Think it’s impossible eat healthy on a budget? Think again! While specialty grocery stores like Whole-grain foods To make it seem like eating healthy is only for those with deep pockets, there are actually plenty of smart ways to eat healthy meals when you’re saving pennies. All it takes is a good plan and the willingness to be creative.
From buying in bulk to taking advantage of frozen products and canned foodshere it is how to cook healthy meals on a budget, straight from registered dieticians that they do it themselves. Then for even more money-saving tips, check out our list of 13 Amazing Tricks to Save Money at the Grocery Store, According to Employees.
“Before you make a shopping list, make a list of what you already have in your pantry or refrigerator,” he says. Caroline Thomason, RD, CDCES, a Northern Virginia dietitian who helps women stop dieting. “Less food wasted means more money saved!”
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“Instead of buying canned beans or microwavable rice, buy them dry in bulk,” he says. Kelsey Lorencz, RDN at graciously nurtured. “You can easily make beans or rice in an Instant Pot or on the stovetop. A bag of dry beans costs the same as a can and goes for four times as much. Plus, you can control the amount of salt you use, keeping sodium down.”
“Buy at Costco, Sam’s Club, or BJ’s for bulk staples like canned goods, rice, bread, pasta, and even meats and seafood to put in your freezer,” says Thomason. “You may have to spend a little more up front, but you’ll save in the long run.”
“Cooking more at home will save you a lot of money and a lot of calories, sodium, and added sugar,” he says. smooth youngPhD, RDN, author of Finally full, finally slim, and member of our board of medical experts. “Considerable research has found that home-cooked meals tend to be more nutritious than those eaten out.”
“Replacing meat with plant-based protein is another way to save money and improve health,” says Young. “Substituting chickpeas, lentils, nuts, and seeds for red meat several times a week is a great way to save money and eat healthy. Plant-based protein sources are inexpensive, easy to prepare, and offer a lot in the way of nutrition. And a bonus, you’ll get fiber that you wouldn’t get from meat.
“There’s a misconception that fresh produce is the only ‘healthy’ produce. But that’s false,” he says. Amy Goodson, MS, DR, CSSD, LDmember of our board of medical experts and author of *The Sports Nutrition Playbook. “Frozen and canned fruits and vegetables are picked at their peak ripeness and frozen or canned to preserve freshness. These types of products generally cost less, last longer, and ultimately help prevent food waste. They can be added to all kinds of main dishes and side dishes to expand your family’s produce intake. Pro Tip: Try to buy frozen and canned items without sauces or added sodium.”
lauren managerMS, RDN, LDN, CLEC, CPTanother member of our board of medical experts, says he always keeps a bag of frozen broccoli in the freezer for a quick addition to stir-fries, sheet pan dinners and more. Plus, bags of frozen items like wild blueberries are great for smoothies and yogurt parfaits when you’re short on time.
“A lot of people waste food by not using leftovers,” Goodson says. “Even if the leftovers aren’t enough to make a meal, make them an addition to the meal. Have a few leftover beef strips? Make quesadillas with whole-wheat tortillas and mozzarella cheese. Leave veggies on the bottom of the pot? Put them in spaghetti sauce to amp up the nutrients in your pasta. Is your fruit at its last fresh stretch? Blend it into a smoothie with milk and yogurt. Using what’s left over can help you save at mealtime” .
If you find yourself with more leftovers than you know what to do with, Thomason recommends designating a “planning” day where you just clean out the fridge and get creative.
“Plan for leftovers by designating a day to clean out the fridge and ‘make do’ with what’s left,” she says. “You’ll save money by eating leftovers instead of letting them go to waste.”
“Many varieties of grain can be an affordable option packed with antioxidants, fiber, and even protein,” Manaker says. “I love cooking up a big pot of grains, like sorghum or quinoa, and using it as a base for a whole host of healthy dishes throughout the week.”
“Eggs are an inexpensive, nutrient-packed food that’s a great addition to any meal of the day,” says Manaker. “Of course, eggs are a high-quality source of protein, but they also contain choline, iodine, vitamin B12 and many other nutrients. I love to keep eggs in my fridge for an easy and healthy source of protein. When I have time I also boil half a dozen as a good option to go.”
If you are someone who likes to shop at the farmers market According to Lorencz, you could save all that farm-fresh goodness by keeping seasonal produce at peak ripeness for year-round enjoyment.
“Buy produce when it’s in season and freeze, dry or can it for year-round enjoyment,” she says. “Buying produce that is in season not only saves money, it also increases the nutritional value of foods when they can be kept at their peak ripeness. Additional savings when you grow it yourself and keep your harvest.”
“The importance of meal planning cannot be overstated,” says Lorencz. “Not only will you waste less food and save more money, but you’ll avoid last-minute takeout because you don’t have anything to eat. Plan healthy meals that use the same few fresh foods to keep costs down. For example, buy a big head of lettuce to use in a salad one night, in a sandwich or burger the next, and shred it into a burrito bowl later in the week.”
try it yourself with this A full week of easy meals you can make at home.
“When you’re trying to save as much money on groceries as possible, being flexible can pay off,” he says. Maggie Michalczyk, RDNfounder of OnceUponAPumpkinRD.comand recent author of The Great Big Pumpkin Cookbook. “Instead of planning your meals and then going shopping, you might want to see what’s on sale and plan your meals around those items. This may take a little more creativity on your part, but it could be a great idea.” way to lower your grocery bill.”
Are here 30 simple tricks to make your products last longer.
“There’s nothing worse than realizing something you just bought is already going bad before you’ve even had a chance to use it,” says Michalczyk. “Storing fruits, vegetables, herbs and proteins correctly is the easiest way to get the most out of them. Plus, it reduces food waste.”
