How to Eat Healthy on a Budget
I know we’re all feeling the squeeze right now as inflation is skyrocketing, but eating healthy food doesn’t have to be expensive, I promise! It just requires a little thought and planning before you go to the store. Here are my tips to eat healthy on a budget. I’ve included prices for some items that I purchased at Kroger in Kentucky, USA in August of 2022.
Frozen fruit and veg
Check out the frozen section for cheaper produce, especially for things that are out of season. The nutritional value is the same for frozen food as fresh, and can actually be higher in frozen produce because fresh produce can lose nutritional value over time while they’re shipped to grocery stores.
Using frozen fruit and vegetables can also cut down on food waste and therefore cost, because it is less likely to go bad before you get a chance to use it. This week I got a 12oz bag of frozen spinach for $1.59
Get protein on sale
Find out what protein is on sale at your local grocery store and stock up and freeze the extra when you find a good deal.
This week at my local grocery store, fish was on sale so I stocked up the freezer. I got 2lb of salmon for $12.99 and 2lb of cod for $15.99.
You can also save money by picking more unusual cuts of meat or picking larger pieces and breaking it down yourself. For example, getting a whole chicken and breaking it down yourself is much cheaper than buying just chicken breasts. We often get large cuts of pork or brisket at Costco and break it down ourselves (by that, I mean my husband does) and then freeze whatever we aren’t using that day.
Plant based protein
Even if you normally are a meat-eater, plant based proteins can be much cheaper. The cheapest form is in dried beans and lentils rather than canned or processed. Use these plant based proteins instead of meat or to bulk up a meal that has a little meat in it to make your protein go further. The lentils ($2.29 per lb) I got this week have around 8 grams of protein per serving, kidney beans ($1.79 per lb) have 8 grams of protein per serving and black beans ($1.59 per lb) have 13 grams of protein per serving.
Bananas
In my opinion bananas are one of the best value for money snacks. They’re super cheap, a great carbohydrate source, and contain potassium to prevent muscle cramps. I like to have them pre workout so I have some carbs to fuel my workout. I got 5 bananas for $0.94. 5 snacks for less than a dollar is great value to me!
Buy off-brand/ the grocery store’s own brand items
Avoid name brand items. The grocery store’s own brand items are normally the exact same thing in a different package for a cheaper price. Check the price per lb most stores have on the price labels to make sure you’re getting the best value for your money
Check clearance sections for bread and produce
My local Kroger has clearance produce and bread sections. Often this food is completely fine and edible but getting close to its sell-by date. If it looks okay, grab it for a fraction of the price and freeze it when you get home. I love to do this with bread and then I just pop a slice in the toaster whenever I need it.
Learn what produce is in season
As a gardener, this one is near and dear to my heart. Growing your own food can provide free or extremely cheap fruits and veg. But if that’s not an option for you, then learn what produce is in season. It will often taste better and be cheaper because it won’t have to be shipped as far to the grocery store, or grown in greenhouses that need to be heated. Apples are just starting to come into season here in Kentucky so that was what was on sale this week
Put in time to save money
You can save yourself money by spending a little more of your time. Making things from scratch is often cheaper and you know exactly what is going into your food. This week I’m using vegetable scraps that I have saved in the freezer and the leftover bones from a rotisserie chicken to make stock to be the base for a chili I’m making tomorrow. It cost me nothing and is a great way to use up food that you’d normally throw out.
Also preparing your own meat and produce will be much cheaper. Pre cut fruit and veggies are great for convenience but way more expensive than buying them whole and prepping them yourself. Cooking from scratch is way cheaper than premade meals or eating out.
I hope this has helped show you that eating healthy food can be affordable and has given you some ideas for your next trip to the grocery store.
What are your best tips to eat healthy on a budget? Let me know in the comments below
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