Nutritious food can be expensive, and eating a balanced diet that includes fruits and vegetables gets harder when money is tight.
The good news is that there are many ways to save money while still eating whole foods. Here are 19 tips to help you eat healthier on a budget.
1. Plan your meals
Planning ahead is essential for saving money at the grocery store.
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Available on the App StorePick one day each week to plan your meals for the upcoming week. Then make a grocery list of everything you need to prepare those meals.
Scan your fridge and cabinets first to see what you already have. You may find foods in the back that can be used, or you might plan meals around items that need to be used before they expire.
Only buy what you know you’ll use. This prevents waste from food you buy but never eat.
Summary: Plan meals for the week, make a grocery list, and check what you already have before shopping.
2. Stick to your grocery list
Once you’ve made your grocery list, stick to it.
It’s easy to get sidetracked in the store, leading to unplanned purchases and higher spending.
As a general rule, shop the perimeter of the store first. This is where whole foods are typically placed, and you’ll be more likely to fill your cart with them first.
The middle aisles often contain the most processed foods. If you go down these aisles, look at the top or bottom shelves rather than straight ahead — the most expensive items are usually placed at eye level.
Consider downloading a grocery list app. Some can save favorite items or share lists between shoppers. Using an app also ensures you don’t forget your list at home.
Summary: Stick to your list when shopping. The perimeter of the store usually has whole foods, while expensive items are often at eye level in center aisles.
3. Cook at home
Cooking at home is generally cheaper than eating out. You can typically feed a family of four for the price of buying food for one or two people at a restaurant.
Make it a habit to cook at home rather than deciding to eat out at the last minute.
Some people prefer cooking for the entire week on weekends, while others cook one meal each day. Either approach works — find what fits your schedule.
By cooking yourself, you also know exactly what ingredients are in your meals.
Summary: Cooking at home costs less than eating out and gives you control over ingredients.
4. Cook large portions and use your leftovers
Cooking large meals saves both time and money.
Leftovers work well for lunches or as ingredients in other recipes like stews, stir-fries, salads, and burritos.
Having leftovers ready prevents you from eating out on days when you don’t have time to cook from scratch.
You can also freeze leftovers in single-portion sizes for later.
Suggested read: How to Meal Prep: Easy Beginner's Guide for Healthier Eating
Summary: Cook large meals from inexpensive ingredients and use leftovers during the following days.
5. Don’t shop when you’re hungry
Going to the grocery store hungry makes you more likely to stray from your list and buy on impulse.
When hungry, you often reach for processed foods that have fewer nutrients than whole foods. Since these aren’t on your list, they’re bad for both your health and budget.
Eat a piece of fruit, yogurt, or another small snack before shopping to avoid temptation.
Summary: Shopping while hungry leads to impulsive buying. Have a snack before you go.
6. Buy whole foods
Some foods cost less in less processed forms. A block of cheese is cheaper than shredded cheese, and canned beans cost less than refried ones.
Whole grains like brown rice and oats are also cheaper per serving than most processed cereals.
Less processed foods are often sold in larger quantities and yield more servings per package, saving you money overall.
Summary: Whole foods are often cheaper than processed versions and come in larger quantities.
7. Buy generic brands
Most stores offer generic brands for nearly every product.
All food manufacturers must follow safety standards. Generic brands are often the same quality as national brands, just less expensive.
Read the ingredients list to make sure you’re not getting a lower-quality product or one with unexpected additives or allergens.
Summary: Generic brands are often the same quality as name brands at a lower price.
8. Avoid buying highly processed food
You might be surprised how much you spend on processed foods like soda, crackers, cookies, and prepackaged meals.
These often lack beneficial nutrients and may be high in sodium or added sugar. They’re also expensive for what you get.
By skipping processed foods, you can spend more of your budget on higher-quality whole foods.
Summary: Processed foods are expensive and often high in sodium or sugar with little nutritional value.
9. Stock up on products that are on sale
When your favorite products or staples go on sale, stock up.
If you’re sure you’ll use an item, buying it now saves money later.
Just make sure it won’t expire before you can use it. Buying food that goes bad doesn’t save anything.
Summary: Stock up on staples when they’re on sale, but make sure they won’t expire.
10. Buy cheaper cuts of meat
Fresh meat and fish can be expensive. However, many cuts cost significantly less — look for chuck steak, pork top sirloin, whole chicken, or ground meat and poultry.
These work well in burritos, casseroles, soups, stews, and stir-fries.
Buying a large, inexpensive cut of meat to use across several meals during the week can stretch your budget further.
Summary: Cheaper cuts of meat work great in casseroles, soups, stews, and burritos.
11. Replace meat with other proteins
Eating less meat is a good way to save money.
Try having a couple of days per week where you use other protein sources like legumes, hemp seeds, eggs, or canned fish.
These are all inexpensive, nutritious, and easy to prepare. Most have a long shelf life and won’t spoil quickly.
Suggested read: 9 Healthy Beans and Legumes You Should Try for Better Health
Summary: Replace meat 1–2 times per week with beans, legumes, eggs, or canned fish for affordable protein.
12. Shop for produce that’s in season
Local produce that’s in season is generally cheaper than out-of-season options. It’s also at its peak in nutrients and flavor.
Out-of-season produce often travels long distances to reach your store, which isn’t good for the environment or your budget.
Buy produce by the bag when possible — it’s usually cheaper than buying by the piece.
If you buy more than you need, freeze the rest or work it into next week’s meals.
Summary: In-season produce is cheaper and more nutritious. Freeze any extra.
13. Buy frozen fruits and vegetables
Fresh fruits, berries, and vegetables are in season for only a few months per year and can be expensive.
Frozen produce is usually just as nutritious. It’s cheaper, available year-round, and often sold in large bags.
Frozen produce works well for cooking, smoothies, or toppings for oatmeal and yogurt.
You can take out only what you need, and the rest stays safe in the freezer. Reducing produce waste is a great way to save money.
Summary: Frozen fruits and vegetables are usually as nutritious as fresh, available year-round, and often cheaper.
14. Buy in bulk
Buying some foods in bulk saves money.
Grains like brown rice, millet, barley, and oats are available in bulk. You can store them long-term in airtight containers. The same applies to beans, lentils, some nuts, and dried fruit.
These staple foods are inexpensive and can be used in many nutritious meals.
Summary: Bulk foods like grains and beans are cheaper and store well in airtight containers.
15. Grow your own produce
If you can, grow your own produce or join a community garden.
Seeds are very cheap. With some time and effort, you can grow herbs, sprouts, tomatoes, onions, and other crops.
Having a supply at home saves money at the store. Home-grown produce often tastes better than store-bought and can be picked at peak ripeness.
Summary: Growing your own herbs, tomatoes, and other produce is cost-effective and rewarding.
16. Pack your lunch
Eating out is expensive, especially when done regularly. Packing your lunch, snacks, and drinks costs much less.
You’ll also have complete control over what you eat and can choose nutritious options.
If you’ve adapted to cooking large meals at home, you’ll always have lunch ready without extra effort or cost.
This requires planning but saves significant money over time.
Summary: Packing your own lunch costs less than eating out and saves money long-term.
17. Use coupons wisely
Coupons can help you save money — just use them wisely.
Look for deals on cleaning products, nutritious foods, and staples you’ll actually use.
By cutting costs on household items, you can spend more of your budget on quality food.
Summary: Use coupons for household staples and nutritious foods, not processed snacks.
18. Appreciate less expensive foods
Many foods are both inexpensive and nutritious. Making adjustments and using ingredients you may not be used to can lead to delicious, affordable meals.
Try increasing your use of eggs, beans, seeds, frozen fruits and vegetables, cheaper cuts of meat, and whole grains.
These taste great, cost little (especially in bulk), and are very nutritious.
Summary: Incorporating more affordable nutrient-rich foods into your routine helps you save money and eat well.
19. Buy from discount online retailers
Several online retailers offer nutritious foods for up to 50% less than grocery stores.
Many offer daily discounts and deliver products straight to your door.
Some online retailers focus exclusively on nutritious, unprocessed foods.
Buying staples from these retailers can add up to significant savings.
Summary: Online retailers sometimes offer healthy foods at deep discounts with home delivery.
Summary
You don’t need to spend a lot to eat well. There are many ways to eat nutritious food on a tight budget.
These include planning your meals, cooking at home, and making smart choices at the grocery store.
Keep in mind that highly processed foods cost you twice — once at the register and again through potential health problems. Foods high in sodium or sugar may contribute to various health conditions that come with their own costs.
Even if nutritious food were more expensive (and it doesn’t have to be), it would still be worth it. You can’t put a price on your health.
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