Eating healthy does not have to be expensive—and a viral TikTok from registered dietitian Zach Coen is proving it. In his grocery haul video, the RD shows how he turned just $33 worth of Walmart staples into 18 balanced, nutritious meals, while calling out one of the biggest myths in wellness: that healthy eating is only for people with big budgets. “You do not have to spend a lot of money just to eat healthy, and I will prove it to you,” he says. His cart is filled with affordable but nutrient-dense items—many of them frozen or non-organic—which Coen emphasizes are just as nutritious as their pricier counterparts. He also pushes back against fear-based ingredient messaging: “What’s actually unhealthy is stressing and obsessing over ingredients in everything you eat because some salesman in a grocery store told you they’re toxic.”
Here are the eight Walmart grocery picks Zach recommends—and why each one can actually support weight-loss goals.
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1. Great Value Alfredo Sauce
Alfredo sauce gets a bad reputation, but the dietitian explains that incorporating accessible, convenient ingredients is key to maintaining a sustainable diet. When used in moderate portions, jarred Alfredo adds flavor and satisfaction—two things that help prevent overeating later. Pairing it with vegetables and lean protein (like chicken or tofu) makes it a balanced component of a weight-loss-friendly meal without feeling restrictive.
2. Pillsbury Pizza Dough
Pizza can absolutely fit into a healthy diet. Pillsbury’s classic pizza dough offers a manageable calorie base that becomes nutrient-dense when topped with veggies, lean protein, and lighter sauces. The RD highlights its importance for long-term success: allowing yourself satisfying, enjoyable foods makes weight loss easier, because you’re less likely to binge or feel deprived.
3. Great Value Frozen Corn
Corn contains fiber, natural sweetness, and essential nutrients like vitamin C and magnesium. Frozen corn is especially helpful for weight loss because it’s budget-friendly, keeps for months, and adds volume to meals—making dishes more filling without adding excess calories. The fiber content supports digestion and helps stabilize blood sugar.
4. Great Value Three Cheese Shells & Cheese
Mac and cheese can still be part of a slimming meal plan when portioned properly and paired with vegetables and protein. This boxed version provides comfort-food satisfaction, which is psychologically important when building a sustainable routine. Coen uses it in his buffalo chicken shells to create a balanced, protein-rich, veggie-packed dish that supports fullness and prevents cravings.
5. Great Value California-Style Vegetable Mix
This frozen blend—typically broccoli, cauliflower, and carrots—is high in fiber and low in calories, making it excellent for volume-eating. Vegetables like these add bulk to meals, helping people feel full while staying in a calorie deficit. Plus, frozen veggies are flash-frozen at peak freshness, preserving nutrients just as well as fresh produce.
6. Fresh Spinach
Spinach is one of the most nutrient-dense foods per calorie. It’s packed with vitamins A, C, and K, plus iron, antioxidants, and fiber—all of which support metabolism and healthy digestion. It cooks down significantly, making it easy to add to eggs, pasta, pizzas, and grain bowls for an effortless nutrition boost.
7. Great Value Diced Tomatoes
Canned diced tomatoes add flavor, hydration, and antioxidants—especially lycopene, which supports heart health and reduces inflammation. For weight loss, tomatoes help create satisfying sauces or bases for soups and bowls without adding many calories. They also contribute fiber, which enhances satiety.
8. Great Value Frozen Broccoli Florets
Broccoli is a weight-loss powerhouse. It’s extremely low in calories but rich in fiber, vitamin C, folate, and antioxidants. Frozen broccoli is convenient and affordable, and it blends seamlessly into pasta, casseroles, stir-fries, and even pizza toppings. Its fiber content helps keep hunger levels stable, which is crucial for maintaining a calorie deficit.
