Discover 10 tips and tricks for eating healthy on a budget, including meal planning, plant-based proteins, buying in bulk, cooking at home, and more. You can nourish your body without breaking the bank!
June 2023. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn't looked back.
Are you trying to eat healthy but struggling to stay within your budget? You're not alone! Many people struggle with this dilemma. But don't worry -- this article has 10 tips and tricks to help you eat healthy without breaking the bank. So, let's dive in and discover how to make healthy eating affordable and enjoyable!
10 Tips & Tricks To Eat Healthy On a Budget
Maintaining a nutritious diet is essential for our overall well-being, but it's a common misconception that healthy eating has to be expensive. On the contrary, with a bit of planning, creativity, and a few smart strategies, nourishing your body with wholesome foods while keeping your budget in check is totally possible.
Here are 10 ways you can eat healthy without breaking the bank:
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Plan Your Meals
Creating a meal plan is a cornerstone of eating healthy on a budget. Begin by jotting down your weekly meals and snacks, taking into account seasonal produce and grocery store sales. Then, make a detailed shopping list based on your plan, ensuring you only buy what you need to avoid those pesky impulse purchases.
And remember to stock up on staples like grains and beans, which are budget-friendly and packed with nutrients! By basing your diet on these healthy, affordable foods, you'll save money and feel better at the same time.
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Embrace Plant-Based Proteins
Animal proteins can be costly, so consider incorporating more plant-based protein sources into your diet. Beans, chickpeas, lentils, tofu, and tempeh are all affordable alternatives. These options are rich in fiber, vitamins, and minerals and are usually cheaper than animal-based proteins.
You might even consider shifting to a plant-based diet. These diets are anything but boring -- they're full of delicious fruits, veggies, nuts, and grains, and you can whip up some fantastic meals if you look for plant-based recipes. As a bonus, plant-based diets are also great for the planet and offer an affordable way to make your life more eco-friendly and reduce your carbon footprint.
So if you want to save money and have some fun in the kitchen, why not try plant-based eating? Your wallet (and taste buds) will thank you!
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Buy In Bulk
Purchasing staple items in bulk is a cost-effective strategy for healthy eating. Grains like rice, quinoa, oats, nuts, seeds, and legumes are often available in larger quantities at lower prices. To find out how much you'll save, look for the "price per oz." or "price per serving" part of the price tags at your grocery store. You'll often find that bulk foods cost almost half as much per ounce compared to smaller packages!
As a bonus, buying in bulk reduces packaging waste and allows you to portion and store items to fit your needs. And if you want to take it a step further, look for a bulk store (like Costco) near you to see if you can get
Tip: If you're using a meal plan, consider making three or four templates to plan for the whole month! This makes buying in bulk more practical.
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Cook at Home
Eating out can drain your bank account pretty quickly, so try to cook most of your meals at home. And avoid premade meals like frozen dinners! Preparing your meals saves money and gives you control over the ingredients, portion sizes, and cooking methods.
If you'd also like to save time, try batch cooking! This technique allows you to prepare larger quantities and refrigerate or freeze leftovers for future meals. For example, some people cook a week's worth of meals on Sunday so they don't have to cook through the workweek.
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Shop Seasonally and Locally
Seasonal produce tends to be more affordable and flavorful. You might download a list of seasonal produce to use at the grocery store or consider joining a community-supported agriculture (CSA) program to access fresh, locally grown fruits and vegetables. As a bonus, CSAs help support local farmers!
In-season fruits and vegetables are at their peak nutritional value, meaning we get the most bang for our buck in terms of vitamins and minerals. Plus, eating a variety of seasonal produce ensures we get a diverse range of nutrients that our bodies need to function optimally.
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Minimize Food Waste
Reducing food waste is not only environmentally responsible but also a budget-friendly practice. Plan your meals around ingredients you can use in multiple dishes to make this easier. And store leftovers properly to extend their shelf life!
Additionally, consider freezing excess produce or making homemade stocks with vegetable scraps to avoid unnecessary waste. This can help you save cash and avoid buying things like premake stock for soups.
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Comparison Shop
After you create your new meal plan, take the time to compare prices at different nearby stores. Sure, this sounds time-consuming, but it doesn't have to be. Many supermarkets offer weekly flyers and online deals, allowing you to identify the most affordable options.
Alternatively, you can take your list to two or three local stores, record the base price of everyday items you buy, and evaluate which store is cheaper overall. You usually only need to do this once, so it's just a matter of setting aside the time for one day!
Pro tip: Consider generic or store brands, as they often provide similar quality at a lower price point.
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Use Frozen and Canned Foods
Frozen fruits and vegetables can be just as nutritious as their fresh counterparts, and they're often more affordable, especially when out of season. And canned foods like beans, tomatoes, and fruit are also excellent budget-friendly choices.
If you're watching your sodium intake, opt for low-sodium or no-added-sugar options and rinse canned vegetables to reduce the sodium content. And remember to use your items within a few months for the best freshness and nutritional value.
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Grow Your Own Herbs
If you have access to a garden or even a small balcony, consider growing your own herbs. Herbs like basil, mint, and rosemary are easy to grow and can add flavor to your dishes while saving you money at the store. You can even harvest the seeds from your plants each year, so you only have to pay for your herbs once!
Gardening is also excellent for your health, so you'll be doing your mind and body a favor! For example, it can reduce stress, improve heart health, make you happier, and build self-esteem.
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Stay Hydrated and Limit Sugary Beverages
Water is essential for good health, and it's free! Drinking water throughout the day can keep you hydrated and curb unnecessary snacking. And it's so much healthier and cheaper than sugary beverages like sodas and energy drinks.
Kailo Is Here To Support Your Journey
Another great way to support your health and save money is using the Kailo Pain Patch! It's designed to relieve pain in seconds without oral medication, which means you can save money by purchasing fewer prescriptions and over-the-counter painkillers.
Scientists theorize that the Kailo Pain Patch works by interfering with the body's electrical system, and a recent clinical study showed that 97% of users were extremely satisfied with Kailo over oral medication.
Disclaimer: Kailo should not be used if you have a pacemaker or if you are pregnant. Always consult your doctor or health care professional before using Kailo.
