If inflation has increased your family’s food costs, you’re not alone. Managing a grocery budget, especially for a family, can be a struggle when prices are constantly going up. Still, you can save money on your meals without having to sacrifice your health. There are dozens of ways to eat healthy on a budget.
Start With the Three P’s: Plan, Purchase and Prepare
The first step to starting a budget-friendly meal plan is determining your budget. Figure out how much money you want to spend on food each week (or month), and then set aside a portion for eating out. (Everyone gets sick of cooking sometimes, and you deserve an occasional splurge.) Once you have a budget established, it’s time to plan. Set up a weekly meal plan in advance based on what is on sale at your local store and stick to it as much as possible. If you’ve never done this before, the internet has resources to help get you started.
When you know what you want to cook for the week, it’s time to purchase. In addition to shopping weekly grocery store sales, try buying generic or store brands, which are usually much cheaper and of similar quality. Buying in-season fresh fruits and veggies is generally cheaper than purchasing out-of-season ones. You can also try shopping at local farmer’s markets for great deals on fresh foods.
Once the shopping is done, it’s time to prepare your meals. Cooking in bulk on one day of the week and freezing meals works for some families. You can also try cooking a lot of one ingredient, such as a pot of beans, and then using that for multiple meals over several days with different side dishes or herbs and spices so it doesn’t feel repetitive.
What Should I Cook?
In general, cooking most of your meals at home is more cost effective than eating out. Still, home cooking is just the first step. Cooking can get expensive if you don’t plan ahead or if you buy prepared foods. While cooking at home is often healthier than processed, packaged meals, there are still plenty of home-cooked recipes that are bad for your heart and your waistline. Take time to cook smart, including using spices and herbs instead of salt in your dishes.
Start your search for budget-friendly, healthy recipes online—the USDA has a great resource called MyPlate. Look for recipes that are low in added sugar, sodium and fat and that use whole ingredients, including vegetables, lean protein sources and whole grains. Try eating a Mediterranean Diet as a great guideline for flavorful, heart-smart foods.
Stock Your Pantry and Freezer
Having a pantry stocked with nutritious foods makes meal planning easier. You can “shop” your cabinets before adding foods to your grocery list for the week. Good items to have on hand include:
- Canned or jarred tomatoes
- Canned or frozen fruits and vegetables
- Dried or canned beans and peas
- Garlic and onions
- Grains such as brown rice or whole oats
- Nuts
- Olive oil
- Pasta
- Peanut butter
- Potatoes and sweet potatoes
- Spices and dried herbs
- Tins of seafood such as salmon, sardines and tuna
- Vinegar (rice, balsamic, apple cider, red wine, etc.)
Canned or frozen produce is often cheaper than fresh at the grocery store, and you don’t have to worry about your drawer full of greens going bad. When shopping, make sure to buy canned goods that are low in or free of sodium or heavy syrups. In the freezer aisle, look for plain veggies, not ones with sauces—those tend to be cheaper, too.
Filling Your Fridge
With perishable items, try limiting your purchases to what you need that week. That way there’s less food waste, which equals wasted money. If fresh produce is on sale, it’s a great addition to your meals. (Even better if it’s an easily freezable type, such as berries.) Otherwise, shop for items such as:
- Eggs
- Lean meats
- Low-fat cottage cheese
- Low-fat milk
- Low-fat plain yogurt (you can add your own flavors)
- Tofu
Cooking a mostly vegetarian diet is cheaper than serving meat at every meal. When you do buy meat, look for sales, large packages that you can freeze, or cheaper cuts. While skinless, boneless chicken breasts are certainly a great lean protein, it’s usually cheaper to buy skin-on, bone-in chicken. Then just remove the skin before cooking to reduce the fat.
Shopping Tips to Eat Healthy on a Budget
If you’re new to grocery shopping on a budget, there are a few tricks that can make your shopping easier and your wallet happier.
- Buy in bulk. If you have the flexibility (and the space) to buy larger sizes or shop at a warehouse store, the price-per-unit for many pantry items is often much cheaper. If your grocery store doesn’t show the price-per-unit in tiny print on the shelf price, you can calculate it yourself by dividing the price by the weight or number of items in each package. If your home doesn’t have the space for bulk purchases, see if a friend or neighbor is up for splitting the cost and sharing.
- Coupon. No longer stuck to Sunday papers, coupons are often available via store apps and discount cards.
- Don’t go shopping hungry. You’re more likely to fill your cart with unhealthy snack foods if you’re starving while shopping.
- Take a list. Go to the store with a list of what you need for your meal planning and stick to it—no impulse purchases.
Have Fun Cooking
Eating healthy foods doesn’t have to be bland and boring. The right spices and herbs can add a ton of flavor with almost no calories or fat to anything you cook. Trying out different recipes is also a great way to explore the cuisines of other countries or regions. Once you settle into a routine of meal planning and strategic shopping, you might just find that you’re not only saving money, you’re saving time, too.
More to Read
- The Benefits of Seasonal Eating
- A Guide to Better Understanding Food Labels
- Food Safety: Keep Your Meals Safe and Delicious
- Healthy Eating on a Dime
Medically reviewed by Elizabeth (Lizzy) Katz, RD, CDCES, Diabetes Program Coordinator at UM Capital Region Medical Center
