Yes, You Can Eat Healthy on a Budget — Here’s How

When money is tight, it’s easy to reach for inexpensive foods that fill you up but fall short on things like fiber, protein, and vitamins. And let’s be honest — tight grocery budgets can make meals feel monotonous. 

Getting enough calories is important, but that alone doesn’t mean you’re getting the nutrients you need to feel your best. 

The good news? Eating well doesn’t have to be expensive. With a few simple strategies, you can build meals that are both budget-friendly and satisfying. 

➢RELATED: 110 Best Neighborhoods to Eat Well on a Budget

7 ways to save on groceries 

1. Compare unit prices 

When you’re trying to make the most of every dollar, unit pricing can be your best friend. Instead of relying on an item's sticker price, look at the unit price to find the most cost-effective option. 

Let's say your grocery store sells both loose tomatoes and a pack of three tomatoes wrapped in plastic. 

• The three-pack costs $2.50 and weighs about 1.5 pounds
• The loose tomatoes are $1.85 per pound

A quick check with a unit price calculator shows that the pack comes out to about $1.67 per pound, saving you 18 cents per pound compared to buying them loose.

🛒 Most store shelf tags include unit prices in small print. Once you know where to look, it’s easy to compare costs and choose the best value. 

2. Buy generic or store brands 

Many store-brand products come from the same suppliers as name brands. This means when you buy the store brand, you’re often getting a very similar product for a lot less. 

In fact, a blind test by Consumer Reports found that store brands are just as good as national brands in terms of quality and taste. 

It’s natural to have brand preferences, especially for certain items. But trying a generic or store-brand version of your pantry staples (like canned goods, pasta, or frozen veggies) can lead to real savings without a noticeable difference. 

3. Buy in bulk 

You don't need a big family — or a membership — to benefit from bulk buying. 

Let’s talk about protein: It’s often one of the more expensive staples on your grocery list, but you can save by buying in larger quantities when there’s a sale. Whether it’s meat, fish, tofu, or other proteins, stocking up and freezing what you don’t use right away can help stretch your budget over time. 

Bulk buying is also great for shelf-stable goods like pasta, beans, rice, and oats. These staples have a long shelf life and can be used in a variety of recipes, reducing your overall grocery costs. 

4. Choose cheaper proteins 

If meat and seafood don’t fit your budget, there are plenty of other filling and affordable ways to get protein. 

Eggs are one of the most versatile options. Other great choices include lentils, beans, yogurt, cheese, quinoa, and soy-based products. You can even work these into everyday meals — like blending beans into chili or stirring Greek yogurt into oatmeal — for extra protein. 

5. Focus on seasonal produce 

Seasonal fruits and vegetables tend to be more affordable — and they taste better, too. 

Each season brings its own fresh, budget-friendly options. In winter, you’ll often find root vegetables, citrus fruits, and hearty greens at lower prices. Spring brings asparagus and peas, while summer is a great time for tomatoes, zucchini, and berries. Come fall, apples, squash, and pumpkins are typically marked down. 

6. Grow what you can 

Even small-scale gardening can make an impact. Growing your own herbs or vegetables can reduce store trips and leave more room in your budget for other essentials. 

You don’t need a backyard to get started. Herbs like basil, mint, and parsley grow well on windowsills or kitchen counters. If you have a balcony or patio, you might try tomatoes, peppers, or leafy greens in containers. 

7. Use local food resources 

Don’t overlook the community resources around you. Many areas offer food pantries, free product programs, or discount grocery options to help individuals and families meet their needs. 

If you qualify, you may be able to plan some of your meals around what’s available from local food banks or assistance programs. 

🔎 Need help finding support? Visit FeedingAmerica.org to locate a food bank near you. 

How to create a budget for healthy meals 

1. Calculate your take-home pay 

Before you build your budget, it helps to know how much money you’re working with. 

Start by figuring out your average monthly income. If your paycheck amount changes from week to week, take the average of a few recent months. Be sure to include any income from part-time jobs, gig work, or other side earnings. 

2. Calculate your grocery expenses 

Next, estimate how much you typically spend on groceries. This will give you a clearer picture of your current habits and where there might be room to adjust. 

• Review recent grocery spending. Look at recent bank statements or receipts from the past two to three months to see how much you’re spending on food.
• Spot trends. Do you shop weekly, biweekly, or just whenever you run low? Noticing your habits can help you plan better and reduce impulse buys.
• Find your monthly average. Add up your totals for each month and divide by the number of months you reviewed. This gives you a baseline for budgeting. 

3. Set your grocery budget 

Use your average monthly grocery spending as a starting point. If you have savings goals or want to reduce expenses, you might set your budget a little lower than your current average. 

4. Choose a budgeting method 

Your grocery budget is just one part of your overall spending. Finding a budgeting method that fits your lifestyle can help ensure you stay on track — not just with food costs, but with your full financial picture. 

A few common budgeting methods include: 

• The 50/30/20 budget rule
• The zero-based budget
• The envelope budget system

Explore what works best for you, or create a custom plan that fits your income and priorities. 

5. Plan meals around seasonal produce 

Seasonal produce is fresher, more affordable, and more flavorful. When creating your weekly meal plan, take advantage of what’s in season. 

Not only can this save you money, but it can also inspire variety in your meals as you explore new flavors and ingredients throughout the year. 

➢RELATED: Need Money Now? 6 Ways to Find Cash

Affordable nutrition FAQs 

Can I eat healthy food on a budget? 

Nutrient-dense foods are available at all price points, but you’ll need to use the resources available in your area. This could mean buying in bulk, visiting farmers markets, shopping dollar stores, or taking advantage of local food pantries. 

How do I start meal planning? 

Start small. Plan just three dinners for the week using ingredients you already have or that are on sale. Once that feels manageable, try planning more meals, like additional dinners or lunch and breakfast. 

Is it cheaper to cook from scratch? 

In many cases, yes — although it’s not always an option. If cooking every day feels overwhelming, keep it simple. Homecooked meals like rice and beans, eggs and toast, pasta bakes, or one-pan sheet dinners are easy to throw together, filling, and cheaper than takeout. 

What should I buy if I only have $25-$50 to spend? 

Focus on filling staples you can use across multiple meals, like: 

• In-season produce
• Store-brand beans, rice, or pasta
• Canned tuna or chicken
• Sliced bread
• Peanut butter
• Oats or pancake mix