Eating healthy sounds simple until you look at your grocery receipt.
Fresh produce, lean proteins, whole grains and other nutritious foods can add up quickly. When money is tight, it’s tempting to fill the cart with whatever is cheapest, even if it doesn’t keep you full for very long.
But eating well doesn’t have to mean buying expensive “health foods” or following a complicated diet.
In fact, some of the most nutritious foods at the grocery store are also some of the least expensive. Beans, lentils, oats, brown rice, eggs, potatoes, frozen vegetables and canned fish can all be used to build filling meals without spending a fortune.
The trick is learning how to stretch the foods you buy.
For households receiving SNAP or other food assistance, this can be especially important. SNAP is designed to supplement a household’s grocery budget and help eligible families afford nutritious food.
Whether you’re using SNAP, shopping with a strict weekly budget, or simply trying to make your paycheck last longer, these strategies can help.
1. Build Meals Around Inexpensive Staples
One of the easiest ways to lower your grocery bill is to stop thinking about individual ingredients and start thinking about meals.
A $3 bag of rice may not look particularly exciting sitting on a grocery shelf.
But combine it with beans, frozen vegetables and a little seasoning, and you’ve got the foundation for several meals.
Some affordable staples worth keeping around include:
- Oatmeal
- Rice
- Potatoes
- Whole-grain pasta
- Beans
- Lentils
- Eggs
- Peanut butter
- Canned tuna or other fish
- Frozen vegetables
- Bananas
- Apples
- Carrots
- Cabbage
- Plain yogurt
These foods can become the building blocks for breakfasts, lunches and dinners.
You don’t need a pantry full of specialty ingredients.
A handful of inexpensive basics can go surprisingly far.
2. Don’t Assume Fresh Is Always Healthier
Fresh fruits and vegetables are great, but they aren’t your only option.
Frozen and canned produce can also be useful ways to get fruits and vegetables into your meals.
Frozen vegetables are particularly convenient because they can sit in your freezer for weeks without spoiling. That matters when you’re trying to reduce food waste.
A bag of frozen broccoli that costs a few dollars may provide several servings. Compare that with buying fresh broccoli and discovering a week later that part of it has gone bad in the refrigerator.
When buying canned vegetables, fruit or other packaged foods, check the nutrition label and compare products.
For canned vegetables, you may find lower-sodium options. For canned fruit, products packed in water or their own juice may be preferable to those with added sugar, depending on your dietary needs.
The point isn’t that one form is always better.
It’s that the healthiest food is often the food you can actually afford, store and use before it goes bad.
3. Make a Grocery List Before You Leave Home
Walking into a grocery store without a plan can be expensive.
You see a sale.
Then another one.
Then you remember that you haven’t had that particular snack in months.
Suddenly the $60 grocery trip becomes $95.
A simple list can help prevent that.
Before shopping, look at what you already have at home.
Check your:
- Refrigerator
- Freezer
- Pantry
- Cabinets
You may discover that you already have enough ingredients for several meals.
Then write down the meals you intend to make and shop specifically for the missing ingredients.
This also helps prevent a surprisingly common problem: buying ingredients for a recipe and then forgetting about them.
4. Plan Three or Four Main Meals for the Week
You don’t have to create a seven-day meal plan with breakfast, lunch and dinner mapped out down to the minute.
That can become more work than it’s worth.
Instead, pick three or four inexpensive meals that you actually enjoy.
For example:
Meal 1: Chicken, rice and frozen vegetables
Meal 2: Bean and vegetable soup with whole-grain bread
Meal 3: Pasta with tomato sauce, vegetables and beans
Meal 4: Baked potatoes topped with vegetables, beans or eggs
Then use leftovers for lunches.
This approach gives you variety without requiring you to buy 30 different ingredients.
It also makes it easier to recognize when you’re buying too much.
5. Learn the Difference Between Price and Value
The cheapest package isn’t necessarily the cheapest food.
Look at the unit price when you’re comparing different sizes or brands.
For example, a large container of oatmeal may cost more at checkout than a small container, but the price per ounce could be substantially lower.
The same applies to:
- Rice
- Pasta
- Cereal
- Yogurt
- Canned goods
- Cheese
- Meat
- Cleaning products
Unit pricing can help you compare products more accurately.
Just make sure you’re buying an amount your household will actually use.
There’s no savings in buying a giant package of something that ends up in the trash.
6. Use Beans and Lentils More Often
Beans and lentils deserve a special place in a budget-conscious kitchen.
They’re versatile, filling and can be used in everything from soups and chili to tacos, salads and rice bowls.
You can also combine them with other foods rather than making them the entire meal.
For example:
- Add black beans to tacos.
- Mix lentils into pasta sauce.
- Add beans to soup.
- Serve chickpeas over rice.
- Use beans with vegetables in a burrito.
- Add lentils to a grain bowl.
This can help stretch more expensive ingredients.
Instead of using an entire pound of ground meat in a meal, for example, you might use less meat and add beans or lentils.
The result is still filling while potentially costing less.
7. Don’t Overlook Eggs
Eggs are another relatively inexpensive source of protein that can work for breakfast, lunch or dinner.
You can scramble them with vegetables, make an omelet, add them to fried rice, serve them with toast or use hard-boiled eggs in salads.
They’re also easy to prepare.
A simple dinner of eggs, potatoes and vegetables may cost considerably less than ordering takeout.
And if you already have basic seasonings at home, you can change the flavor without buying a completely different set of ingredients.
8. Buy Meat Strategically
You don’t have to eliminate meat to save money.
Instead, think about how often you buy it and which cuts you’re choosing.
Watch for sales and compare prices between different cuts.
You can also make meat part of the meal rather than making it the entire meal.
For example, instead of serving a large piece of chicken alongside a small amount of vegetables, you could use chicken in a stir-fry with rice and several vegetables.
The same amount of meat can potentially stretch across more servings.
And remember to freeze meat that you won’t use before its expiration date.
Throwing away food is essentially throwing away money.
9. Use Your Freezer to Fight Food Waste
Your freezer can be one of the best tools for eating well on a budget.
If you make a large pot of soup, freeze some for later.
Have extra bread? Freeze it.
Bought too many bananas? Freeze them for smoothies or oatmeal.
Cooked more rice than you need? Store portions for another meal, following safe food-storage practices.
Freezing food can turn leftovers into future meals instead of future waste.
It can also make busy nights easier.
A meal already sitting in the freezer can be a lot more appealing than spending $30 on delivery because nobody feels like cooking.
10. Make Water Your Default Drink
Beverages can quietly consume a large part of a grocery budget.
Sodas, energy drinks, bottled drinks, sweetened coffees and other beverages may not seem expensive individually.
But add them up over a month and the total can be significant.
For many people, water is the simplest low-cost option.
If you don’t like plain water, try adding lemon, lime, cucumber or fruit for flavor.
Unsweetened tea can also be an inexpensive option.
This isn’t about never enjoying a favorite drink.
It’s about recognizing that beverages are part of your grocery budget too.
11. Shop Your Pantry Before Shopping the Store
Here’s a challenge that can save more money than another coupon:
Have a pantry week.
Before your next big grocery trip, look through your cabinets, freezer and pantry and see what you’ve accumulated.
You might find:
- Half a bag of rice
- Several cans of beans
- Pasta
- Tomato sauce
- Frozen vegetables
- Oatmeal
- Peanut butter
- Canned tuna
- Spices
- A forgotten bag of potatoes
Start combining those ingredients into meals.
You may be surprised by how much food you already have.
This also prevents the “I have nothing to eat” problem when the kitchen is actually full of ingredients that simply haven’t been organized into meals.
12. If You Receive SNAP, Learn How to Stretch Your Benefits
If you’re receiving SNAP, understanding how to use your benefits strategically can make a significant difference.
SNAP benefits can generally be used to purchase eligible food at authorized retailers, and the program is specifically intended to supplement grocery budgets.
The USDA also provides nutrition education resources through SNAP-Ed, including guidance based on the Dietary Guidelines for Americans and MyPlate.
Depending on where you live, you may also find farmers markets or other retailers where SNAP benefits can be used.
Don’t assume that the most expensive foods are the healthiest choices.
A grocery cart built around affordable staples, produce and nutritious proteins can often provide a lot of food for the money.
And keep track of your remaining benefits as the month progresses.
Your Guide to Assistance already covers what to do when SNAP benefits run out before the end of the month, which is a common concern for households trying to stretch a limited grocery budget.
A Sample Budget-Friendly Day of Meals
Eating on a budget doesn’t have to mean eating the same boring meal three times a day.
Here’s one example of how inexpensive ingredients can be used across the day.
Breakfast
Oatmeal topped with a banana and a spoonful of peanut butter.
Lunch
Rice and beans with frozen vegetables and seasonings.
Snack
An apple, banana or plain yogurt.
Dinner
Baked potato topped with vegetables, beans and an egg, with a side of whatever vegetables you have available.
None of these meals require expensive specialty ingredients.
And you can change the flavors with different herbs, spices, sauces and vegetables.
What About “Healthy” Foods That Cost More?
Walk through almost any grocery store and you’ll find products marketed as healthy.
Protein bars.
Organic snacks.
Specialty drinks.
Gluten-free products.
“Superfood” powders.
Low-carb packaged foods.
Some of these products can be useful for certain people.
But you don’t need them to eat a nutritious diet.
Don’t let health-food marketing convince you that healthy eating requires a large grocery budget.
Basic foods can provide many of the nutrients your body needs.
The USDA’s MyPlate guidance emphasizes food groups including fruits, vegetables, grains, protein foods and dairy or fortified alternatives.
That gives you plenty of room to build affordable meals using ordinary grocery-store foods.
What If Your Food Budget Is Extremely Tight?
Sometimes budgeting isn’t enough.
If you’re cutting coupons, planning meals, buying generic brands and still don’t have enough money to purchase adequate food, the problem may not be your shopping habits.
You may need additional assistance.
Depending on your circumstances, programs and resources may include:
- SNAP
- WIC
- School breakfast and lunch programs
- Summer nutrition programs for children
- Local food banks
- Food pantries
- Community meal programs
- Senior nutrition programs
- Farmers market nutrition programs
- Other state and local food assistance
The USDA administers numerous nutrition assistance programs, including SNAP, WIC and several child nutrition programs.
There is no shame in using these resources.
Food assistance exists precisely because millions of households sometimes need help putting nutritious meals on the table.
Five Grocery Habits That Can Save Money Immediately
If you don’t want to completely change the way you shop, start with these five habits:
1. Check your kitchen first.
Don’t buy something you already have.
2. Plan a few meals.
You don’t need a perfect weekly schedule.
3. Compare unit prices.
The bigger package isn’t automatically the better deal.
4. Buy foods you’ll actually eat.
An inexpensive food that gets thrown away isn’t a bargain.
5. Keep inexpensive staples available.
Rice, beans, oats, eggs, potatoes and frozen vegetables can rescue a tight grocery week.
Small changes can add up.
You don’t have to become an extreme couponer or spend your Sunday afternoon preparing 30 meals to make your grocery budget work better.
Frequently Asked Questions
Is healthy food really more expensive?
Not necessarily. Some healthy foods can be expensive, particularly specialty or highly marketed products, but many nutritious staples are relatively inexpensive. Beans, lentils, oats, eggs, potatoes, rice, frozen vegetables and certain fruits can all be used in budget-friendly meals.
What are the cheapest healthy foods?
There isn’t one universal list because prices vary by location and store, but common budget-friendly choices include beans, lentils, oats, rice, potatoes, eggs, bananas, carrots, cabbage, frozen vegetables and canned fish.
How can I eat healthy with very little money?
Start with inexpensive staples and build meals around them. Plan several meals before shopping, compare unit prices, use leftovers, freeze food before it spoils and reduce food waste.
Can SNAP be used to buy healthy food?
SNAP benefits are designed to help eligible households purchase food and supplement their grocery budget. The USDA provides information about what SNAP can buy and where benefits can be used.
What should I do if my SNAP benefits don’t last the whole month?
First, review how you’re using your benefits and whether you can stretch them through lower-cost meals and pantry staples. If your household doesn’t have enough food, also look into food pantries, community meal programs and other local resources rather than going without.
Are frozen vegetables healthy?
Frozen vegetables can be a practical and nutritious option. They can also reduce food waste because they can be stored much longer than many fresh vegetables.
What to Take With You
Eating healthy on a limited budget isn’t about buying the perfect foods.
It’s about making the money you have work as hard as possible.
Build meals around affordable staples. Buy produce in forms you can actually use. Use beans, lentils and eggs to stretch meals. Plan before you shop. Freeze leftovers. Compare unit prices. And don’t spend extra money simply because a package has words like “natural,” “premium” or “superfood” on the front.
Most importantly, remember that a tight food budget doesn’t mean you have to give up on good nutrition.
And if your grocery budget is so tight that you’re regularly running out of food, don’t assume you simply need to shop smarter. You may qualify for nutrition assistance that can provide additional support.
SNAP and other USDA nutrition programs exist to help eligible households access food and maintain healthier diets.
Sometimes the smartest grocery-shopping decision isn’t finding another sale. It’s finding the assistance you’re entitled to use.
By Marley Allison –