a filling start.
• Puffed Rice Cereal: While lacking in fiber, this cereal is one of the least sugary options at $3 for 280g (3g of sugar per 28g serving). Boost its nutritional value by adding wheat or oat bran, or even chia seeds.
• Breakfast Bars: A package of two bars (50g) provides 5g of protein and 3g of fiber for $3.75 for 4 servings. Made with gluten-free oats, these bars are a convenient and wholesome choice. Pair with milk, a soy drink, or Greek yogurt for added protein.

Smart Snacking & Pantry Staples

Beyond breakfast, Dollarama offers a range of affordable staples for snacks and meal preparation.

• Organic Rice Crackers: These non-GMO crackers, priced at $1.25 for 100g, are low in fat and made with a simple ingredient list: rice, sunflower oil, and sea salt.
• Brown Rice Cakes: With just one ingredient – brown rice – these cakes provide only 12g of carbohydrates for two pancakes, costing $1.75 for 130g.
• Organic Granola Bites: Made Good products are known for their clean ingredient lists. These organic, gluten-free, and nut-free bites ($2.50 for 100g) are packed with oats, fruit, crispy brown rice, and plant extracts like mushrooms, spinach, and beets.

Protein Power on a Dime

Getting enough protein is essential, and Dollarama offers several affordable sources.

• Smoked Oysters: Rich in iron and zinc, these oysters ($1.50 for 85g) provide 11g of protein per 55g serving.
• Light Tuna Flaked in Water: A drained can (91g) of light tuna ($1 for 130g) delivers 20g of protein and is low in fat (0.5g). It’s a healthier choice than white tuna due to its lower mercury content.
• Sardine Fillets: Among the best fish for nutrition, sardines ($2 for 100g) are rich in omega-3s and low in mercury. A drained can (85g) provides 2g of omega-3 and 18g of protein, meeting 20% of your daily vitamin D needs.
• Chickpeas: Plant-based proteins are generally more economical. A 250ml (1 cup) serving of chickpeas ($1.25 for 398ml) provides 12g of protein and 8g of fiber.
• Roasted Unsalted Pumpkin Seeds: These seeds ($2 for 140g) contain only one ingredient and offer 19g of protein per 50g serving, along with significant iron and protein contributions.
• Natural Almonds: Providing 12g of protein and 5g of fiber per 50g serving, these unsalted almonds ($1.75 for 75g) also contribute to your calcium intake.
• Pistachios: While salted, these pistachios ($3.25 for 140g) are a good source of healthy fats, providing 11g of protein and 5g of fiber per 50g serving.
• Roasted Peanut Shells: The act of shelling peanuts can slow down consumption. These peanuts provide 12g of protein and 4g of fiber per 50g serving ($2.25 for 400g).

Boost Your Meals with These Additions

• Chia Seeds: Certified organic, these seeds ($1.75 for 160g) offer 5g of fiber and valuable omega-3s, perfect for no-cook groats.
• Mixed Vegetables: Canned vegetables are a budget-friendly option when fresh or frozen aren’t available. This salad ($1.25 for 398ml) provides 2g of fiber and only 80mg of sodium per ½ cup serving.
• Corn: A Quebec staple, corn ($1.25 for 341ml) is low in sodium and a good source of fiber (4g per serving).
• Pitted Prunes: These prunes ($1.25 for 180g) are a good addition to stews and can aid in digestive regularity.
• Applesauce Without Added Sugar: Convenient and gluten-free, these bottles ($3.25 for 4 x 90g) are perfect for lunchboxes.
• Freeze-Dried Apples: A fat-free snack with 2g of fiber, these crispy apples ($1.25 for 20g) offer a satisfying crunch.

Essential Extras

• Extra-Virgin Olive Oil: This cold-pressed, GMO-free Tunisian olive oil ($3.50 for 250ml) comes in a protective dark bottle.
• Sugar-Free Almond Drink: Providing calcium and vitamin D, this plant-based drink ($2.50 for 946ml) is ideal for those with lactose intolerance.
• Coconut Water: Popular among athletes, this coconut water ($1.51 for 490ml) is rich in potassium.
• Green Pea Chips: A healthier alternative to traditional chips, these chips ($2.50 for 94g) offer 9g of protein and 7g of fiber with moderate sodium content.

Shopping at Dollarama doesn’t mean sacrificing nutrition. With a little planning, you can create a healthy and affordable meal plan that fits your budget.