Affordable Ways to Eat Healthy on a Budget

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Plus, the healthiest cheap foods you can buy
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Healthy foods often get a bad rap for being expensive, but it’s possible to eat well without breaking the bank. By shopping smart and planning ahead, you can afford healthy foods and stay within your budget. In this article, we spoke with several registered dieticians and nutritionists to give you tips on how to shop at the grocery store, what healthy and cheap foods to look for, how to make a meal plan, and how to make your own healthy food. Read on to learn more!

Eating Healthy on a Tight Budget

  1. Plan out your meals and make a shopping list.
  2. Buy fruits and vegetables that are in season.
  3. Purchase frozen and canned fruits, vegetables, meat, and fish.
  4. Buy the store’s generic brand instead of name-brand.
  5. Select plant-based proteins instead of meat or fish.
  6. Buy non-perishable items in bulk.
Section 1 of 5:

Tips for Shopping Healthy on a Budget

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  1. When you plan out the meals you want to make for the week, create a list of items that you need. Sticking to a list can prevent you from buying extra items, helping you to stay on budget and afford healthier foods. [1]
  2. 2
    Shop after eating a meal. Avoid shopping when you’re hungry, as this can cause you to impulse shop, select things that aren’t on your list, and buy less healthy foods. Instead, eat a filling, nutritious meal before you go shopping or have a snack, like some fruit, nuts, or yogurt. [2]
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  3. When fruits and vegetables are in season, they tend to cost less. Additionally, grocery stores often run sales on seasonal produce because they know customers expect certain fruits and veggies at certain times of the year. As an added bonus, when things are in season, they usually taste better. [3]
    • In the fall , look for apples, pumpkins, spinach, grapes, and green beans.
    • In the winter , look for winter squash, cabbage, root vegetables (beets, carrots), and grapefruit.
    • In the spring , look for Swiss chard, spring onions, asparagus, strawberries, and pineapple.
    • In the summer , look for melons, corn, berries, zucchini, tomatoes, and summer squash. You'll likely notice the cheapest produce prices in summer. So, this is a good time to buy extra and freeze what you don’t use (or can it yourself ).
  4. Frozen and canned foods are often much cheaper than fresh foods. They also contain the same, if not more nutrients—frozen produce can actually be more nutritious than fresh. [4] Just read the ingredients label to make sure the items don’t have added sugar or salt. [5]
    • For example, frozen chicken is usually cheaper than fresh and lasts longer, too. Canned tuna and salmon are also typically less expensive than fresh fish.
  5. 5
    Buy generic products instead of name-brand products. Most grocery stores sell their own branded foods, which are usually less expensive than their name-brand counterparts. The items are typically made with the same or similar ingredients, so they’re just as tasty and nutritious. [6]
    • For instance, opt for the grocery store’s rice, canned goods, frozen produce, and pasta.
  6. 6
    Choose cheaper cuts of meat, like chuck steak. While meat tends to be pricey, there are less expensive cuts you can buy. For instance, try chuck steak, ground beef, ground pork, pork loin, chicken thighs, drumsticks, or the whole chicken. [7]
    • Opt for leaner cuts of meat, as they have less fat and more protein than fattier cuts.
  7. 7
    Shop for more plant-based proteins than meat. Plant-based proteins are typically less expensive than meat-based proteins while still ensuring you get the nutrients you need. For example, shop for beans (black, garbanzo), lentils, nuts (almonds, walnuts), seeds (chia, pumpkin), quinoa, tofu, and tempeh. [8]
    • Registered dietitian-nutritionist Kelly Gomez agrees that plant-based foods are a great way to add protein to your diet. She says one package of tofu has “close to 30 grams of protein.” Gomez also says “peanut butter, almond butter,” “quinoa, rice, [and] beans…have a lot of protein in them as well.”
  8. While buying in bulk can come with a higher price upfront, it usually saves you money in the long run. For instance, buying a large can of oatmeal is typically much cheaper than buying a box of instant packets. Just buy items you know you’ll use to ensure you get their savings. [9]
    • Stick to buying frozen foods and non-perishable items in bulk so they don’t spoil before you can use them up. For instance, buy pasta, beans, rice, oatmeal, canned goods, meat, and frozen produce.
    • Some health food stores allow you to buy select items in bulk bins. These stores often have items like grains, beans, pasta, nuts, granola, flour, and sugar. You can get just what you need and take advantage of the cheaper prices.
    • Avoid buying bulk items just because they’re a deal—if you won’t use them, it’s not worth the price tag. For instance, don’t buy a huge tub of mayonnaise that you will never use up before it expires, or a bargain box of cereal that no one in your family eats.
  9. You probably already know to check for the lowest prices on the items you're buying. However, you can save more money by checking each item’s unit price , which is the cost of the item per ounce (or other unit of measurement). A larger item might cost more than a smaller item but its unit price might be less, which means that buying the larger item gives you a bigger bang for your buck. [10]
    • For example, say you’re looking at a 32 oz item that costs $2 and a 10 oz item that costs $0.80. The unit price for the 32 oz item is $0.06 and the unit price for the 10 oz item is $0.08. So, the 32 oz is the better buy!
    • Be vigilant when checking prices, as they change all the time. Occasionally there is a sale on a certain package size or product that changes what the most affordable option is.
    • Look up and down, as grocery stores tend to put the most expensive items at eye level.
  10. Most grocery stores run weekly sales and specials, which you can find in their weekly ads, signs in the store, or on their mobile app. When something you regularly use is on sale, that's the time to stock up on it. [11]
    • Buy on-sale items that you can preserve easily. For instance, you can freeze most meat (like boneless, skinless chicken breasts) and save it later.
    • Apply for your grocery store’s loyalty or rewards program, if they have one. Most programs give members special deals on certain items each week.
  11. Take advantage of coupons when you come across them. However, only use them for the foods you know you will use. If you're buying something you don't normally buy—even if it is inexpensive—you may be spending extra money for a product you do not want. [12]
    • Find coupons online (such as on the grocery store’s website or app), as well as in the newspaper or magazines.
    • Check out coupon apps, like The Krazy Coupon Lady , to save money, too.
  12. While you need to compare food prices, it’s also important to compare ingredient labels, especially if you're buying prepacked food. For instance, if you’re shopping for boxed macaroni and cheese, pick the healthiest one you can find. [13]
    • Look for foods low in sodium and sugar. It’s recommended that adults eat no more than 2,300 milligrams of salt per day [14] and no more than 25-36 grams of added sugar. [15]
    • Also, check for lower trans and saturated fat. Even the healthier fats should only be 20 to 30% of what you eat (for adults). [16]
    • Keep serving sizes to 400 calories or less. Also, check to see how many vitamins and minerals are in the foods you purchase.
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Section 2 of 5:

Cheap and Healthy Foods to Buy

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  1. 1
    Whole grains Whole grains are an important part of a healthy diet . They are full of fiber, vitamin A, B vitamins, iron, and magnesium. They can also help control cholesterol levels and lower the risk of diabetes. [17] Cheap options include: [18]
    • Brown rice
    • Oatmeal (rolled or steel-cut)
    • Whole grain pastas
    • Quinoa
    • Corn tortillas
    • Bran cereal
    • Whole wheat bread
    • Popcorn kernels ( air pop them on your stove or with a machine)
    • Note : If you are gluten-free, clinical nutritionist Tara Coleman says, “Instead of going and spending a bunch of money on… gluten-free products” which tend to “be overpriced,” “build your meals around things that don't have gluten in it.” She asserts that “the vast majority of what we eat is inherently gluten-free,” like “beef, chicken, fish, dairy, eggs, fruits, vegetables,...quinoa,” and “rice.”
  2. 2
    Vegetables Vegetables are full of important vitamins and minerals that help keep you healthy, like fiber, vitamin A, vitamin C, folate, and potassium. [19] Some less expensive options include:
    • Potatoes (russet, sweet)
    • Onions
    • Carrots
    • Broccoli
    • Spinach
    • Squash
    • Cabbage
    • Frozen and canned items (like canned tomatoes)
  3. 3
    Fruits Fruits contain lots of beneficial vitamins and minerals for your health, such as vitamin C, fiber, potassium, and folate. They are also low in fat, sodium, cholesterol, and calories. [20] Cheap options include:
    • Apples
    • Bananas
    • Oranges
    • Watermelon
    • Cantaloupe
    • Frozen and canned items (make sure no sugar is added)
  4. 4
    Protein Protein-based foods are important for building and repairing muscles and bones, as well as keeping your body functioning. [21] Foods like meat and fish are also great sources of iron, zinc, vitamin B12, and omega 3s. [22] Cheap options include:
    • Eggs
    • Beans (canned or dried)
    • Chicken breast (fresh or frozen)
    • Canned tuna
    • Canned chicken
    • Lentils
    • Tofu
    • Peanut butter
  5. 5
    Dairy Dairy products contain important vitamins and minerals like calcium, protein, phosphorus, riboflavin, potassium, zinc, vitamin A, vitamin D, and vitamin B12. They help you build strong bones and maintain healthy blood pressure. [23] Some cheap options include:
    • Cottage cheese
    • Plain yogurt
    • Milk
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Section 3 of 5:

Making Meal Plans

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  1. Making a meal plan helps you only buy what you need, which can ensure you stay on budget . If you don't already have healthy recipes you love, find some you like online, in recipe books, or ask your friends for recommendations. [24]
    • For instance, check out the USDA's MyPlate website . It has healthy recipes that you can use to plan meals. Or, look for recipes here on wikiHow !
    • Don't forget to plan around your schedule. Opt for quick meals or leftovers on nights when you're going to be busy.
    • To help plan quick, healthy dinners, registered dietitian-nutritionist Dina García recommends using her acronym PF3, which stands for “Protein, Fiber, Fat, and Fun.” She says “my favorite thing to do is skillet meals” to incorporate PF3 easily. For instance, she likes to cook ground turkey, potatoes, and broccoli and top it with cheese. Or, cook “shrimp, whole wheat penne pasta, some vegetables,” and top it with “pesto sauce.”
    • Certified holistic health coach Theresa Fitzpatrick says, “Frozen meals are a handy option, especially if you are too busy to prep and cook.” To ensure they’re healthy, she just says to “watch out for…the sodium content, fat content, sugar content, and added chemicals.”
  2. You may think that eating healthy means you need to try out a bunch of new trendy health foods. While these trendy foods may be healthy, that doesn't mean they're the only healthy foods. Stick to simpler ingredients that you know, even something as simple as a roasted chicken with vegetables and brown rice. You'll be more likely to keep eating healthy, and you'll save money at the same time.
    • If you’re having trouble sticking to a healthier diet, Coleman recommends “start[ing] with one thing at a time.” For instance, she says to “start with breakfast, or start with one small change, and then build on that rather than trying to overhaul everything at once.”
  3. Making your proteins last across several meals can help both your budget and your diet. For instance, if you make a chicken dish one night, use the leftovers the next night to make a chicken soup. The night after that, use some of the chicken in tacos. [25]
    • Keep in mind that you probably need less protein than you think in your diet. Adult women need about 5 ounce-equivalents each day. Adult men need about 6 ounce-equivalents.
    • An "ounce-equivalent" is 1 ounce (28 grams) of meat (3 ounces of meat is about the size of a deck of cards). [26]
  4. While you don't need to completely cut animal protein out of your diet, opting for more plant-based options can help cut costs. For instance, cook a smaller portion of ground beef and supplement it with black beans and brown rice for a taco night. [27]
    • Some other ideas for extending meat with vegetables, plant-based proteins, grains, and complex carbohydrates include stir frys, burritos, soups, and pasta dishes.
    • If you want to go vegetarian or vegan, Coleman says to “make sure that every single time you eat, you're still getting protein in there.” For instance, “instead of just an apple, have an apple and some nuts. Instead of oatmeal, add some hemp seeds or peanut butter to it,” and “instead of just pasta, you can do a lentil-based pasta that has a little bit more protein to it.”
    • Some vegetarian equivalents to 1 ounce of meat include an egg; ¼ cup (60 milliliters) of beans, peas, or lentils; ½ ounce (14 grams) of nuts or seeds; 1 tablespoon (15 milliliters) of peanut butter; or 2 tablespoons (30 milliliters) of hummus. [28]
  5. Meal planning isn't just for eating at home—you can make healthier decisions by planning before you go to a restaurant. For instance, look over the menu for nutritious dishes low in calories, sodium, and saturated fat. Many restaurants have the calorie count available, but you can also use an online calorie counters . [29]
    • Opt for dishes with lean proteins that are paired with whole grains and lots of veggies.
    • Choose veggies or fruit over fries, onion rings, or mashed potatoes.
    • Consider choosing a healthy appetizer to save money. It also helps to keep your portion small.
    • Ask for a take-out box when you get your food. Split it in half before you start eating, and put half in the box to take home. Splitting it up helps you control your portion and stretch your money.
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Section 4 of 5:

Making Food at Home

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  1. Maintaining a garden, no matter how small, can be a cheap way to get the produce you need. Most fruit, vegetable, and herb seeds are inexpensive and you only need a few pots or a small garden to grow them. Just look up your area’s agricultural extension website (which is usually affiliated with a local university) to find out what can grow in your area and when. [30]
  2. You can buy pre-made snacks at the store that are a bit healthier than your average chips, such as veggie chips or fruit cups. However, they tend to be expensive, so making your own at home is a more affordable alternative. [31]
    • When making your own snacks, García recommends combining 2 of the 3 major macronutrients: carbs, protein, and fat. For instance, she suggests snacking on an “apple with peanut butter,” “an orange with a piece of cheese,” or “yogurt with some nuts or granola or fruit.”
    • For example, make kale chips. Wash and dry the kale thoroughly. Then, chop or tear the leaves into large pieces. Toss them in olive oil or spray them with cooking spray, and then spread them on a large baking sheet in a single layer. Sprinkle salt and pepper on top and any other seasoning you want. Bake them at 350° F (177° C) until crispy (about 15 minutes). [32]
    • Another idea is to make individual cups of fruits. For instance, cut up oranges, apples, and grapefruit. Then, toss them with a bit of honey. Spoon them into small reusable containers so you can grab them anytime.
    • Do the same thing with veggies. Cut carrots, broccoli, and other veggies into bite-sized pieces and put them in reusable bags. Then, spoon hummus into individual containers to go with them.
  3. Stocks and broths are a great way to start out soups, but buying them in cans or cartons can get expensive. Plus, they're often loaded with extra sodium. Making your own at home typically results in better quality, and they’re usually cheaper.
    • When you eat a chicken, save the bones and the bits of meat. Freeze them in a bag until you have enough. Then, throw them in a pot and cover them with water. Boil them (covered on low heat) for 6 to 8 hours, or until you have a stock with a flavor you like. Then, strain it. [33]
    • Make vegetable stock with your scraps, too. Save the bits of vegetables you have leftover, such as onion skins, the ends of carrots, and the tops of celery. [34]
    • Once you have your stock, portion it out into small containers and freeze it.
  4. Lots of foods besides snacks and broths can be made cheaper at home. For instance, if you eat yogurt often, making your own yogurt might be a good option. Or, make your own bread and consider investing in a bread-making machine.
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Section 5 of 5:

Where to Shop to Afford Healthy Food

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  1. 1
    Shop at discount or dollar stores. Big box stores like Target, Walmart, Whole Foods, and Kroger might be more expensive than local discount stores in your area. Other grocery stores, like Aldi and Lidl, claim to have lower prices than other stores. Price check the items at each store to see which is generally the cheapest. [35]
    • In general, avoid buying groceries at convenience stores, as the prices are usually higher.
  2. Sometimes, you can find cheaper produce at your local farmer's market. Driving out to local farms that allow you to pick your own produce can make it cheaper, too. Just be ready to use what you buy quickly, as farm-fresh produce doesn't tend to last as long as grocery market produce. [36]
    • Some farmer's markets even accept SNAP.
    EXPERT TIP

    Alex Hong

    Executive Chef & Restaurant Owner
    Alex Hong is the Executive Chef and Co-Owner of Sorrel, a New American restaurant in San Francisco. He has been working in restaurants for over 12 years. Alex is a graduate of the Culinary Institute of America and has worked in the kitchens of Jean-Georges and Quince, both Michelin-starred restaurants.
    Alex Hong
    Executive Chef & Restaurant Owner

    Supplement local ingredients with grocery store produce. Chef Alex Hong, who has over 10 years experience in the restaurant industry, says: "The farmer's markets are sometimes a little bit more pricey than what you'll get at a grocery store, but the quality is way better. In the restaurant, I go to the market every Saturday, then I get a few deliveries a week for the things the market didn't have."

  3. If you are in a low-income family, you might qualify for SNAP or WIC, which are federal programs that help make food more affordable. SNAP is the contemporary version of food stamps, and you get your assistance on a debit-type card. [37] WIC is only for pregnant women and women who have young children. It's also more restrictive about what you can buy, but it can still help you afford healthy food. [38]
    • Visit your local SNAP office to apply in person, or you can apply online in many states. Check if you can apply online in your state on SNAP’s website .
    • To apply for WIC, contact your local WIC office, which you can find on WIC’s website .
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How Do I Eat Healthy On a Budget?


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    Of course, having more money helps with the food budget! This article is mostly looking at how to make do with your current budget, though.
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      References

      1. ↑ https://healthcenter.uga.edu/eating-healthy-on-a-budget/
      2. ↑ https://studentaffairs.psu.edu/health-promotion/healthy-living/healthy-eating-and-nutrition/eating-healthy-budget
      3. ↑ https://healthcenter.uga.edu/eating-healthy-on-a-budget/
      4. ↑ https://health.clevelandclinic.org/are-fresh-vegetables-healthier-than-frozen-or-canned
      5. ↑ https://health.clevelandclinic.org/cheap-healthy-food
      6. ↑ https://health.clevelandclinic.org/cheap-healthy-food
      7. ↑ https://apa.si.edu/picklesandtea/cheap-cuts-of-meat/
      8. ↑ https://food-guide.canada.ca/en/tips-for-healthy-eating/healthy-eating-budget/
      9. ↑ https://studentaffairs.psu.edu/health-promotion/healthy-living/healthy-eating-and-nutrition/eating-healthy-budget
      1. ↑ https://www.myplate.gov/eat-healthy/healthy-eating-budget/shop-smart
      2. ↑ https://www.usda.gov/media/blog/2013/03/28/healthy-eating-budget
      3. ↑ https://www.usda.gov/media/blog/2013/03/28/healthy-eating-budget
      4. ↑ https://www.usda.gov/media/blog/2013/03/28/healthy-eating-budget
      5. ↑ https://odphp.health.gov/myhealthfinder/health-conditions/heart-health/eat-less-sodium-quick-tips
      6. ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much
      7. ↑ https://www.who.int/news/item/17-07-2023-who-updates-guidelines-on-fats-and-carbohydrates
      8. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826
      9. ↑ https://health.clevelandclinic.org/cheap-healthy-food
      10. ↑ https://www.myplate.gov/eat-healthy/vegetables
      11. ↑ https://www.myplate.gov/eat-healthy/fruits
      12. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/protein
      13. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/Meat-and-poultry
      14. ↑ https://www.myplate.gov/eat-healthy/dairy
      15. ↑ https://www.usda.gov/media/blog/2013/03/28/healthy-eating-budget
      16. ↑ https://www.usda.gov/media/blog/2013/03/28/healthy-eating-budget
      17. ↑ https://www.choosemyplate.gov/protein-foods
      18. ↑ https://www.eatforhealth.gov.au/eating-well/tips-eating-well/healthy-eating-budget
      19. ↑ https://www.choosemyplate.gov/protein-foods
      20. ↑ https://www.myplate.gov/tip-sheet/dine-out-take-out
      21. ↑ https://www.heart.org/en/health-topics/diabetes/prevention--treatment-of-diabetes/how-to-eat-healthy-on-a-budget
      22. ↑ https://www.heart.org/en/health-topics/diabetes/prevention--treatment-of-diabetes/how-to-eat-healthy-on-a-budget
      23. ↑ https://www.thekitchn.com/kale-chips-262018
      24. ↑ https://www.seriouseats.com/best-rich-easy-white-chicken-stock-recipe
      25. ↑ https://www.thekitchn.com/how-to-make-vegetable-stock-cooking-lessons-from-the-kitchn-136725
      26. ↑ https://food-guide.canada.ca/en/tips-for-healthy-eating/healthy-eating-budget/
      27. ↑ https://health.clevelandclinic.org/cheap-healthy-food
      28. ↑ https://www.fns.usda.gov/snap/supplemental-nutrition-assistance-program-snap
      29. ↑ https://www.fns.usda.gov/wic

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