How to Eat Healthy On a Budget

Organic. Grass fed. Non GMO. Gluten free. Pasture Raised. Does anyone feel like eating healthy and grocery shopping on a budget is equivalent to an Olympic sport these days?? Or like you have to know an elusive formula in order to get out of the grocery store without spending an arm and a leg? Allow me to dispel that myth — keep reading! 

We’re flooded with “healthy eating” articles telling us to only buy organic, grass-fed, pasture-raised, non-GMO foods and to shell out cash for expensive elixirs, powders and products…but, are these always necessary in order to eat healthy? 

Not always. “Organic” does not make you healthy. “Gluten free” does not make you healthy. “Non-GMO” does not make you healthy. Collagen peptides do not make you healthy. While these labels and products do hold merit and value in their claims, it does not make you unhealthy if you are unable or unwilling to purchase them. And while I do fork out extra cash for some foods with these labels, I am also conscious of my overall food budget. I don’t (and can’t) buy all organic everything – it isn’t in my budget thanks to things like student loans, a car payment, and rent. #adulting. I also can’t afford to buy every single specialty product that pops up on my Instagram feed. On my own Instagram, I do my best to share practical, realistic and budget-friendly meals that I legitimately eat on a daily basis…all while maintaining a relatively frugal budget. So, I wanted to pop over to the blog to share my TOP 13 MONEY SAVING TIPS for eating healthy on a budget to reassure you that you DON’T have to dip into your 401K in order to stock your pantry well. 

HOW TO EAT HEALTHY ON A BUDGET

1. Splurge selectively, IF and WHEN you can. Most of us can’t afford the highest quality version of every single thing we eat and drink. I definitely can’t!! However, if and when possible, I do recommend splurging on grass-fed and pasture-raised meat, poultry and eggs, as well as wild-caught seafood. These growing and farming practices utilize stricter rules and guidelines to ensure animals are treated humanely, which eventually trickles down to affect the quality of the food that ends up on our plate. While these often do cost more, you can stretch the cost per serving by using smaller portions per serving and beefing meals up with extra veggies or other plant-based proteins. (You could also consider looking into subscription options like Sizzle Fish, Butcher Box, or even buying from your local butcher or farm to stock up!…or go meatless a couple meals a week!). I recommend splurging on these types of products rather than spending more for speciality products like ice cream, crackers, or packaged products. 
2. Prioritize! In the same vein as above, be ready to prioritize and potentially sacrifice. You might not be able to afford daily kombucha, a tiny box of $7 gluten free crackers, a pint of specialty ice cream, organic produce AND high-quality meats. Prioritize the foods that are most important to you and your health versus those that you can live without if your budget doesn’t stretch that far. For me, that looks like paying more for meats/poultry and organic produce while leaving “frill” purchases like granola and crackers off my list. What I prioritize might look different than what you prioritize.
3. Use the “Dirty Dozen” and “Clean Fifteen” lists. If you have extra money in your budget to buy organic, buy organic versions of the produce listed on the Dirty Dozen list, or of products that use foods included on it. Buying the conventional version of those on the Clean Fifteen list is okay. At the end of the day though, I’d rather clients eat conventional produce than no produce at all!! Just rinse and wash well 🙂
4. Buy in-season produce. Do your wallet a favor and DON’T buy a half pint of blueberries for $6.99 in December. If produce isn’t in season, get your fix and lower your grocery bill by buying the frozen variety. Or, go with the flow and eat what’s naturally in season as those will be cheaper.
5. Buy the whole form of a food versus prepackaged/pre-cut varieties. For example, buy a whole head of broccoli instead of a bag of pre-cut broccoli. Yes it takes more prep time on your end, but if you are wanting to cut your grocery bill down, it’s worth it! This is the case for items like apples, sliced berries and melon, pre-chopped veggies, and pre-packaged nuts/snack mixes/cereals.
6. Use coupons and shop specials! Sign up for weekly emails from grocery stores, get a frequent shopper card, search for coupons on company websites, or scour the newspaper ads (is that still a thing??) to find the best deals. I use the Whole Foods app and get emails from Earth Fare and Harris Teeter with weekly specials, which I then build my grocery list and meal plan around. Coupon disclaimer: only use ’em if it’s a product you’ll actually eat!!
7. Make a meal plan and grocery list…and stick to it! Before I go grocery shopping for the week, I take stock of what I already have in the fridge, freezer and pantry that I could use. I will then meal plan and shop to “fill in the gaps”, basing meals off of what I have, and what’s on sale/weekly special (as per previous tip). When I go in with a plan and projected budget, I feel more in control and don’t have eyes that bulge out of their sockets when I go to swipe my card to pay.
8. Make a list, pt II. Keep a running list of staple ingredients on the fridge so you can add to it as you run out. There’s nothing worse that getting back from the store only to realize you forgot a bottle of avocado oil and a new jar of garlic powder!!! These types of pantry items are often overlooked when making your overall grocery list. And who really goes into the store for just that one item?…
9. You DON’T have to buy all the fancy supplements and powders. You don’t need collagen peptides AND kombucha AND matcha powder AND probiotic granola AND gluten free crackers AND fourteen different supplements. If you’re on a budget, pick a few of your favorite items that you can and are willing to spend more on and bypass the rest. Specialty products are fun, but not always necessary. Focus on eating a diet rich in whole, unprocessed produce and low in packaged and processed foods (even if they are “healthy” versions!) and you’ll likely find you fall far under your projected budget. 
10. Shop around…maybe. I bounce between Trader Joe’s and Whole Foods because they are right beside each other where I live. It’s not worth it to drive around town for 3 hours grocery shopping just to pick up a few items that may save you a couple dollars. Places like ALDI can be a good option, though it personally stresses me out and I can’t find everything I need there. 
11. Consider shopping online. While I don’t personally use either (yet!!), Amazon Pantry or Thrive Market are two great options for buying in bulk or getting great deals on organic “specialty” products. 
12. Grow your own food!!! Even if you don’t have a full garden, try growing your own herbs or small produce in a pot if you have some porch/balcony space. I’ve found this especially money-saving with fresh basil! Don’t want to shell out $9 for a jar of avocado oil mayonnaise? Make your own!
13. SHOP LOCAL! I’d be remiss if I didn’t mention to shop local and support your smaller farms and growers. Hit up the farmers market, bring a reusable bag, and go to town! 

So, there you have it! 13 money saving tips to help you eat healthy on a budget. And hey, I won’t beat around the bush — eating healthy might cost a bit more (especially when you compare it to a $2 value meal……), but it doesn’t have to drain your whole budget. Don’t be discouraged if you can’t afford to spend all your money on the highest quality food or specialty goods that others around you are buying. Buy what YOU can afford and feel confident knowing that you are doing your best, because y’all, life is more than food!!! Small changes can add up to big results, so don’t discredit any change you make, even if it’s “just” choosing to buy organic strawberries instead of conventional 😉

Do you have any budget-friendly shopping tips that you find helpful? Share in a comment to help a sista out!