{"id":27118,"date":"2026-04-27T07:45:05","date_gmt":"2026-04-27T07:45:05","guid":{"rendered":"https:\/\/didebta.com\/?p=27118"},"modified":"2026-04-27T07:45:06","modified_gmt":"2026-04-27T07:45:06","slug":"20-ways-to-eat-healthy-on-a-budget","status":"publish","type":"post","link":"https:\/\/didebta.com\/?p=27118","title":{"rendered":"20 Ways to Eat Healthy on a Budget"},"content":{"rendered":"<div>\n<p>If you\u2019re anything like me, then you love food. And if you\u2019re anything like most Americans, then\u00a0food\u00a0is what you probably overspend on the most each month. Maybe you want to rein in that grocery budget, but you worry you can\u2019t eat well while saving money.\n    <\/p>\n<div class=\"BlogInsert-copy\">\n<p>Get expert money advice to reach your money goals faster!<\/p>\n<\/p><\/div>\n<p>Hey, eating healthy and living on a budget don\u2019t have to be competing goals. You\u00a0can\u00a0do both\u2014and I encourage you to make eating well and healthy a priority! So, here are 20 tips to eat healthy on a budget. Ready, prep, go!\n    <\/p>\n<h2>20 Tips to Eat Healthy on a Budget<\/h2>\n<p>You don\u2019t have to put all 20 of these tips into action right away. Start with the first three, and then experiment with more and more suggestions as you go through the month. Take small steps. Save big money. That\u2019s what I\u2019m talking about!\n    <\/p>\n<h3>1. Know your numbers. (Make a spending plan and budget for groceries.)<\/h3>\n<p>What\u2019s the first step to eating healthy on a budget?\u00a0You\u2019ve got to know your numbers. Don\u2019t even step into the store unless you know how much you\u2019ve budgeted this month for food! If you don\u2019t, that\u2019s a recipe for overspending. You have to make a budget\u00a0for food. Yes\u2014you need a spending plan for groceries each and every month!\n    <\/p>\n<p>Here\u2019s how: Look back at your last couple of bank statements. What did you spend on\u00a0groceries\u00a0each month? That\u2019ll give you a starting point to decide how much you\u2019ll spend\u00a0this\u00a0month. This will get easier the longer you budget. It may take you about three months to get it right\u2014but keep at it.\n    <\/p>\n<p>There\u2019s no set-in-stone\u00a0budget percentage\u00a0for how much you should spend on the grocery budget line. But if you\u2019re curious, the average family of four spends between $992\u20131,605 a month on groceries.<sup>1,2<\/sup>\n    <\/p>\n<h3>2. Make a meal plan for the week and stick to it.<\/h3>\n<p>Meal planning\u2014it\u2019s good for your body and your wallet. Just like you need a budget for your spending, you need a meal plan for your food. I like to keep my weekly plans easy and plan each day by category: sandwiches on Monday, tacos on Tuesday, soup on Wednesday, and so on. This takes some of the sting off that inevitable \u201cWhat\u2019s for dinner?\u201d question. And this knocks down the number of last-minute decisions I need to make when I think about what I\u2019ll whip up for dinner. And hey\u2014some nights, we\u2019re hitting the drive-thru. When you know you\u2019ll be working late or catching a ballet recital after school, go ahead and schedule convenience into your plan.\n    <\/p>\n<h3>3. Stick to a list.<\/h3>\n<p>Take an inventory of ingredients you already have in your pantry, fridge and freezer. Compare what you\u2019ve got to what\u2019s needed for your meal plan. See if your grocery store has any deals available so you can buy the other ingredients based on the weekly sale. Make a list of only what you need to round out your meal plan, and you\u2019ll save more money and waste less food. Win-win!\n    <\/p>\n<ul>\n<li>The best grocery lists are organized by aisle, or at least by store section. This keeps you from browsing all over while you shop (because that\u2019s a guaranteed way to end up with a load of junk food in your cart).<\/li>\n<li>Keep your list on your phone\u2019s Notes app or write it down. Don\u2019t try to remember everything yourself.<\/li>\n<li>Be firm with yourself. Practice saying these words in your head:\u00a0\u201cIt\u2019s not on my list.\u201d Then, put the Keebler cookies back!<\/li>\n<\/ul>\n<p>Remember, you put a grocery list together on purpose based on your meal plan, your store\u2019s sales and any coupons.\n    <\/p>\n<h3>4.\u00a0Commit to cooking just 4 meals at home.<\/h3>\n<p>Busy weeks equal temptation. We all know it. Kids\u2019 baseball games, long workdays and other errands piled on top make grabbing greasy fast food sound like a good idea. No shame! Own this. Beat this. How? Cooking at home at least four times a week. I like to say, \u201cCook four, no more.\u201d\n    <\/p>\n<p>If you can do more, great. But don\u2019t overwhelm yourself when you\u2019re starting to get your ducks in a row. I don\u2019t expect you to go from zero home-cooked meals to 14 or 21 overnight. And neither should you! In a pinch, leftovers are an easy way to stretch your meals. Also, keep some healthy nonperishable snacks in your car to keep the munchies (and grocery\u00a0budget) under control. If you need to order pizza or plan for a convenience meal on a super busy day, just make sure it\u2019s in your meal plan.\n    <\/p>\n<h3>5.\u00a0Compare prices at multiple grocery stores.<\/h3>\n<p>Loyalty is a super important quality in friends and employees, but don\u2019t let loyalty keep you stuck shopping at a grocery store you can\u2019t afford.\n    <\/p>\n<p>Look online at store promotions. Ask friends where they shop, and what for. Don\u2019t listen to people who care about the music over the loudspeaker\u2014listen to the ones who care about saving big bucks at stores you ignore! Then, take their advice. Find\u00a0the cheapest grocery store, and see how much you can save by shopping somewhere new.\n    <\/p>\n<h3>6. Use coupons and cash-back apps.<\/h3>\n<p>Whether you clip them or click them, don\u2019t forget the\u00a0power of coupons. Most supermarkets have mobile apps full of coupons to help you score some great savings.\u00a0Download the apps\u00a0and use them as you make your grocery list. But be careful. Only buy what you need and don\u2019t buy something just because it\u2019s a great deal.\n    <\/p>\n<h3>7. Save up for when special items go on sale.<\/h3>\n<p>Sometimes stores will offer deep discounts on specialty items, like grass-fed beef, body care products and vitamins, or household goods (like the \u201cgood\u201d paper towels, if you know what I mean). If you know these sales hit once a month or seasonally, plan ahead and save for those items so you can stock up until the next sale.\n    <\/p>\n<p>And when you find a coupon to use on something already on sale that week, that\u2019s grocery-buying gold!\n    <\/p>\n<h3>8.\u00a0Focus on fresh or frozen whole foods, not packaged goods.<\/h3>\n<p>Hey, you know what isn\u2019t healthy and racks up your grocery bill? Processed food. I\u2019m talking about things like chicken nuggets, pizza pockets, cookies made by elves, boxed mashed potatoes, frozen dinners or prepackaged meals, potato chips and other salty snacks. They aren\u2019t doing your health any favors, and they\u2019re an easy way to overspend. The healthy stuff is actually good for you\u2014and less expensive if you know how to shop. Another win-win.\n    <\/p>\n<p>Here\u2019s my rule: If you can\u2019t buy fresh fruits and vegetables, buy frozen. If you can\u2019t buy frozen, buy canned. And also\u2014if you think ramen is cheap, there are healthier (cheap) options. You can do a lot with brown rice, lentils, tomatoes and beans without the sodium and artificial ingredients.\n    <\/p>\n<h3>9. Swap soda and energy drinks for water.<\/h3>\n<p>It\u2019s crazy how easy it is to drink your calories (and drain your budget) just by pumping your body full of soda. Even \u201chealthy\u201d fruit juices can be packed full of sugar.\n    <\/p>\n<p>To save cash and calories, try switching to water and straight-up black coffee as your beverages of choice. It might sound like torture at first, but you\u2019ll be surprised by the impact it can have on your body\u00a0and\u00a0your budget over the long haul.\n    <\/p>\n<h3>10. Buy some things in bulk.<\/h3>\n<p>Bulk purchasing\u00a0isn\u2019t always the best way to save\u2014but sometimes it is. Before buying something in bulk, ask yourself these five questions:\n    <\/p>\n<ol>\n<li>Can I eat it or use it before it\u2019ll go bad?<\/li>\n<li>Is the price per ounce cheaper?<\/li>\n<li>Do I have space for this larger quantity?<\/li>\n<li>Will I really use it?<\/li>\n<li>Do I need to buy this now, or can it wait?<\/li>\n<\/ol>\n<p>If you can answer yes to all these questions, then go for it! Buy those things in bulk so you can\u00a0save\u00a0in bulk.\n    <\/p>\n<p>And here\u2019s one more thing: Consider your family size before buying in bulk. If you have a house of teenage boys, it might make sense to buy a pallet of five dozen eggs for their breakfasts. But if you live alone and just want to make an omelet here and there, buying a dozen eggs at a time would do you just fine.\n    <\/p>\n<h3>11.\u00a0Shop online.<\/h3>\n<p>Have you tried\u00a0buying groceries online? These days, about two-thirds of adults are in on this shopping method.<sup>3<\/sup>\u00a0You can fill your virtual shopping cart from anywhere. Then, pick up your order or have it delivered to you.\n    <\/p>\n<p>There may be added costs depending on where you shop, but don\u2019t let the service fee discourage you. If you tend to get sidetracked in the actual store and buy things that aren\u2019t on your list, this option can keep you on track. You\u2019ll probably save more in the long run\u2014fee or no fee\u2014because you can see your spending total as you add and remove items to your digital cart.\n    <\/p>\n<p>Here\u2019s a tip: If online grocery shopping isn\u2019t your thing, have the in-store cashier help keep you accountable. Tell them you can only spend your budgeted amount, in cash, and have them remove items after you hit your spending limit.\n    <\/p>\n<h3>12.\u00a0Know which organic groceries are worth it.<\/h3>\n<p>If you want to purchase organic produce without busting the budget, focus on just the\u00a0dirty dozen\u00a0items: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes. These are the 12 kinds of produce that usually have the most pesticides, so they\u2019re the best ones to buy organic.\n    <\/p>\n<p>If you can buy more organic foods, do that. But it\u2019s not the end of the world if you stick to conventional. Just give your fruits and veggies a good soak in vinegar and baking soda to get them squeaky clean and free of any lingering pesticides.\n    <\/p>\n<h3>13.\u00a0Buy generic brands.<\/h3>\n<p>Research from the State of Personal Finance shows\u00a0that two-thirds of Americans have noticed higher prices in the last three months, and that includes groceries. Going generic is a great way to combat increased grocery costs, especially for things like dairy, butter, cheese and baking ingredients. I won\u2019t lie to you\u2014Great Value coffee from Walmart might not taste as good as Starbucks. But for the savings, you can get used to the taste.\n    <\/p>\n<p>And you know what? Off-brand and brand-name items usually aren\u2019t all that different when it comes to their actual ingredients or quality. Sometimes you\u2019re drawn to a certain brand only because the company spent more on the packaging\u2014not because they\u2019re delivering a higher-quality product. But if you give\u00a0generic brands\u00a0a chance and decide you absolutely must have Starbucks, go ahead and budget for the brand-name.\n    <\/p>\n<h3>14.\u00a0Don\u2019t shop hungry.<\/h3>\n<p>I know you\u2019ve heard it before, but don\u2019t shop hungry. That\u2019s the surest way to load up on\u00a0impulse buys\u00a0and junk food\u2014because everything salty or sweet is a major temptation on an empty stomach. Eat a healthy snack before you head out the door, or go shopping right after a meal. And for goodness\u2019 sake, if you have kids, don\u2019t bring them with you if you can help it. You never know what\u2019ll end up in your cart when you\u2019re not paying attention!\n    <\/p>\n<h3>15.\u00a0Few and fresh is best.<\/h3>\n<p>The problem with healthy produce is that it goes bad. That doesn\u2019t mean you shouldn\u2019t buy it\u2014just don\u2019t buy more than you\u2019ll eat. One easy fix is to get some produce that can ripen on your counter instead of decomposing there. That means you buy some yellow bananas for now and some green ones for later.\n    <\/p>\n<p>Rotate your produce picks based on what\u2019s on sale and in season. And don\u2019t look down on frozen fruits and veggies. If they have no added sugar or salt, they\u2019re just as healthy!\n    <\/p>\n<p>Here\u2019s my big takeaway: Only buy what you need for the week or month. If you can, buy local and seasonal. If you can\u2019t do that, go for frozen or canned.\n    <\/p>\n<h3>16.\u00a0Have healthy snacks at the ready.<\/h3>\n<p>Don\u2019t forget to buy more than just meals. You need healthy snacks on hand for everyone in the house. Keep some snacks at work too so you aren\u2019t running to the snack machine every time your tummy growls. Some of my favorite cheap, healthy snack ideas are peanuts, string cheese, carrots and celery, apples and peanut butter, popcorn, and beef jerky.\n    <\/p>\n<h3>17.\u00a0Buy less meat.<\/h3>\n<p>Meat isn\u2019t cheap. So try a meatless night (or two) each week to save space in the grocery budget. This opens the door for lots of other protein options\u2014like beans, lentils, edamame, eggs, chickpeas, green peas (yes, really), tofu, quinoa, tempeh or nuts.\n    <\/p>\n<p>We\u2019re talking breakfast for dinner with Greek yogurt and whole wheat pancakes, tons of salad options, and soups that fill your belly without emptying your bank account. You get the idea.\n    <\/p>\n<h3>18.\u00a0Do double duty\u2014repurpose your leftovers.<\/h3>\n<p>When you repurpose ingredients or pick items you can use more than once, it keeps you from buying all-new things for all-new meals every mealtime. Take that extra chicken from taco salad night and throw it into some cheese quesadillas later in the week. And that bag of frozen turkey meatballs you served with marinara and zucchini noodles? It had too many meatballs for one meal. So serve the rest with low-sugar barbecue sauce on rice. (My tip for this approach? Don\u2019t rely on recipes that need special single ingredients that you won\u2019t reuse anytime soon.)\n    <\/p>\n<p>And once you make a meal, love your leftovers by having them for lunch the next day.\n    <\/p>\n<h3>19.\u00a0DIY your dietary preferences.<\/h3>\n<p>You can\u00a0balance your health and your budget\u00a0no matter what diet you\u2019re working with. If you\u2019re doing keto, Whole30 or Paleo, or if you\u2019re vegan, gluten-free, vegetarian or working around food allergies, you can stick to your protocol. Here\u2019s how.\n    <\/p>\n<p>First, look for stores that sell any special items you need for less. Then, stop buying packaged foods just because they have a label that matches your diet. That \u201cketo-friendly\u201d label is going to cost so much more! Instead, learn to make that food yourself. You\u2019d be surprised at how some of those pricey fruit-and-nut bars or gluten-free cookies don\u2019t take a ton of work or ingredients to create in your own kitchen.\n    <\/p>\n<h3>20. Buy whole and do the prep.<\/h3>\n<p>Purchase your fruits, veggies and meats whole\u2014and prep them yourself. That means you\u2019re coring your own pineapples and dicing your own onions. Yes, it takes time to wash, peel and chop those whole carrots, but you\u2019ll get way more fruits and veggies for far less money this way!\n    <\/p>\n<p>Bye-bye, baby carrots. Hello, extra cash. Yes, it\u2019s a little extra work\u2014but it\u2019s one of the biggest tricks for eating healthy while staying on budget.\n    <\/p>\n<h2>Best Places to Buy Cheap Groceries<\/h2>\n<p>Guess what? You don\u2019t have to shop at grocery stores that market themselves as healthy to eat healthy\u2014especially when they could care less about your budget. Here are some stores known for their cheap prices that totally sell healthy groceries too!<sup>4<\/sup>\n    <\/p>\n<ul>\n<li>ALDI<\/li>\n<li>Market Basket<\/li>\n<li>WinCo Foods<\/li>\n<li>Lidl<\/li>\n<li>Trader Joe\u2019s<\/li>\n<li>Costco<\/li>\n<li>Walmart<\/li>\n<li>Food 4 Less<\/li>\n<li>H-E-B<\/li>\n<li>Sam\u2019s Club<\/li>\n<\/ul>\n<h2>Cheap Foods for Eating Healthy on a Budget<\/h2>\n<p>This list won\u2019t fit into everyone\u2019s idea of \u201chealthy food.\u201d But if you\u2019re looking for a go-to list of cheap foods to help you create a healthy meal on a budget, this is a good place to start. You can select one food item from each category for a cheap, balanced meal:\n    <\/p>\n<h3>Proteins<\/h3>\n<ul>\n<li>Tuna<\/li>\n<li>Sardines or anchovies<\/li>\n<li>Cottage cheese<\/li>\n<li>Chicken breasts or thighs<\/li>\n<li>Ground beef or ground turkey<\/li>\n<li>Yogurt<\/li>\n<\/ul>\n<h3>Plant-Based Proteins<\/h3>\n<ul>\n<li>Edamame<\/li>\n<li>Tofu<\/li>\n<li>Beans (black, cannellini)<\/li>\n<li>Lentils<\/li>\n<li>Green peas<\/li>\n<li>Quinoa<\/li>\n<\/ul>\n<h3>Carbohydrates<\/h3>\n<ul>\n<li>Multigrain pasta<\/li>\n<li>Multigrain bread<\/li>\n<li>Oats<\/li>\n<li>Russet potatoes<\/li>\n<li>Brown rice<\/li>\n<li>Sweet potatoes<\/li>\n<li>Corn tortillas<\/li>\n<\/ul>\n<h3>Fats<\/h3>\n<ul>\n<li>Peanut butter<\/li>\n<li>Cheese<\/li>\n<li>Nuts<\/li>\n<li>Avocado<\/li>\n<\/ul>\n<h3>Fruits and Vegetables<\/h3>\n<ul>\n<li>Spinach<\/li>\n<li>Carrots<\/li>\n<li>Apples<\/li>\n<li>Bananas<\/li>\n<li>Cabbage<\/li>\n<li>Oranges<\/li>\n<li>Kale<\/li>\n<li>Broccoli<\/li>\n<li>Onions<\/li>\n<li>Frozen fruits<\/li>\n<li>Frozen vegetables<\/li>\n<\/ul>\n<h2>Eating Healthy on a Budget Is Possible<\/h2>\n<p>I keep saying that word:\u00a0budget. If you don\u2019t have one or you\u2019re in the market for a better one, check out the free budgeting app\u00a0EveryDollar. It\u2019s what I use when I\u2019m planning my food spending each month.\n    <\/p>\n<p>I know that eating healthy on a budget\u00a0is\u00a0possible. You just have to be intentional, plan ahead, and stay laser-focused! Ultimately, your food budget is up to you. If you can free up a couple bucks by switching to generic cheese and milk, and that allows you to splurge on a bag of Starbucks coffee beans\u2014by all means, do it. Your budget works for you. Now get cooking!\n    <\/p>\n<\/p><\/div>\n<p>Read the full article <a href=\"https:\/\/www.ramseysolutions.com\/budgeting\/eating-healthy-on-a-budget\" target=\"_blank\" rel=\"noopener\" rel=\"nofollow\">here<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re anything like me, then you love food. And if you\u2019re anything like most Americans, then\u00a0food\u00a0is what you probably overspend on the most each month. Maybe you want to rein in that grocery budget, but you worry you can\u2019t eat well while saving money. Get expert money advice to reach your money goals faster!<\/p>\n","protected":false},"author":1,"featured_media":27119,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[55],"tags":[],"class_list":{"0":"post-27118","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>20 Ways to Eat Healthy on a Budget | Didebta<\/title>\n<meta name=\"description\" content=\"If you\u2019re anything like me, then you love food. 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