20 Tips for Eating Healthy on a Budget
Use these money-saving tips to help you plan your meals, recipes, and grocery list, and curb expenses when food shopping.
Here are 20 ways to save money while eating healthy.
1. Plan around specials
Take advantage of sales and coupons. Browse the ads for your local grocery store and plan meals around the deals and discounts.
2. Shop around
Check the prices at other stores in your area for items you frequently purchase. Larger stores or stores with more locations might have lower prices on items you buy often.
3. Consider the unit price
When comparing prices between similar food items, consider the cost per unit (per ounce, per pound, etc.). Two food items may be similar in price, however upon closer investigation, you may find that one is less expensive per unit.
Different items are measured in different units, and you will likely find the unit price in small print on the shelf tag.
4. Use what you have
Build a meal or snack with ingredients you already have on hand. The time you save by not going to the store can be used to create something new and healthy!
5. Organize your kitchen
Spend time organizing your refrigerator, freezer, and pantry so you know what you have on hand.
This is a good way to:
Find food that may be expiring soon.
Prevent purchasing duplicate items you don’t need.
Identify ingredients you could use to create a meal or snack.
6. Repurpose leftovers
Add leftovers to a meal or snack before they go bad.
For example:
Throw leftover veggies, rice, or pasta into a soup.
Blend leftover vegetables into a smoothie.
Add leftover chicken or other meat to a salad.
Make a casserole with leftover ingredients.
Etc.
7. Stick to a list
Plan meals in advance and make a list of items you need from the store. Commit to purchasing only what is on your list and saying “no” to impulse purchases.
Skip aisles that don’t contain items on your list, and avoid going to the grocery store when you’re hungry. These suggestions can help you say “no” to tempting items that aren’t on your list.
8. Buy from bulk bins
Check for bulk bins at the store. Certain items will be cheaper when purchased from a bulk bin rather than a pre-packaged container.
For example:
Nuts
Seeds
Grains
Beans
Etc.
9. Eat oatmeal
Save money by eating oatmeal (or other hot whole grain cereals) instead of cold cereal or other packaged breakfast items (waffles, etc.).
On a recent shopping trip, I discovered that a 42-ounce canister of oatmeal was the same price as a 12-ounce box of cold cereal. (The generic oatmeal was an even better deal.)
The oatmeal contained 30 servings of cereal, and the cold cereal contained 8 servings. Therefore, one serving of oatmeal cost almost 75% less than a serving of cold cereal!
It was also a healthier option. One serving of unsweetened oatmeal contained:
More protein.
More fiber.
Less sugar (0 grams of added sugar).
10. Buy in season
Save money by purchasing fruits and vegetables that are in season. In-season produce is generally priced to sell because there is a larger supply. It will l probably taste better too!
11. Buy frozen
If you tend to buy fresh produce and find that it ends up going bad before you eat it, consider buying frozen fruits and vegetables. They will last longer and you won’t lose money on produce that you end up throwing away.
12. Go meatless
Meat is often the most expensive part of a meal. Save money by replacing the meat in a meal or snack with a plant-based (or other) protein source:
Beans
Legumes
Eggs
Protein powder
You could add protein powder to a smoothie or other beverage, to cereal, or you could add an unflavored and unsweetened protein powder to a soup or stew.
13. Pack snacks
Keep a healthy and nonperishable snack in your car to minimize the chances of making an unplanned stop for food when you’re hungry.
This could be a small bag of:
Walnuts and raisins
Almonds and dried apricots
Crackers
Etc.
You could pack an apple or banana.
Being prepared with a simple ready-to-eat snack can mean the difference between making a meal at home like you planned or pulling over for fast food.
14. Purchase canned fish
Enjoy seafood on a budget with these shelf-stable canned fish options:
Tuna
Salmon
Sardines
Having canned fish on hand means having a great source of protein available at a moment’s notice!
15. Cook at home
Limit your restaurant meals and opt for simple home-cooked meals instead. You can save a lot of money this way!
16. Do your own prep
Save money by preparing and portioning out your own food instead of buying pre-washed or ready-to-use options.
For example:
Wash and chop up a head of lettuce instead of buying pre-washed and pre-cut lettuce.
Peel and cut up a bag of carrots instead of buying pre-washed baby carrots.
Portion out smaller servings of yogurt from a large container instead purchasing single-serve yogurt cups.
Grate your own block of cheese instead of purchasing shredded cheese.
Portion out oatmeal from a large container instead of buying a box of individual packets.
Etc.
Convenience foods are great and can be worth the extra cost, especially if it means the difference between eating something healthy and not.
However, if you’re willing to spend the extra time washing, chopping, grating, cooking, or portioning out your own food, this could save you some money.
17. Go generic
Compare the price and ingredient list between brand-name food items and generic or store-brand items. If the nutrition facts show they are both healthy options, you could save money choosing generic.
18. Drink more water
Replace bottled and canned beverages (juice, soda, energy drinks, etc.) with water. Invest in a water purifier, use a reusable water bottle, and drink up! This is sure to pay off over time.
19. Shop online
Browse online grocery stores and pick-up and delivery options. Shopping online might not sound like a money-saving strategy, but if it prevents you from making impulse purchases at the store, it could be.
You might also find deals or discounts online that you wouldn’t find at the store.
Research your options and consider service fees, delivery fees, tips, and your time before deciding if this is a money-saving option for you.
20. Season with spices
Use spices to flavor food instead of spending money on sauces or marinades to add flavor.
For example:
Drizzle olive oil and rosemary and thyme on chicken.
Add fresh-squeezed lemon and dill to fish.
Rub pork with olive oil and salt and pepper.
Etc.
Experiment with your own flavor combinations using what you have on hand.
Decide if any of these tips will work for you and start saving some money!