As a registered dietitian, I often hear people say it’s so expensive to eat a healthy diet.
I understand how it can appear that way but some of the healthiest foods are also the cheapest. And there are a few things you can do to stretch your food dollars further while putting healthy foods on the table! Here are my best tips for eating healthy on a budget!
Easy ways to eat healthy on a budget
- Plan your meals and snacks each week.
- Eat fruits and vegetables that are in season. You’ll get top nutrition and pay less for pears and sweet potatoes in fall and berries in the summer, for example.
- Focus on cheaper fruits and vegetables like bananas, apples, oranges, potatoes, spinach which are priced well all year long.
- Buy ugly produce marked down at the supermarket.
- Buy salad greens by the head versus bagged.
- Consider cabbage. Humble green cabbage is a healthy option and perfect for topping tacos, roasting or steaming.
- Include seeds like sunflower and pumpkin seeds for a healthy snack.
- Eat cheaper nuts like almonds and peanuts.
- Buy nuts in bulk instead of packaged and flavored.
- Wash and chop produce ahead of time to make it easy to grab and go.
- Use the bulk bins to try new-to-you grains, beans, and nuts.
- Make your own hummus. It will taste soo much better.
- Use a variety of grains. Instead of expensive quinoa try brown rice, barley, farro or oats.
- Buy plain whole oats instead of the packaged, pre-flavored ones.
- Eat less meat.
- Eat more plant proteins like lentils, chickpeas, and beans.
- Stretch taco meat by adding black beans or pinto beans for fiber and protein.
- Try eggs for a cheap protein at meals and snacks.
- Eat sardines. These are a cheap and sustainable source of omega 3s!
- Choose cheaper cuts of meat (like chuck or rump roast). Use a slow cooker to cook them low and slow to become more tender.
- Buy the whole chicken instead of the parts.
- Use canned salmon and tuna for protein-rich meals and snacks.
- Bake a batch of homemade granola every week.
- Make your own nut butter.
- Make your own homemade applesauce.
- Blend and strain your own homemade almond milk, oat milk, and pecan milk!
- Shake up homemade salad dressing instead of buying bottled.
- Bake your own kale chips. They are ridiculously expensive in the store!
- Pop fresh popcorn using kernels from the bulk bins.
- Make your own stock. Simmer vegetable scraps and/or bones to create a flavorful stock.
- Drink water at home instead of sugary beverages.
- Season your food. Eating healthy should still taste good or else you might toss it.
- Brew your own coffee at home. No more $5 lattes!
- Steep tea to sip at home. You can buy an entire box of tea for the price of one cup at Starbucks.
- Forget the expensive ingredients. Matcha, protein powder, truffled anything, and other ingredients are not required for good health.
- Keep things simple. Healthy doesn’t equal fancy.
Shopping for food on a budget
- Stick to your grocery list.
- Use coupons on foods you were already going to buy.
- Check the unit price. Sometimes the bigger package is a better deal.
- Don’t buy all organic. It’s not necessary.
- Resist the impulse buy at the checkout counter.
- Spend less time in the supermarket. Studies show the longer you’re in the store the more you spend.
- Buy generic or store brands for the basics.
- Look for private-label organic options at supermarkets, Sprouts, Aldi, and Trader Joe’s. (Also see #40.)
- Don’t shop when you’re hungry. You will buy more.
- Buy whole foods. Precut fruits and vegetables cost more.
- Buy dry beans, peas, and lentils. Cook them from scratch.
- Purchase low-sodium canned tomatoes, pumpkin, and beans.
- Swap where you can. Buy spinach and chard if it’s cheaper than kale or a different shaped pasta if it’s on sale.
- Choose the cheapest lettuce. There’s very little nutrition difference between romaine and green-leaf lettuce!
- Skip junk foods – most of the time.
- Make double of your favorite meals. This saves time and effort meaning you are less likely to order takeout.
- Shop the bargain bin at your local farmer’s market.
- Join a CSA – short for Community Supported Agriculture.
- Sign up for Thrive Market or other healthy online food retailers to score deals.
- Visit international markets to buy spices for less.
- Buy ingredients like rice noodles and chickpea flour at Asian food markets.
- Skip the shiny new ice cream or treat that you didn’t intend to buy.
Eating away from home
- Eat out less often.
- Pack your own lunch.
- Carry a nut butter sandwich and piece of fruit for a meal or snack on the plane.
- Opt for fast-casual restaurants like Chipotle or Panera instead of full service to save.
- Eat out at lunchtime instead of dinner to save money.
- Split an entree and add a salad at dinner.
- Take home leftovers for lunch or dinner the next day. And remember to eat them.
- Order water instead of a soft drink.
- Skip dessert unless it’s really good. It’s marked up!
Waste less food
- Keep your pantry clear of clutter. Not knowing what you have can lead you to buy duplicates.
- Organize your freezer and refrigerator so you know which foods you have.
- Take inventory. Knowing what you have helps you reduce waste and spark creative meals.
- Plan meals using the foods you have on hand.
- Use up the foods you have in the kitchen. Food waste in the US is a major issue both at home and out. And it’s costing money. One study found that the average family tosses over $500 a year in spoiled food. Use it, don’t lose it.
- Repurpose leftovers. Add an egg to last night’s fried rice for a quick lunch.
- Blend wilting greens or herbs into pesto or sauce recipes.
- Puree leftover fresh berries into a sauce for pancakes, waffles or ice cream.
- Blend leftover milk or yogurt into fruit pops that can be enjoyed well beyond the expiration date.
- Keep greens dry to reduce spoilage.
- Store herbs wrapped in a dry napkin (cloth or paper) in the crisper to keep them fresh longer.
- Pulse stale bread in a blender to make breadcrumbs. Freeze to use later.
- Slice, then bake leftover pita bread or corn tortillas to make chips.
- Cut day-old bread into cubes. Toss with olive oil and herbs. Bake for homemade croutons.
- Dehydrate fruits and vegetables to preserve and enjoy later.
- Don’t immediately toss “expired” foods. Most are still good after the sell-by date.
Use the freezer to save money
- Package and label foods well – with the food name and the date.
- Buy frozen vegetables. Frozen vegetables are just as healthy as fresh. Just choose the ones without added salt or sugar.
- Freeze fresh, in-season berries, peaches, and other fruits the day you buy them to enjoy later in the year.
- Freeze fresh, in-season vegetables like sweet corn and green beans the day you buy them to enjoy later in the year.
- Buy frozen seafood instead of fresh. It’s generally cheaper and won’t go bad in a couple of days.
- Freeze extra chopped onions, peppers, and carrots to toss into a saute, soup or chili.
- Wrap and freeze blocks of cheese before they go bad.
- Freeze leftovers. Soups, chill, pasta dishes, and casseroles are ideal for thawing and reheating for quick, healthy weeknight meals. Seal foods in freezer-safe containers. They will last 3 months and longer.
- Stock up on frozen foods when they are on sale. Check circulars and store apps for sales.
- Freeze leftover tomato paste, pesto, sauces into ice cube trays to use later.
- Freeze bread if you won’t eat it all before it goes stale. Wrap it first.
Grow your own food
- Grow your own herbs. You can start with a plant from the grocery store produce section. Just replant it and place it in a sunny windowsill or garden.
- Regrow lettuce. It actually works and is a fun science project for kids. Keep it going and you won’t have to buy lettuce for a while!
- Regrow celery. Celery adds delicious depth of flavor to soups and stews so it’s the perfect budget-friendly flavor saver!
- Plant and grow tomatoes, cucumbers and salad greens outside your door.
- Join a community garden where you can swap for variety.
- Volunteer at a local farm. You might be able to get fresh produce if they have extra.
Did I miss anything? Share your ways to save money and eat well below!
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