How to Eat Healthy on a Budget

Between the economy and the quarantine 15, many of us are looking for ways to eat healthy on a budget. How can we spend less, but eat better? And will our frugal meals still taste good? Let’s talk turkey (and other stuff)…

One of the most challenging things about eating well is doing it on a budget. If we all had unlimited budgets, we could have home chefs preparing healthy meals for us all day long, using organic ingredients that are sustainable and satisfying.

I am not one of these people. I am someone with a limited budget, a big family, and only so much time to spend cooking. If you are too, then this post is for you.

Eating healthy on a budget is about finding ways to eat food that’s good for you and also for your budget. This means that some excellent foods may not make it on the menu because they just cost too much. And it means sometimes stretching our imaginations and creativity to substitute and incorporate new (and cheaper) ingredients.

Up for the challenge? I knew you were…

A word about “healthy eating”

With many people losing their jobs and sheltering in place over the last few months, there has been a big shift in how we all live. Gyms are closed, basic food staples are sometimes scarce, and anxiety is high. Even as things improve, these factors are still affecting our days.

If you’ve gained some weight or put aside your workout clothes for the time being, I want you to know that it’s perfectly fine. Really. We may joke about the “quarantine 15,” but the reality is that a global pandemic has changed us all. Our new normal is not that normal. But things will adjust.

Eating healthy isn’t about losing weight. It’s not about being skinny. It’s about being strong and well. It’s about eating whole foods as God made them, unprocessed and delicious, while keeping grocery expenses down. This may or may not affect what the scale says, but it will certainly affect the way you feel.

And being healthy means giving ourselves grace when we stop for fast food or eat something from a can. Life happens.

So here are some ways that you can eat healthy and save money, cutting back on anxiety and increasing your satisfaction at every meal.

 

How to Eat Healthy on a Budget

 

Go meatless not just on Mondays

I love a juicy hamburger as much as the next girl, but meat isn’t cheap. And even when it’s cheap, it’s not that cheap. Start using beans or tofu as the main protein at your meals instead of meat. Or take the focus off the protein and turn it on the other parts of the meal, i.e. the veggies.

There are so many delicious recipes that are vegan/vegetarian. Using beans lowers the unhealthy fats from animal products and gives you the same protein-packed meal you wanted. We love vegetarian chili, pasta with chunky vegetable sauce, and lentil soups. (Check out this site for great meatless recipes with videos: Cooktoria.com)

 

Meal prep to avoid snacking

When we’re hungry, we aren’t thinking first about healthy eating. We’re just wanting to eat. Now. So to avoid unhealthy choices, prepare snacks ahead of time to make it easy to make the good choice.

Cut-up veggies, homemade granola, and fruit are cheaper than a bag of chips and better for you. Have good-for-you snacks ready to grab and you won’t be tempted to eat more expensive and less-healthy options. I even do this for my kids to keep their snacking on the healthier side (most of the time).

 

Don’t buy junk food

Honestly, just skip the junk food. While it seems relatively cheap and often on sale, the more you eat, the more you want to eat. These snacks are made to be addictive. Not only do you eat something that makes you feel sluggish and bad afterward, but you also eat away the savings in volume. (I am absolutely talking about myself here.)

It’s better to save the money you were going to spend on your favorite guilty pleasure and get something that’s still tasty, but better for you. I love Larabars (homemade or bought on sale), yogurt, and homemade smoothies for sweet snacks. I pop my own popcorn for a salty fix. What are your favorite snacks and how can you make them better than the ones at the store?

 

Use your meal plan to optimize sales

Meal planning isn’t just about knowing what you’re making for the week. It’s also about choosing healthier and saving money in the process. (You can check out this post for more on this topic.)

See what’s on sale and create a meal plan that optimizes those ingredients. Whether it’s a cheap roast or a sale on veggies, you can make meals that use those ingredients when the price is right. Look online for recipes that use these items in healthy and tasty ways. You’ll save money and enjoy the results.

 

More veggies and brown rice at meal times

Brown rice is both filling and a healthier alternative to other carbs, like bread, pasta, and white rice. It’s also versatile. Use it as the base for your proteins, add it to soups, or make a taco bowl with it.

Vegetables are cheap, easy to prepare, and can be fit into most recipes. Add spinach to your omelets, curried broccoli to your plate of grilled chicken, and mushrooms to your tomato sauce. Frugal veggies can increase both the flavor and satiation of your meals.

 

Don’t say goodbye to desserts

I know I said to skip the junk food, but that doesn’t mean desserts and treats are all a no-go. There are so many ways to make a delicious dessert on the cheap that will not overload you with sugar and unhealthy fats.

Homemade desserts are a great way to enjoy the things you crave without the preservatives and sketchy ingredients companies add to save a buck and extend shelf life. Invest in things like coconut oil, honey, and fruit to substitute for less healthy sweeteners and fats. Applesauce can be used for eggs. Raisins or bananas are perfect for baking. (Check out this guide to kitchen substitutes and post about frugal cooking for more ideas.)

 

Buy in bulk as much as possible

The irony here is that sometimes you have to spend money to save money. Buying in bulk may seem expensive, but when you compare unit prices, you are saving money on most products (provided you don’t waste it because you bought too much and it spoils).

With 7 people in my home, bulk is pretty much the only way to go. But the beauty of it is, it can help everyone save money on healthy foods. Buying a whole turkey (or chicken) and breaking it down yourself is so much cheaper than buying sandwich meat or pre-butchered pieces. Buying a bag of dry beans yields more for less than a can of the same.

This doesn’t just have to be at warehouse clubs with membership fees. You can find larger sizes of things at most stores and online. Check the top and bottom shelves for cheaper and off-brand products.

 

Go generic

I know we like our recognizable brands, but more often than not, you will find the generic versions to be just as good and cost less. Sometimes, they’re even better.

Cheese, yogurt, cereal, oats, bread… the list goes on. I try to buy generic wherever possible and it is a huge money-saver. Just check the ingredients to make sure that you aren’t saving a dollar only to have 3 types of corn syrup in your ketchup (true story).

When you’re eating healthy on a budget, the name on the label isn’t as important as the words on the ingredient list. Am I right?

 

Save money by skipping prepped foods

Pre-cut fruit, granola, cereal, frozen pizza. These are all yummy things that are not budget-friendly. You land up paying for the convenience when making them yourself (or a healthier substitute) would be cheaper.

Homemade granola and pizza are simple and cheap to prepare. You can also choose your own preferred add-ins and toppings. And a whole pineapple costs a quarter of what a fruit bowl at the store does.

Cereal, I have found, is full of calories and sugar (most of them), but low on satiation. It takes multiple bowls to be full, and by that time, you’ve eaten more than you should. Oh, and even with a sale, these are usually comparatively expensive as a breakfast option (as opposed to, say, oatmeal). So, save yourself some money and skip the prepped foods while eating healthy on a budget.

 

Change up the shopping list

It’s time to start exploring cheaper and healthier ingredients that aren’t normally on your shopping list (or playing a starring role in your menu plan).

Lentils are filling and full of fiber. Cabbage has lots of antioxidants and increases satiation. Bananas are a sweet snack that can be used in homemade smoothies and baking. Eggs are cheap bits of protein that can be used in so many recipes. Canned meats like tuna and chicken are convenient without adding cost.

Explore ingredients that you wouldn’t normally. Look at the store’s clearance rack. Buy manager’s specials. If this pandemic and its subsequent panic-buying taught me anything, it’s that sometimes you can’t get what you want and you’ll need to make due with what’s left on the shelves.

Get creative and make some changes to your normal menu. You might find yourself enjoying the healthier and cheaper versions of old favorites long into the future.

 

I truly hope this post has helped you see how you can eat healthy while still saving money on your budget. Just because we are spending more time at home and indulging in a little more comfort eating, doesn’t mean we can’t be nourishing our body with delicious dishes, too.

 

What ideas do you have for eating healthy on a budget? I’d love to hear your suggestions in the comments or on social media!

 

Interested in more on frugal and healthy cooking? Check out these posts:

Frugal Cooking tips from a Penny-pinching Mom of 5

How to Meal Plan Out of Your Own Pantry

6 Meal Planning Strategies for the Non-Cook