Eating Healthy on a Budget

When it comes to healthy eating, there is this misconception doing so requires forking out loads of cash. However, eating healthy does not require handing over your wallet, and can be achieved even on a tight budget!

Tips for Shopping On a Budget

Opt for Generic Brands

Generally, each grocery stores have their own developed version of its name brand counterpart. In reality, generic and name brand items are similar in reference to the product itself, but differentiate with generic’s cheaper price tag.

Check for Coupons and Ads

Use store coupons and ads to your advantage, along with seeking out seasonal specials. You can also save money on groceries with smartphone apps, including Ibotta and Groupon.

Plan and Prepare Meals

One of the best ways to adhere to a budget and diet is by meal prepping. Planning out weekly meals and snacks assists in budgeting by minimizing food waste, particularly with perishable ingredients.

Construct A Shopping List

Rather than aimlessly and impulsively throwing food in your cart (that you may not even need), construct a shopping list with food and ingredients you plan to use, along with focusing on sale items. Having the right ingredients on hand not only makes you less likely to dine out, but helps ensure their use.

Go Frozen

Do not be afraid to select nearly expiring products, as they tend to be on sale, just plan on cooking the meat at the beginning of the week or storing it in the freezer. Additionally, if you project a food will not be consumed in the near future, label, date, and store the item in the freezer for later use.

Budget Staples


Filled with fiber and B vitamins, rice is an excellent whole grain to purchase on a budget! It is also extremely versatile and can be added to salads, soups, stir fries, casseroles, or simply paired with a protein source or vegetable.


To amplify the nutrition and flavor profile of that cost-effective breakfast staple, prepare these simple and delicious overnight oat recipes.


Yes, pasta can be a part of a nutritious diet! Healthy pasta tips include selecting a whole grain product, sticking to a ½ cup portion size, bulking with veggies, pairing with a lean or plant-based protein, and lightly dressing with tomato or olive oil-based sauces.


Beans are a plant-based protein source, inexpensive, and extremely adaptable, including making an appearance in this omelet or main star in white bean vegetarian chili. Lentils and other legumes also tend to be cost-friendly and handy in the kitchen.


While choosing a nonfat or low-fat milk would seem to be a healthful choice, newly surfaced research questions if switching from whole milk is valuable. Nonetheless, milk is an inexpensive healthy item to include in the diet, providing eight grams of protein per cup and a significant load of calcium.

Cottage Cheese

Cottage cheese is low-cost but high in protein, supplying 13 grams per ½ cup. The calcium-rich dairy product compliments fresh peaches and pineapple, offers creaminess to smoothies, or pairs with salad for a well-balanced snack or meal option.


According to the Incredible Egg, eggs are considered the least expensive source of high-quality protein costing an approximate 17 cents per serving! Along with being budget-friendly, they are nutritious, appetizing, and versatile.

Canned Tuna

The omega-3 content of tuna paired with a high amount of protein makes it a superior healthy food on a budget. Eat straight out of the can, top onto sprouted crackers, or create this lightened-up tuna salad. But when purchasing, seek out products only preserved in water, rather than oils and salt water.


Chicken is a well-known protein, though does not have to come with a high price tag. Along with searching for the greatest deal, do not be afraid to select dark meats, as they tend to be cheaper in price.


Not only do apples tend to be low in cost, but shelf-stable and convenient. They burst with fiber, while also offering diversity in these cinnamon apple pancakes, homemade applesauce, and cranberry apple stuffed chicken recipes.


Bananas are a budget-friendly fruit to keep on hand, as a bunch of bananas are generally low in cost and a convenient snack. Too ripe for your liking? Don’t throw away or waste! Peel, chop into chunks, and store in the freezer. Frozen bananas offer natural sweetness and creaminess to smoothies and this avocado ice cream recipe.


While leafy greens are often thought of, cabbage should not go unnoticed! The inexpensive veggie can offer bulk and crunch to various dishes, including salads, tacos, and these 20 recipes where cabbage is king!


While potatoes are often perceived as innutritious related to their carb content, potato varieties hold great nutritional value without breaking the bank. They can also be transformed into healthier-for-you sweet potato fries, glorious grilled potatoes, or a cinnamon-spiced mashed sweet potato.


Along with being beneficial to health, carrots are easy on the wallet. Snack on carrots as is, throw into salad, or prepare this creamy carrot and sweet potato soup.