10 Budget-Friendly Ways to Eat Healthy

The dollar isn’t what it used to be—that’s especially true at the grocery store.

We have seen significant increases in global food prices in recent years. In 2023, there was a 6.9% increase on food spending in US households, compared to a 12.7% increase in spending in 2022.

But just because prices in store aisles are high doesn’t mean you should stop putting healthy choices in your cart. For example, by buying in bulk or purchasing in-season produce, you can pinch a penny (or dollar) without sacrificing your health and wellness.

As a registered dietitian at MyFitnessPal, I want to make sure that people, no matter their budget, can have a balanced, healthy diet. So, for members looking to continue eating healthy while trimming their grocery store bills, here are 10 tips for keeping costs low at the grocery store.

In the United States, an estimated 30 to 40% of the food supply becomes food waste. With the average household in 2023 spending approximately $9985 annually on food , that means that anywhere from $2995 – $3994 could be going right into the waste bin.

When you go to the grocery store, have a plan. If you shop on a weekly basis, know what meals and snacks you’ll eat for the week ahead and the ingredients you’ll need to make them.

Don’t deviate! Fruits, vegetables, proteins, and whole grains are a must, so ensure those top your grocery list every time you go. Once you’ve secured the must-haves, fill the remainder of your list with nice-to-have items or pantry staples you know you’ll use before they expire.

By batch prepping your meals for the week, you’ll ensure that food doesn’t sit in the fridge or pantry unprepared (then get thrown out). Food not wasted = money not wasted.

For smoothies, place ingredients in a freezer-safe container so they are ready to blend (looking at you, bananas and berries). Sandwiches, wraps, and burritos can be frozen and thawed for easy eating. And cooking a whole grain at the beginning of the week and adding it to your salads, soups, or grain bowls is cost-effective and saves time.

Grocery stores love having you as a customer. So much so that they incentivize you to come back through rewards programs and memberships that provide discounts and savings for things you already shop for. Make sure you’ve signed up for these!

And here’s a tip that’s an oldie but a goodie: look to your grocery store’s weekly ad for weekly discounts. In-season produce and holiday-themed foods (like grillable foods during the July 4 holiday) are often on sale to ensure excess inventory is bought.

Want to keep things digital? There are plenty of apps that can help you earn cashback and savings at the grocery store.

Store brands often have similar ingredients and nutritional value as their brand-name counterparts. Perhaps most importantly, they save you money at checkout.

Try swapping out name-brand sauces, beans, pastas, and oils. You may not notice the difference!

When budget is one of your priorities, focus on your diet more holistically. Are you getting enough fruits, vegetables, and protein each and every day? Answering this question with a resounding “yes,” even if it’s with conventionally-grown produce and meats, is better for you than going without them.

Regardless of the types of produce you choose, conventional or organic, make sure to wash and scrub under running water before enjoying to remove dirt and reduce bacteria.

Frozen fruits and vegetables may come with cost savings and help reduce food waste, especially for produce that’s out of season (especially helpful during the winter months).

Since it’s picked and frozen at peak ripeness, frozen produce has the same nutritional value as their fresh counterparts. Plus, it won’t end up forgotten and rotten.

And though I can’t say what it is, something about frozen fruits just hits different in a smoothie, yogurt, or cobbler.

The benefits of omega-3 are significant—getting enough of the fatty acid supports your cardiovascular health and may lower blood pressure and your risk of developing dementia.

The most direct and effective way to get omega-3s is from fish, and canned tuna is a budget-friendly way to get this essential fatty acid into your diet. And it’s got a long shelf life, too, meaning that on days where meal prep goes out the window, canned tuna can be used in a pinch.

Here’s a quick guide on how to navigate the many canned tuna options in the store.

Meat, poultry and fish are animal based protein sources  you may opt to incorporate into your diet. Consider planning meals around sales on animal based protein sources or purchasing in bulk and freezing to stay within your budget.

If you’re interested in adding more plant based protein sources to your meals while keeping budget in mind, try adding some bean and lentil dishes to the mix. Shelf-stable canned or dried beans and lentils can add protein, fiber and key micronutrients to your meals all while being a cost-effective protein source.

Peanut butter, yogurt and milk are also provide protein (and are an easy-add option to any protein-packed smoothie).

Here are some other protein-rich recipes to try (along with the amount of protein in each dish):

• Lentil Burgers With Tzatziki Sauce (27g)
• Quick Black Bean Chili Over Lime Couscous (20g)
• Sheet Pan Tofu and Veggies in Sesame Sauce (18g)
• Peanut Butter & Fruit Overnight Oats (16.2g)
• Tomato and White Bean Ragout With Toast (16g)
• White Bean Barley Bowl (12g)

New recipes can call for unique spices and ingredients, but in an effort to pare back costs, look to the essentials for your seasoning needs.

Salt, pepper, garlic powder, and paprika go a long way on chicken and fish. Chili powder and paprika are great in chilis and stews, and garlic and ginger powders brighten homemade curries. And don’t forget lemons and limes—these vivid fruits are inexpensive and are the perfect finisher for salads, meats, poultry, fish, and more.

Even with careful meal planning, you might find yourself with leftovers. But don’t discard those bits! Those odds and ends — a variety of vegetables here, a portion of a protein there — can be repurposed for another meal.

Vegetable ends and skins, as well as bones from meat, can be frozen and eventually boiled down into a broth. Extra grains, proteins, or vegetables on your plate at the end of the meal can help you make a grain bowl, stir fry, or sandwich. Or, as we’ve said before, put an egg on it.

Have any other tips or advice to stay healthy on a budget? Join the conversation in the MyFitnessPal forum!

Originally published June 2022

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