i'm pretty sure there's a bunch of posts on this already, so a search would probably answer most questions.
if you need calories, use olive oil.
if you buy whole chicken broilers, then they cost a lot less per pound. plus you get to eat the bones which i love.
if debating between local or organic, i go with local. support those families
the veggies i tend to buy the most are onions, spinach, broccoli, asparagus, green beans, cabbage, carrots, and brussel sprouts. all other veggies depend on what i'm hungry for. i find that onions are my most used veggie out of anything. carrots are pretty cheap in large quantities. my food co-op sells bunched spinach that is not badly priced, especially compared to thsoe boxes you can buy. so try to avoid the box if you can
the majority of my meals involve cooking about half a chopped onion with a wad of grass fed ground beef and an assortment of spices (whatever i'm feeling like playing with at the time). i'll then pour this mixture over a bed of spinach and add some olive oil (or pesto or something spruced up). it's decently priced, very solidly filling, and is not intensive to make (depending on how much you wanna play with the spices or oil/sauce).