11 Ways How To Eat Healthy On A Budget

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Are you looking for ways how to eat healthy when you are on a budget?

Healthy food tends to be more expensive than unhealthy food.

This is why it can sometimes get difficult to eat healthy especially if you are working with a tight budget.  And many people find themselves going for that low cost fast food or the dollar menu. 

Still, it is possible to save money and eat healthy on any budget.

Shopping Food Budget

Consider these 11 ways to eat healthy on a budget: 

1…Meal Planning

You can save a lot of money while grocery shopping, you just need to plan ahead. To do this, each week, take a day to plan out your meals for that week. Then, create a shopping list with everything you are going to need.

You should also check your cabinets and fridge to find out what you already have. You will find a couple of foods that you can use to save even more. In the same way, only buy what you know you will use – otherwise you will just end up wasting good food (and money).


2…Stick to the Shopping List 

This can be a tough one for most people!  Be sure that you schedule your grocery shopping when you are not hungry.  Try to avoid the isles with all the desserts, candy and other high calorie, sugar packed foods. 

After planning your meals and writing down a list, ensure you stick to it. If you have trouble using this tip to eat healthy on a budget, consider downloading grocery list apps to assist you.


3…Cook at Home 

It is much cheaper to cook at home, especially in comparison to eating out. And during the summer you can bring out the BBQ and cook some yummy shush kebabs, lean meat, fish or chicken. Therefore, make it a daily habit. When you cook, you will also know exactly what went into the food and how it was prepared. 

Stir Fry Cooking Healthy Eating 

4…Cook Large Portions 

When you cook large meals, you will actually save both time and money. You can use the leftovers for lunches, frozen in single portions for later use, and in other recipes. In particular, leftovers are great for burritos, salad, stir fries and stews.


5…Shop While Full 

Research shows that when people shop while hungry, they are more likely to buy on impulse. Cravings will make you crave foods that are not good for your body or your budget. 


6…Buy Whole Foods

Most foods are cheaper in less-processed form. For instance, it is cheaper to buy a block of cheese than to get the shredded variety. In the same way, you will pay less for canned beans than refried ones. Therefore, consider getting whole foods – such as grains (like oats and brown rice). They will make better food options for eating and maintaining a healthy diet.


7…Buy Generic 

Generic brands are often cheaper and will help you eat healthy on a budget. In most cases, they are of the same quality as popular brands, but will cost you less.  So next time you are shopping, go check those generic brands and save some cash!

Fast Food 

8…Avoid Junk 

Focus on totally cutting out junk food from your life. You will be surprised how much it costs to pay for processed foods, prepackaged meals, cookies, crackers, and soda. Although these foods offer very little nutrition, and are packed with unhealthy ingredients, they also tend to be expensive.  

When you skip unhealthy and processed foods, therefore, you will have more money to spend on higher quality healthy alternatives. In the long run, this will help you eat healthy on a budget.


9…Capitalize on Sales 

In case you have certain foods or staples you use often or even favorite products, consider stocking up on them whenever they are on sale. If you are quite sure you will use the product/food, it is better to stock up when it goes on sale. This will save you a lot of money and time making multiple trips to the store! 

Of course, you need to check the expiration dates to ensure that they will not go bad before you get to use them. After all, it makes no sense to buy something that you are going to throw out later on.


10…Go for Cheaper Meat 

Fish and fresh meat tends to be expensive. However, some of the cuts cost way less than you would imagine. These cheaper cuts are great for using in stir fries, soups, casseroles, and burritos.  

You might also want to buy large and inexpensive cuts of meat to use in different meals throughout the week. They are also great for making big meals and tons of leftovers to use later. 


11…Use Meal-Alternatives

Eating less meat will help you save money. Therefore, consider other sources of protein – such as canned fish, eggs, hemp seeds, and legumes. All of these are inexpensive, easy to prepare, and nutritious. They also have a long shelf-life and are, therefore, less likely to go bad before you get to use them. 

Healthy Eating 

Were these helpful tips?  So you really can eat healthy on a budget and not suffer the consequences of an empty bank account and poor health. Use some or all of the above ways and watch as your accounts grow and your body shapes up.

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The Big Fast Food Myth No One Talks About

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If you have been struggling with your weight, like I have, there are a number of fast food myths you need to know and use to lose weight.

Not many people talk about this or worse, not many people know how fast food is affecting our bodies and lifestyle.

You see it everywhere.  In your grocery stores, online, magazines every form of advertising that boasts about ‘low fat’, ‘no sugar’, ‘low carb’…’healthy’ food.  Most companies today market and promote so called low-calorie fast foods to trick you into eating their products. Did you know that most of these foods are actually riddled with junk and gunk? This is one reason why so many Americans are more unhealthy and heavier than ever before.

Snack of vegetables in glassware on tray on wooden background 

The Fast Food Myth 

If you are worried that you packed on more pounds from your holiday or weekend feasts and treats, there is a new type of evil restaurant that seems to be beckoning people over to the light side. Most of these food chains are making a splash dishing out plant based meals quickly, empathizing healthy eating and holding prices down.


Whereas they are dubbed ‘healthy fast food’ restaurants, we all need to take a step back to see whether they are really trying to solve the crises of global warming, factory farming and obesity. 


Sounds too good to be true? Well, that’s because it is. Healthy food store chains these days cannot match fast food restaurants in terms of convenience, pricing or speed. Even worse, they are casting health halos over consumers, causing them to consume foods that are as unhealthy as their fast food partners in crime. 


The Problem

The main problem with these so called low calorie fast foods is that whole fresh foods are not suited for fast food. Most fruit and fresh vegetables are delivery mechanisms for water, fiber and nutrients. They are low in protein, fat and calories, so you need to eat a lot of them to fill up.


Seeing as how fresh foods tend to be more wasteful, expensive and laborious to ship, store and prepare than simply slapping frozen burgers and fries on the grill, it follows that we are all being led down the route to obesity.

Farmer discussing with a customer at the local market


What Can You Do? 

Start consuming the healthy choice of produce to get satisfied. Make it part of your daily diet to consume 4-5 servings of fresh fruits and vegetables.


While fast food – including the ‘low calorie’ types is fast to make, buy, and eat, change the mindset to start choosing healthier options.  Take the time to make fresh bowls of salad and sit down, taking the time to eat and enjoy them.


Once you start making healthier eating choices, you will notice fresh food choices like your local Farmer’s Market, natural food stores and other options that provide organically grown vegetables and fruits to start using in your daily diet.  We are in a hurry up world in which is causing many of us to eat on the run.  Convenience is what we want but also a healthy way of living is necessary to keep us from falling into ongoing health issues or problems. 


The thing you need to know, therefore, is that there is nothing like healthy foods even though they are never cheap and require tons of time to prepare.  It will keep you away from the fast good myth of thinking that even those fast food chains ‘healthy options’ are best.  When in the long run the food is riddled with sugar, fat and salt, which is the plan to keep you coming back!

Eat Healthy Graphic

So don’t be fooled by the big fast food myth.  Instead start reading labels, packages and other nutrition information that all fast food chains are now supposed to produce and make available for consumers.   

Know what food you are preparing for you and your family.  Healthier food choices will keep you away from the fast food cycle and into a much healthier lifestyle.  Couple that with daily exercise and plenty of water will keep you healthy, wealthy and happy!

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