Easy Ways to Eat Healthy on a Budget
12 easy ways to eat healthy on a budget, save time, and make grocery shopping enjoyable. These must-know tips will be a lifesaver for any #fitfoodie wanting to eat healthy while staying financially fit.
CREATE A BUDGET, MAKE A PLAN, AND STICK TO IT
When it comes to saving money at the grocery store, budgeting, planning, and commitment are essential. Before you spend, step #1 is to create a budget. First and foremost, you need to figure out how much you can spend per week, per year, etc. on food. Whether you budget weekly or monthly is up to you. Regardless, calculate the amount you’re able to spend and commit to that number.
Step #2 is to make a plan. Plan your meals for each week. At the start of the week, write out what you’ll be having for breakfasts, lunches, dinners, and snacks. Then, make a list of the ingredients you’ll need to make each of those meals. Make sure to peruse your fridge, freezer, cabinets, and pantry to determine what you already have to avoid buying double. Once your list is complete, plan to purchase what you know you’re going to use.
Finally, step #3 is to commit, or stick, to the budget and the plan. It’s very easy to get sidetracked at the grocery store (trust me, I’ve been there), which can lead to impulsive overspending. As a general rule, try your best to limit purchases to those on your list.
USE GROCERY STORE APPS, FLYERS, AND COUPONS
Keep an eye out for any sales or deals that may be going on and plan your meals accordingly. Do your research beforehand – check out weekly ads and grocery store apps for discounts. If sweet potatoes, onions, and chicken are on sale one week, plan to make meals using those ingredients. Of course, just because something is not on sale does not mean you can’t buy it. However, it is good to be aware of the items that are on sale and those that are not. You may be surprised at how much you can save when you actually pay attention to these things.
Pro tip: Take advantage of apps that give you cash back for buying certain grocery items and household products. Ibotta is a great example of such an app. It’s free to use and rewards you for purchasing certain products. I’ve made close to $140 back since using.
TAKE ADVANTAGE OF MARKDOWN ITEMS
Feeding off of tip number one, when you find your favorite products and/or staples on sale, stock up!!! If you’re sure that the sale item(s) is something you’ll 100% use AND it won’t expire before you’re able to use it, take advantage. You’ll save money in the long term by not having to purchase at regular price later on.
COMPARE YOUR PRICES
Again, feeding off of tips one and two, another great way to consciously save money while shopping is to know your prices. Make sure you know which store sells your favorite products at the cheapest price point. You’d be surprised at how many stores sell the same product at a different price. For example, Walmart sells Good Culture Greek Yogurt for $1.38 while HyVee sells it for $1.79. $0.41 in savings might not seem like much now, but trust me, it will add up over time.
SHOP IN SEASON
Shopping in season will not only provide fresh, high-quality produce, but will also prove to be the most cost-effective. Have you ever noticed that strawberries are typically $2-4 more expensive per pack in the winter? That’s because they’re not in season during the fall and winter months. If you must have strawberries in the winter, try buying frozen (see tip #12) and instead, choose fresh produce that IS in season. This will definitely save you in the long term.
Since we’re quickly approaching the fall and winter months, here are a few tasty produce options that are in season during this time:
squash (pumpkin, butternut, kabocha, delicata, acorn, spaghetti)
sweet potatoes
brussels sprouts
turnips
kale
broccoli
cauliflower (great time to try all of the cauliflower trends)
mushrooms
apples
cranberries
plums
pears
grapes
pineapple
kiwi
oranges
grapefruit
Of course, you can always enjoy other fruits and vegetables not listed above year-round. Try frozen, canned, and dried versions for your cheapest bet.
TRY LESS EXPENSIVE CUTS OF MEAT, FISH, & POULTRY
Fresh meat, fish, and sometimes even poultry can be pretty spendy. Keep an eye out for markdowns or sale items. Grocery stores will typically offer discounted prices for items that are close to expiring. Stock up on these and freeze to use at a later date.
Another great way to save money is to buy less expensive cuts of meat, regardless of expiration date. Ground turkey, chicken, pork, canned tuna, and frozen shrimp are typically on the lower end of the $$ scale. You can make any protein delicious so long as you get creative with the cook and the addition of spices, marinades, sauces, and/or dressings. Don’t be afraid to try new things in the kitchen!
REPLACE MEAT WITH OTHER PROTEIN SOURCES
Embrace alternative protein sources. Eggs, tofu, beans, lentils, nuts, cheese, greek yogurt, and chickpea pasta are often low in cost and make for great substitutes for meat, fish, and poultry. Subbing one of these sources 2-3x per week can save you loads. Most have a longer shelf life, too, and can be a nice change from your typical “meat and potatoes” style meal.
Make it a habit to cook and eat at home. Generally, you can feed a family of 3-5 for the same price (or even less) than you could when buying food for two people when eating out. Be smart about where you spend your money. Not only will you save money by eating at home, you will also benefit by knowing exactly what is in and how your food is prepared.
SHOP IN BULK
Buying in bulk is almost always cheaper per unit, which saves you money on each use of that product. Stock up on staple pantry items like oats, nuts, seeds, lentils, dried fruit, rice, flour, and cereal. Even perishable items like potatoes, eggs, yogurt, bread, meat, fresh fruit, etc. can save you money in the long term (given you’re able to eat or freeze before the expiration date).
An example – Walmart sells Dannon Light and Fit Greek Yogurt for $1.00 per 5.3 oz cup, while Sam’s Club sells an 18-pack for $12.98. If you bought 18 single cups at Walmart, you’d be paying $18.00, but if you bought it at Sam’s Club, you’d receive the same quantity and quality for $5.02 less. If you’re a Greek yogurt fanatic like myself, that extra $5.02 in savings does wonders.
LIMIT TRENDY FOOD ITEMS
As easy as it is to get distracted by the latest food trends, don’t let that distract you from your goals. While it is 100% okay to indulge in the “fun” foods every now and then, be aware that you’re probably going to pay a premium price. Watch out for marketing and don’t let that fool you into thinking that the premium price is always worth it. 🙂
NAME BRAND VS. STORE BRAND
Piggybacking off of tip number nine, don’t fall victim to fancy packaging, wording, and/or overall brand marketing. Most grocery stores carry their own in-house, or store, brand. For example, Walmart has Great Value, Target has Market Pantry, and HyVee has HyVee. Typically, in-house brands are significantly cheaper than their name brand counterpart. And…more often than not, by purchasing the in-house brand over the name brand, you are receiving the exact same product for a fraction of the price.
**Although this is the case most of the time, it is still important to compare products and read each ingredient list to make sure you are choosing the quality product every time.
MINIMIZE PREPARED AND PACKAGED FOODS
Prepared and packaged foods may seem like a more convenient option some days. While there is a time and a place for these foods, it is important to remain conscious of the fact that you will pay for that convenience. Rather than making these purchases on the regular, make it a habit to meal prep for the week. Take a few hours to plan and prepare food that will last you a full week so that you don’t find yourself in a pinch and spending more out of convenience than you need to. Make it fun and use meal prepping as an opportunity to get creative in the kitchen! Also, always carry snacks with you…in case of emergency, of course! 🙂
BUY FROZEN FRUITS AND VEGETABLES
Don’t skip the freezer section! Just because a product is frozen doesn’t mean it is of less quality. In fact, frozen produce is typically frozen at peak freshness, which means that nutrient density and quality remain high. Plus, with frozen foods like fruit, vegetables, and fish, you have nutritious food available to use when you’re ready without the risk of it spoiling before eating. Frozen foods are often available for lost cost and are a great way to increase protein and micronutrient intake without breaking the bank.
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There you have it – 12 easy ways to eat healthy on a budget! Keep in mind that budgeting looks different for everyone. One individual may consider a certain item less expensive or over-priced, while another may think the opposite. What you are willing and able to spend depends on where your priorities and values lie. Regardless, these tips can be applied by anyone looking to adopt healthy eating habits while living cost-effectively.
In fitness and in health,
KG
