Tips for Healthy Eating on a Budget

Eating healthy doesn’t have to mean spending a fortune at the grocery store. With a little planning and smart shopping, you can nourish your body and stick to your budget at the same time. Whether you're feeding a family or just trying to make your dollars stretch further, these practical tips will help you make the most of your meals — without compromising on nutrition or flavor.

The freezer is your best friend.

Buy fresh produce when it’s in season and freeze it. Fresh produce is always great, but the cost can add up fast. Stick with buying what’s currently in season, and consider stocking up when you find a good deal.

Shop seasonally, look for sales and plan meals accordingly.

If your local grocery store offers a savings card be sure to sign up and check the weekly circular to see what’s on sale. Instead of shopping for groceries based on your weekly meal plan, consider planning your meals around what’s on sale.

Try less expensive cuts of meat.

You can still enjoy meat, even when you’re on a tight budget. Look for less expensive cuts of meat, like chicken thighs instead of chicken breasts, and try different cooking methods, like the slow cooker, to make tougher cuts of meat tender and juicy.

Embrace whole grains and beans.

Beans and whole grains, like quinoa, and brown rice are an inexpensive and tasty way to bulk up meals and can even be a meal in themselves. Whole grains can really bulk up a meal and make it more filling and they’re generally on the cheaper side. Buy a package of wheat berries, whole wheat couscous, cook it up and freeze it in single portions to throw into salads or soups when you need them. The whole grains will also keep you full longer and may help aid in your weight loss efforts.

Plan and prep meals ahead.

Whether it’s veggies for the week, tomorrow’s breakfast, lunches or dinners, prepping food in advance is a step in the right direction towards eating healthy. Plus, it’s also a good way to make sure you’re eating what’s in the fridge, to minimize waste.

Keep an organized fridge and pantry.

Leftovers are always great, but it totally defeats the purpose if they get lost in the back of the fridge. Label leftovers and keep your fridge organized to help minimize food waste. Use a strip of masking tape and a Sharpie to identify food and date on the container. Package foods in amounts you will use, such as freezing chicken pieces by twos and hamburger in patties separately wrapped.

Repurpose leftovers.

If you don’t like eating the same meal over and over, consider repurposing leftovers into an entirely new and delicious meal! For example, when whole chickens are on sale, buy two and cook them both. The first night cook roast chicken and then make sandwiches, soup, pot pie, throw it in rice...you can stretch a couple of chickens and make a lot of portable options.

Go to the farmer’s market at the end of the day.

Depending on where you live, farmer’s markets may or may not save you money during regular hours. Consider visiting the market at the end of the day, when you could very likely score some great deals.

Buy store brand foods.

Store-brand foods can be just as tasty as their name brand counterparts but cost much less. Also, it’s now easier than ever to plan your grocery shopping lists around these items, because most grocery stores will list their items online. This is also a great way to find out when your store is having a sale.

Splurge on important things that will last.

Fancy olive oil? A bunch of amazing spices? These are things you actually do want to spend a bit more on. Quality olive oil tends to have more nutritional benefits, and, if used sparingly, it can last you for quite a long time. As for spices and other flavoring agents, it is great to have a lot of these on hand because they’re easy to preserve and can take even the most boring meal from plain to gourmet.

Follow a grocery list.

If you go into the store with a plan, you’re less likely to buy expensive extras. Plus, if you always know exactly what you’re getting, you’ll also always know exactly what you’re spending.

Try not to shop when you’re hungry.

Don’t go shopping when you know you’ll be ravenously hungry, like right after hitting the gym, because items that aren’t on your list will probably be more likely to end up in your basket. The best way to avoid accidental hungry shopping? Keep a snack in your bag at all times.

Use canned food when you can (no pun 
intended).

Canned and dried beans are budget-friendly and will last in your pantry for months. When it comes to these products, purchase versions that are low in sodium and don’t have any added sugars. Another great canned item? Seafood. For example, canned salmon is caught wild and full of healthy omega -3 fats.

Healthy eating doesn’t have to break the bank. With a few smart strategies and a little creativity, you can enjoy nutritious meals while sticking to your budget. You can also work with a First Stop Health Registered Dietitian for guidance on meal planning and grocery shopping.

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