Eating healthy food doesn’t mean you need to spend lots of money at all! Think of it like when you save your allowance to buy something special because you can do the same thing at the grocery store and still get some good foods that are super safe for you while this guide will show you exactly how to fill your cart with healthy foods without emptying your piggy bank.
Why Eating Healthy on a Budget Matters
Sometimes healthy foods can cost more money than treats and snacks but the good news is that you can be smart about shopping and still get all the good foods your body needs without spending too much.
Eating healthy helps you grow big and strong plus it gives you energy and helps you think better while keeping you from getting sick too.
Many families think that healthy food is too expensive but that’s not actually true because you just need to know which foods to buy and where to find the best deals.
The Best Healthy Foods That Don’t Cost Much
Eggs are one of the best foods you can buy because they’re packed with protein which helps build strong muscles and they only cost a little bit of money while you can eat eggs for breakfast or lunch or even dinner since you can scramble them or boil them or make them into an omelet with vegetables.
Beans are another amazing food that costs very little money because they come in cans or dried bags and they last a long time in your pantry while beans have protein and fiber which keep your tummy full so you can add beans to soup or make bean tacos or mash them up for a nice dip.
Oatmeal is a breakfast champion that’s very cheap too because a big container of oats costs just a few dollars and can last for many breakfasts while oatmeal keeps you full until lunchtime and helps your body work properly so you can add fruit or a little honey or cinnamon to make it taste even better.
Bananas are the perfect fruit when you’re shopping on a budget because they cost less than most other fruits and come in their own wrapper, which nature made for them while bananas give you quick energy and taste sweet and are perfect for snacks or adding to oatmeal or smoothies.
Rice and pasta are filling foods that cost very little and can be used in many different meals too because brown rice is healthier than white rice since it has more fiber and vitamins while whole wheat pasta is better than regular pasta for the same reason so a big bag of rice or box of pasta can feed your family many times.
Frozen vegetables are just as healthy as fresh ones but they cost less and last much longer because when vegetables are frozen right after being picked then they keep all their vitamins so you can buy big bags of frozen broccoli or carrots or peas or mixed vegetables and use a little bit at a time.
Peanut butter is a great source of protein and healthy fats that keep you full because a jar of peanut butter lasts a long time and can be used for sandwiches or snacks with apples or bananas.
Sweet potatoes are so tasty and full of vitamins that are good for your eyes and skin while they cost less than regular potatoes but are more nutritious so you can bake them or mash them or cut them into fries.
Chicken is the most affordable meat you can buy especially when you buy whole chickens or chicken thighs instead of chicken breasts.
Yogurt is great for your tummy because it has good bacteria that help you digest your food, so buy big containers of plain yogurt instead of small individual ones with lots of sugar while you can add your own fruit and a tiny bit of honey to make it sweet.
Carrots are crunchy and sweet and full of vitamin A which helps you see well because a big bag of carrots costs very little and lasts a long time in the fridge while you can eat them raw with dip or cooked in soups or roasted in the oven.
Apples are another affordable fruit that lasts a long time because they have fiber and vitamins and taste great as a snack Sometimes apples go on sale and that’s the perfect time to buy a big bag.
Cabbage is one of the cheapest vegetables you can find and one head of cabbage is huge so you can make coleslaw or add it to soups or stir-fry it or use the leaves for wraps instead of tortillas.
Canned tuna or canned salmon give you protein and healthy fats for your brain because a can costs just a little money and can make sandwiches or salads or be mixed with pasta.
Milk is important for strong bones and teeth because it has calcium while if regular milk costs too much then powdered milk is a cheaper option that works just as well for cooking and cereal.
Smart Shopping Tips to Save Even More Money
Being a smart shopper means knowing tricks that help you save money every time you go to the store.
Make a list before you go shopping and stick to it because when you walk into a store without a plan then you might buy things you don’t need just like how you might grab candy by the checkout so write down exactly what you need and only buy those things.
Never go shopping when you’re hungry because everything looks good when your tummy is growling while you’ll want to buy more snacks and treats so eat a good meal before going to the store and you’ll make better choices.
Compare prices by looking at the unit price which tells you how much something costs per ounce or pound because sometimes a bigger package costs less per serving than a smaller one even though it costs more money upfront while the unit price is usually on a small tag on the shelf.
Buy store brands instead of name brands because the store brand usually tastes just as good but costs less since they don’t spend money on fancy advertising, while the food inside is almost the same quality.
Shop at discount grocery stores if you have one near you because these stores sell the same foods as regular stores but for less money while some stores like Aldi or Save-A-Lot have great prices on healthy foods.
Use coupons and apps that give you money back because many stores have apps where you can find digital coupons while some apps like Ibotta give you money back after you shop.
Buy fruits and vegetables that are in season because they cost less when there’s a lot of them available so in summer then berries and watermelon are cheaper while in fall then apples and pumpkins cost less and in winter then citrus fruits like oranges are on sale.
Check the clearance section for meats and bread that are close to their sell-by date because these foods are still perfectly good to eat but cost much less while you can cook the meat right away or freeze it for later.
Buy in bulk when something you use a lot is on sale because if your family eats a lot of pasta and it’s on sale then buy several boxes while just make sure it’s something you’ll actually use before it goes bad.
Join your store’s rewards program because many stores give you special prices if you have their card while it’s free to join and you can save money every time you shop.
Shop less often so you’re not tempted to buy extra things because try to go once a week instead of every day while when you go to the store less then you spend less.
Easy Meal Ideas Using Budget-Friendly Foods
Knowing what to cook with your budget-friendly foods makes healthy eating easier and more fun because these meal ideas use the cheap and healthy foods we talked about earlier.
For breakfast then make a big bowl of oatmeal with sliced bananas and a spoonful of peanut butter because this breakfast costs very little but keeps you full and gives you energy all morning while you can also make scrambled eggs with toast and a piece of fruit.
Lunch can be a peanut butter and banana sandwich on whole wheat bread with carrot sticks on the side or make a bean and cheese quesadilla using a tortilla with canned beans and a little bit of cheese while add some salsa for extra flavor.
For dinner then try making a big pot of chicken and sometimes soup using chicken pieces with frozen vegetables and rice because this makes enough food for several meals and costs just a few dollars.
Taco night is cheap too when you use beans instead of meat or mix beans with a small amount of ground meat while use cabbage instead of lettuce because it costs less and stays crunchy.
Baked sweet potatoes make a complete meal when you top them with black beans and a little cheese and yogurt instead of sour cream because this is filling and nutritious and very inexpensive.
How to Make Your Groceries Last Longer
When you make your food last longer then you save money because you don’t have to throw anything away.
Store foods properly so they stay fresh because keep bananas on the counter until they’re ripe then put them in the fridge to make them last longer while store carrots and celery in water in the fridge to keep them crispy.
Freeze foods before they go bad because bread can be frozen and toasted later while overripe bananas can be frozen and used for smoothies or banana bread and cooked beans and rice and soups freeze really well.
Use your leftovers instead of throwing them away because leftover chicken can be added to soup or salad while leftover rice can become fried rice and leftover vegetables can be mixed into eggs for an omelet.
Plan your meals around what you already have because before buying new groceries then use up what’s in your fridge and pantry.
Keep your pantry and fridge organized so you can see what you have because when you can see everything then you won’t forget about foods that might go bad while put older items in front so you use them first.
Buy whole vegetables instead of pre-cut ones because they last longer and cost less while it takes a few extra minutes to chop them yourself but you save money and they stay fresh longer.
FAQ
What is the cheapest healthy food I can buy?
The cheapest healthy foods are beans and rice and oatmeal and eggs and bananas because these foods cost very little money but give your body lots of good nutrition while a bag of dried beans costs about a dollar and can make many meals and oatmeal is also very cheap as only one container can give you breakfast for a whole month.
How much money should I spend on groceries each week?
Most families spend about fifty to seventy-five dollars per person each week on groceries but you can spend less by buying the budget-friendly foods in this guide while a family of four might spend one hundred fifty to two hundred dollars per week and still eat very healthy by following these tips.
Is frozen food as healthy as fresh food?
Yes indeed, frozen vegetables and fruits are just as healthy as fresh ones because sometimes they’re even healthier since they’re frozen right after being picked which locks in all the vitamins while frozen foods also cost less and last much longer in your freezer so you won’t waste any food.
Can I eat healthy without eating meat?
Absolutely, because you can get protein from beans and eggs and peanut butter and yogurt and cheese while these foods cost less than meat and are very good for you so many people eat healthy meals without any meat at all by using these protein sources instead.
What should I buy first if I have very little money?
If you only have a little money then buy foods that give you the most nutrition and fill you up like rice or oatmeal plus dried beans and eggs and peanut butter and whatever vegetables are on sale because these basics can make complete meals and cost very little while add fruit like bananas or apples if you can.
How can I make vegetables taste good to kids?
You can make vegetables taste better by roasting them in the oven with a tiny bit of oil which makes them sweet and crispy while you can also add vegetables to foods kids already like such as mixing them into spaghetti sauce or putting them in quesadillas with cheese or making them into soup because sometimes trying the vegetable prepared a different way helps.
Is it cheaper to cook at home or buy ready-made meals?
Cooking at home is much cheaper than buying ready-made meals or eating at restaurants because a meal cooked at home might cost two or three dollars per person.
What foods should I avoid when shopping on a budget?
Try to avoid buying lots of snack foods and sodas and juice boxes and individual-sized packages and pre-cut fruits and vegetables because these items cost more money and aren’t as healthy while also skip buying fancy ingredients you’ll only use once so stick to simple and versatile foods you’ll use many times.
How do I know if I’m getting a good deal?
Look at the unit price on the shelf tag which tells you the cost per ounce or pound while compare the unit price of different brands and sizes to find the best deal because sometimes bigger isn’t better so always check the unit price to be sure and if something is on sale for less than half its regular price then that’s usually a great deal.
Can I eat healthy food if my family doesn’t have a lot of time?
Yes for sure because many healthy meals are actually very quick to make, I love to make scrambled eggs that toke me only five minutes and a peanut butter sandwich takes two minutes and frozen vegetables can be microwaved in minutes.
What’s the best day to go grocery shopping?
Many stores mark down items on Wednesday or Thursday and start new sales on Wednesday while going shopping early in the morning means you’ll find the best selection of clearance items however, the best day is really the day that works for your family’s schedule when you can shop without being rushed.
