Eat Healthy on a Budget: 10 Tips to Save Money on Food

Eating healthy doesn't have to be expensive. With some planning and smart shopping, you can maintain a nutritious diet while sticking to a budget. Here are 10 tips to help you save money on food while still getting the nutrients you need.

Make a Meal Plan

Planning your meals for the week ahead of time can help reduce food costs and avoid last-minute takeout meals. Look through grocery store flyers and circulars for sales and coupons, then map out recipes that use overlapping ingredients. Prep ingredients like grains and proteins in bulk to use in multiple meals throughout the week. 

Stick to Your Grocery List 

Make a detailed grocery list based on your meal plan, and resist the urge to impulse buy outside of it. Sticking to your list will keep your grocery bill on track. Bring a calculator with you and tally up prices as you shop to avoid sticker shock at checkout.

Buy Store Brands

Opt for the generic store brand versions of staples like bread, pasta, canned goods and frozen produce rather than name brands. Store brands provide the same quality at a significant discount. Buying in bulk quantities can also help lower unit costs. 

Shop Seasonal Produce

Fresh fruits and vegetables are healthier and cheaper when purchased in season. Read weekly flyers to find out what's in season and plan recipes accordingly. Ask produce clerks which items are at peak ripeness and lowest cost.

Clip Coupons

Combining coupons from the weekly circulars and newspaper inserts with items already on sale can lead to huge savings. You can also print coupons online or use grocery coupon apps. Just be sure to only clip coupons for items you'll actually use.

Freeze Leftovers and Extras  

Freeze surplus fresh produce when it's ripe and inexpensive to use later. Portion leftovers into individual servings, label and freeze to use for quick lunches and dinners on busy days, avoiding takeout costs.

Buy Frozen Produce

Out-of-season fresh fruits and veggies are often imported and pricey, but frozen varieties are cost effective. They are picked at peak ripeness then flash frozen to lock in nutrients. Store brand frozen produce is just as nutritious as name brand.

Cook at Home

Preparing meals at home is significantly cheaper than dining out. Make extra portions when cooking dinner to use for quick microwavable lunches to bring to work. Resist the temptation to order takeout on busy weeknights.

Pack Your Lunch

Brown bagging it saves a lot over buying lunch out every weekday. Make sandwiches, salads, soups or grain bowls ahead of time using leftovers and freezer items. Bring portable items like fresh fruit, vegetables, yogurt, hard boiled eggs or trail mix for an easy, healthy desk lunch.

Choose Less Expensive Proteins

Chicken, beans, eggs and canned fish like tuna provide inexpensive protein options. Buying family packs of chicken when on sale and freezing portions can cut costs further. Beans are very budget friendly, packed with nutrients and add bulk to stretch recipes.

Conclusion

Eating healthy on a budget simply requires some pre-planning and smart shopping habits. With these 10 tips, you can maintain a nutritious diet while sticking to your budget. Focus on buying basic whole foods, planning meals around sales and coupons and cooking at home rather than eating out. Your body and wallet will thank you.