How To Eat Healthy On A Budget

I like to fill the blog with recipes that are nutritious and easy to make, and I like to write posts about things like counting your macros (it’s really not that hard), the benefits of eating healthy spices and foods, and exercising. 

And at home, I do all of this on a budget that I follow. It works well to keep finances on track so I have money for other fun stuff, like travel and doing things with Dustin and the kids. 

Besides that, I don’t like waste and I find when I stick to a grocery budget, I waste less.

In this post on How To Eat Healthy On A Budget, I’ll give you helpful ways to eat healthy on a budget without it being boring, bland or tedious. Eating healthy on a budget is easy when you’ve got tips, and you'll find great budget-friendly recipes, too!

The Best Budget Foods To Buy In Bulk

Plenty of foods can be bought in bulk and stocked up on when on sale to save money. These are some that I keep on hand all the time and are very easy to buy in bulk:

• Protein powders can be used in a lot of ways to boost your protein intake (I like protein powder so much that Dustin and I created cleanish Brand Plant-Based Protein Powder in 4 delicious flavors)
• Peanut butter (you can make your own, too)
• Dried whole-wheat pasta
• Rice (Both brown and white)
• Quinoa
• Dried fruit
• Frozen vegetables
• Frozen meats, like chicken and beef
• Frozen berries
• Dried lentils and beans: Using plant-based proteins like lentils is economical. Make a delicious meal of Sweet Potato and Lentil Hash With Garlic Sautéed Kale -- very tasty, full of fiber, and a money-saver.
• Raw honey
• Oats
• Apple cider vinegar
• Pure maple syrup

PRO TIP: When considering budget pantry items, avoid the following items in large quantities because they may spoil, wasting your money.

• too many spices
• flours (whether nut-based, whole wheat or white)
• most oils
• fresh fruits and veggies.

Best Budget Meat Options

Buying lean proteins on a budget is a great way to save. We often will store bulk frozen meat for use later in the month, which brings the cost of the bulk meat down when you buy it and the cost of the meal once you make it. Take a look at these options:

• Chicken breasts and thighs
• Whole chickens (for use in soups)
• Flank steak (try this recipe: Flank Steak With Chimichurri Sauce)
• Skirt steak
• Lean ground beef
• Fish
• Ground turkey

We use a Costco membership, especially for bulk frozen meat. We even use a large freezer in our garage for this purpose.

How To Plan A Meal On A Budget

If you approach your meal planning while being mindful of your budget, you can set yourself up to save money and still enjoy the food you're eating. Here are some tips to keep in mind for meal planning on a budget:

• Plan your meal around what’s on sale
• See what you have on hand and use as much as you can from the pantry
• Dig deep in the freezer to use food other than what is right on top
• Eat grains, legumes, and whole-wheat pasta to add bulk to the meal
• Know your family’s favorites so the food gets eaten and not wasted

Cheap Healthy Foods

Combining cheap and healthy is not at all impossible. In fact, there are plenty of nutrient-dense foods out there that pack a lot of nutritional punch. Here are some of my faves:

• Dairy: Cottage cheese, full-fat yogurt, milk (see my post on how good full-fat dairy is for you!)
• Vegetables: Squash, cabbage, carrots, broccoli, Brussels sprouts
• Legumes and grains: Oatmeal, quinoa, lentils, beans, brown rice, edamame
• Proteins: Fish (including canned tuna), eggs, chicken, pork
• Plant-based protein: Chickpeas, peanut butter, green peas, tofu (check out a detailed list of vegan proteins here)
• Fruits: Bananas, oranges, apples, frozen berries
• Spices: Spices like turmeric can elevate a meal and may provide health benefits

Meal Planning On A Budget

In my opinion, planning your meals works hand in hand with budgeting. Meal planning not only lets you stick to your grocery list, but it can also ensure that you follow dietary requirements, such as eating an anti-inflammatory diet. Here are some ways to help set yourself up to hit your grocery budget by planning ahead:

• Cook at home instead of dining out: cooking at home is much more budget-wise. Sure, treat yourself now and then, but try to make the majority of meals at home. Watch my video on 3 Healthier Takeout Options to Make at Home!
• Opt for clean-eating meals: I can’t say enough about clean eating. Because you are not buying expensive packaged foods, it’s easy on the budget. Wholesome foods make better meals with lots of leftovers options.
• Follow a budget: Make a budget for groceries, just like you do for entertainment and travel. Then, you’ll see that shopping for healthy food makes your money go further.
• Take advantage of meal prep: When you have healthy meals and snacks prepped in the fridge, you are less likely to snack on junk. The blog is full of meal prep recipes (this post has 50 recipes).

Grocery Shopping Tips To Eat Healthy And Save Money

Have you ever come home from a grocery run and been surprised by what you grab from the shopping bag? Here are some tips for grocery shopping for healthy foods and saving money.

• Stick to a list of healthy, budget-wise foods to eat healthy: Sometimes, impulse buys are so impulsive that you forget what you bought once you're home. Make a list and stick to it.
• Shop for bargains and sales: I often plan my meals around what is on sale that week. If it’s chicken, I’ll plan on cooking a dish like our favorite Chicken Enchiladas (if you don't know how to cook chicken, read my article on how to cook perfect chicken). Look for bargains on beef, chicken, fish, and vegan proteins, and build meals around them.
• Buy in bulk: I always buy staples like quinoa (one of my favorite non-meat proteins) in bulk because I make a lot of dishes with it. From quinoa for breakfast to the Healthy Quinoa Make-Ahead Casserole, I go through a lot of it. Buying in bulk just makes sense and saves money, too. 
• Make price comparisons: When making your way through the aisles of the grocery store, take the time to compare prices. Check to see if buying the family-sized version of a food item makes more sense than buying a smaller size. Avoid single-serving items, for example, as the price will be more expensive per unit.
• Read the nutrition labels: Hidden sugars typically mean packaged foods. Packaged food means more expenses.
• Shop with the season in mind: Foods that are in season tend to be on sale because there are more of them in stock. When produce is plentiful, make lots of salads and freeze things like green beans and broccoli, and then use the veggies in soups and as healthy sides.
• Avoid processed and packaged foods: Don’t fall for fake healthy foods. Many packaged granola bars are full of sugar. Veggie chips have a ton of sodium, and low-fat foods just replace the fat with a lot of sugar. Avoid those unhealthy choices and go for anti-inflammatory foods, like berries and leafy greens.
• Buy fresh and frozen: Frozen fruits and veggies are your friend. Grab veggies and fruits for after school snacks. Frozen fruits and veggies are packaged at their peak, and are also budget-friendly.
• Don't shop when you're hungry: Going to the grocery store with a list in hand, a budget to follow, and a full stomach is the way to go.

Cooking On A Budget

Once you bring home the groceries, you can still do a lot to be healthy on a budget. Here are some budget-friendly strategies for you to follow.

• Eat eggs: Eggs pack a lot of punch. I’ve written a post on the benefits of eggs, so you can take a look, but they are also economical and a great high protein snack.
• Include probiotics and fermented foods: Fermented foods are great on the budget (see why I love fermented foods here). I like greek yogurt, sauerkraut, kimchi and miso. In fact, I’ve got 35 recipes using Greek yogurt.
• Cook enough for left-overs or the whole week: This is often my aim. Especially because when I make a favorite recipe like Eggplant Parmesan, I’ve just got to have some leftovers for another meal! One budget meal turns into another the next night. Double the savings and half the work!
• Use leftovers in budget-friendly ways: Using your leftovers wisely is a good way to stretch the food dollar. I’ve mentioned before how much I love Flank Steak With Chimichurri Sauce. Flank steak is an economical cut of meat so I make extra to throw into a stir-fry of broccoli and cauliflower. Make chicken noodle soup when you have leftover chicken, and so on.
• Drink water: Drink plenty of water, which is good for you and less costly than juice and soda. If you like a little flavor in your beverages, try fruit-infused water.
• Stock the pantry and freezer: Keep often-used staples on hand. You’ll save money by shopping when items are on sale and stocking the pantry.
• Take advantage of your slow cooker: Cheaper cuts of meat will turn out tender and delicious in the slow cooker. Pulled pork is delicious and works great for meal prep! Instant pot pulled pork is perfection, too!
• Wrap it up: Another way to use up leftover meat and veggies is in wraps, tacos, and burritos. Wraps are ideal for an easy and quick meal. I love to make my own tortillas, too - try my spinach tortillas (just 4 ingredients!) and my cauliflower tortillas for a tasty wrap.
• Make your own: Instead of paying high prices for pre-packaged foods, make your own food at home. You can make your own Make Ahead Freezer Breakfast Sandwich, protein bars, soups (like this Healthy Slow Cooker Beef Stew or this Homemade Tomato Soup), and more.

Meal Ideas For Eating Healthy On A Budget

There are lots of recipes on the blog that are simple and easy to make. Here are a few suggestions: