Healthy Eating Tips on a Budget

A common pitfall with healthy eating is that “it is so expensive”! Making healthy swaps can be overwhelming and can seem like it costs a lot. Some items WILL cost more, but there are multiple trade offs. Cooking your own meals means less dining out (which gets expensive!) Prioritizing your nutrition also is an investment in your health. Spending money on yourself & good quality foods can mean less money spent on illness later!

Ready to shop healthy on a budget? Here are my top tips:

• Plan out your meals ahead of time and create a grocery list…and stick to it. Avoid those impulse buys!
• Quit buying junk food and any random take out, fast food etc.
• Skip Starbucks and make your own coffee. If you want to get fancy, invest in a frother or espresso machine to use over & over.
• When on sale, buy in bulk. Freeze meats and pantry items will last months.
• Make your own “frozen dinners” buy making multiple servings of a meal, then portioning out into glass containers to freeze until ready.
• Buy in bulk and/or use a wholesale membership like Costco or BJ’s.
• When buying produce, utilize the “Dirty Dozen” (buy organic) and “Clean Fifteen” (ok to buy non organic) Lists
• Shop on sale & aim to buy in season items. These will cost less and usually taste better too!
• Stick to your “foundational foods” and have a mix of meals on rotation, so you don’t end up with random ingredients in your pantry or you throw away from your fridge.
• Avoid buying sexy and fancy “health food items”; examples might be gluten free snacks or baked goods, condiments, etc. Most of the time you don’t need this!
• Make your own snacks, like protein muffins, energy bites, use nuts or seeds, hummus and veggies, in place of packaged snacks.
• Compare different store prices. Stores like Aldi have quality items, like organic produce, nuts and seeds, baking items etc. for a lower price.
• Use the generic store brand vs name brand item when the ingredient list is the same.
• Invest in a few seasonings and spices that go with everything: sea salt, pepper, garlic and onion powder, Italian seasoning, smoked paprika and Mrs. Dash garlic & herb blend are my top go-tos. This will help cut down on using extra condiments too.
• Consider online shopping for some non-perishable items, like protein powder, coconut and almond flour, etc.

Top Budget Friendly Health Foods:

• Eggs
• Frozen veggies
• Lentil or bean pastas
• Organic oats
• Sweet potatoes
• Unflavored Greek yogurt
• Organic protein powder
• Free range whole chicken
• Seasonal produce
• Bananas
• Raw almonds
• Olive or avocado oil