15 Ways to Eat Healthy on a Budget - Iowa Girl Eats (2024)

One of the most common post requests I’ve received over the years is how to eat healthy on a budget (psst!if you ever have a post request, I am all ears!) andI figured now was as good a time as any to share my best tips and tricks for being able to affordhealthy groceries at the store, especially because fresh produce is so abundant and inexpensive in the summertime. It’s a great time to start trying to save a few bucks!

Since food is my business I admittedly spend quite a bit of money on groceries.BUT, since food is my business I also know the ins and outs of the grocery store, and how/when/where to save moneybuying healthy food without having to clip coupons. Because if you’re a space case like me, you’ll clip ’em then forget they exist until three years later.Can I get an Amen?

Whether you’re a college student working with a college budget but looking to avoid the freshman 15, cooking for a big family, or just trying to save a little money, there’s many easy ways you can eat healthy on a budget…including these 15!

Eat InexpensiveFoods

It pains me that 20 chicken nuggets cost, like, $1 at the drive thru, while a pound of apples rarely falls below $1.99.It’s no wonder so manypeople think it’sdifficult to eat healthy on a budget! That said, there are plenty ofhealthy yetinexpensive foods at the grocery store and, while fresh is best, just because a product is canned or boxeddoesn’t automatically make it unhealthy(just be certain you’re checkingproduct labels for added sugar, preservatives, and artificial ingredients.)

Learn to love these generally inexpensive yet healthy foods, and if you don’t have Celiac Disease/gluten intolerance/food allergies (aka cross contamination is an issue,) raid the bulk bins as often as you can for great deals on grains, beans, and nuts.

• Canned tuna/salmon
• Canned or dried beans
• Lentils
• Rice
• Pasta
• Eggs
• Oats
• Popcorn kernels (get yourself an air popper and never buy overpriced and unhealthy microwave popcorn again!)
• Frozen vegetables
• Canned vegetables
• Frozen fruit
• Canned fruit packed in water
• Cheese blocks (vs pre-shredded)
• Carrots
• Potatoes
• Leaf lettuces
• Cabbage
• Spinach
• Green peppers
• Celery
• Bananas
• In-season produce
• Whole chickens

Go SemiHomemade

Convenience foods (ie frozen, boxed, or packaged foods/meals,) often cost more than the rawingredients themselves because companies have taken the time to prep then put them together for you. Convenient: sure. Bloated with sugar, salt, and preservatives: totally. Instead of buying these popularconvenience foods, save money, andmake them healthier, by making them at home:

• Tortillas –gluten-free or regular. Make a big batch then freeze for later.
• Spaghetti sauce. Make a double (or triple, or quadruple!) batch then portion into Ziplock freezer bags and freeze flat.
• Pancake mix –gluten-free or regular. Again, freeze leftovers for later.
• Frozen Breakfast Burritos
• Peanut butterand Almond butter
• Salsa
• Burger Helpers
• Macaroni and Cheese
• Oatmeal
• French fries
• Applesauce
• Popsicles
• Chicken broth
• Chicken nuggets
• Salad dressing

Pick a Spot

I know manypeople like to visit multiple grocery stores to get the best deals on different products, which is totally fine, but90% of the time I stick to my regular grocery store and Costco. That said,we live rightin the middle of two locations of the same grocery chain and sincethey’re independently managed, one charges significantly higher prices than the other on many of our routine purchases (the chicken brand we like and a fewspecialty gluten-free products immediately come to mind.) So even if you’re like me and don’t want to hop around to 3-5 stores per shopping trip, it literally pays to at least know what your surrounding stores charge, and go from there.

Shop on Special Days

Speaking of specialty products, my local grocery storeoffers 10% off any product purchased within their “health market” on Wednesdays. Might not sound like a lot, but you can save a TON of money onbigger ticket health food items– almond oil, coconut oil, frozengluten-free bread, organic anything and everything, etc – that otherwise might not fit within your budget.

If your grocery store doesn’t offer a programlike this…ASK! In my experience, grocery store managers are extremely eager to separate themselves from the rest and more importantly, create happy, loyal customers.

Buy Whole Chickens

Yep, “buying whole chickens” is getting a category all itsown because the savings are HUUUUGE, you guys! From 1whole chicken, which occasionallycosts the same or less than a package of boneless, skinless chicken breasts, you can extract 2chicken breasts, 2thighs, 2drumsticks, and 2wings, PLUSyou can use the leftover bones to make healthy, preservative-freehomemade chicken stock.I’m no math whiz, butI’m pretty sure that means a lot ofmoola left inyourwallet.

In case you’re intimidated by breaking down a whole chicken, here’s a video showing how to do it> (I cutmine alittle bit differently, but this classic method obviously works too. However you go about it, a big sharp knife is key.)

Shop Ethnic Markets

If you love eatinghealthier take-out-fake-out recipes likeMongolian Beef Noodle Bowls, Fresh Summer Rolls, and Kale Fried Riceas often as we do, takea trip toyour local ethnicmarket to stock up on supplies. Not only are productslike rice noodles, rice, and rice paper ridiculously inexpensive at my local Asian market, but they’ve also got a ton of variety to choose from. You may find some fun new ingredients to try too!

Stretch Ground Meat with Vegetables

Lincoln’s a decent eater but like most toddlers he’s learned to identify the healthy stuff in his meals and eat around it. Ugh! One of myall-time favorite tricks for not only pumping up the health factorof his and our meals, but also stretching ground meat, is to cut it with minced vegetables which, pound for pound, area fraction of the cost.

Usually I’ll pulse 8oz mushrooms in the food processor until they’re finely minced (you could mince by hand,) saute in askillet until the water cooks out, then add 1/2 – 3/4lb ground beef or turkey (or whatever) and use the mixture in everything from tacos to spaghetti sauce to lasagna filling.I recentlytooktacoshells, fixings, and taco-seasoned mushroom/ground beef to a friend with a new baby, and her 7 and 2 year old each scarfed down four tacos a piece. WINNING! Not only do mushroomswork great for this, but zucchini and summer squash do too(peel first for really picky eaters who see colorand declare the entire dish inedible,) and even minced or grated cauliflower. I use this healthy, money-saving trick all the time.

Freeze Everything

The title of this section is pretty self explanatory. Freeze. EVERYTHING! Buy extra healthy foods, especially in-season produce, when they go on sale at the grocery store then freeze for later. This requires effort on your part to remember to pull meat, especially, to thaw ahead of time, and to remember what you’ve got in the freezer to avoid waste, but the reward is worth the effort. Here are someof my favorite healthy foods to buyon sale then freeze and/or freeze before they go bad:

• Chicken breasts
• Ground meat
• Salmon filets
• Bacon
• Cheese (shred beforefreezing)
• Bread
• Tortillas
• Broth
• Berries
• Bananas (peel then slice first)
• Mango
• Lemon/lime juice
• Baby spinach and kale (throw directly into smoothies)
• Chopped onions
• Fresh herbs
• Sweet corn
• Pitted cherries
• Beans

Buy an Extra Freezer/Deep Freeze

If you’re serious about saving money by freezing healthy foods when they go on sale at the grocery store, an extra fridge/freezer or deep freeze will come in handy. Sometimes you have to spend money to, in this case, save money! Check Facebook swap groups and Craigslist for used options, or wait for year-end/black Friday sales at appliance stores if you want to buy new.

Drink More Water

Know what’s cheap, healthy, and pretty much always available?Tap water.Unless you live in an area where the water is unsafe to drink, purchasea good water bottle and start chugging. Tally up how many times you choose water overa latte, pop, gatorade, etc for a week then add uphow much money you saved – I bet you’ll be surprised! Both Lincoln and I never go anywhere without our Klean Kanteens.

Check the Unit Price

This point is twofold.

1. Sometimes grocery store sales can be tricky because you see a product marked “2/$5” and think you’re getting a great deal (which, many times you are!) Check the unit price on the sales tag though, as you canoccasionallystill get a better deal on a different brand that’s not on sale (assuming you’re not brand loyal to whatever you’re buying.)
2. If you see a sale marked 10/$10, for instance, 99% of the time you don’t have to actually buy all 10 items to get the deal – the unit price is reduced regardless of the quantity you purchase. Because who needs 10 cans of green beans?

Meal Plan

Do as I say and not as I do, as I’m admittedly not great at meal planning and know I could save a TON of moneyif I tried harder. Meal planning not only reduces time and gas costs (time = money!) because you only need to shop once or twice a week, but you can also plan multi mealsthatuse the same ingredients toreduce waste and the amount of groceries you need to buy. Write your grocery list out before you go shopping, organizing it by department (produce, meat, health market, pantry, etc.) go alone if you can and, as we all know, never go grocery shopping hungry!

Cook in Bulk

One of my biggest pet peeves is the sound of gum being chewed, but in regards to eating healthy on a budget – it’s wastingfood. There is nothing that makes me feel worsethan throwing away half a bunch of soggy cilantro or ahunk of moldy cheesethat I bought for one meal anddidn’t know what to do with the rest. It’s throwing money directly into the trash can.

Meal planning will help reduce food waste, but making two or more batches of whateverhealthy meal you’re cooking then freezing the extra portions is a wonderful way to not only save time (just defrost, reheat, and eat!) and money by using ingredients that might otherwise gounused, but reduce the urge to order take out or visit the drive thru when you think you’ve got nothing to eat. Some of my favorite healthy meals to make in bulk then freeze for later are:

• Signature Chili
• 30 Minute Vegetable Ragu
• Incredible Italian Meatballs
• Make-Ahead Breakfast Bowls
• Roasted Butternut Squash Soup
• Crock Pot Shredded Beef Enchiladas
• Honey Balsamic BBQ Meatballs
• Best-Ever Black Bean Soup
• Butternut Squash Gnocchi
• Frozen Breakfast Burritos
• Cheesy Chicken Enchiladas with HomemadeGluten-Free Enchilada Sauce

Buy in Bulk

I just read an article that said Costco is thetop seller of organic produce in the country. That’s huge. If eating organic is important to you and your family, the price of a Costco membership (especially if it’s at a level where you get points/money back for purchases,) might be worth the savings you’re going to find inside. Enormous boxes of organic baby spinach sell for under $5 (whereas tiny clamshells can sell for $3.99 at the regular store,) and you can find great deals on organic milk, organic meat (their organic ground beef is cheaper than conventional at the regular grocery store,)organic pasta, organic canned, fresh and frozen fruits and vegetables, organic chicken stock – I could go on and on. If your family isn’t big enough to justify buying in bulk, split a membership and/or products with afriend. My Mom and I have been doingthis for years.

Eat Seasonally

By far the biggest savingsyou’ll find in regards to buying healthy food, is buying and eatingin-season. When supply is high, prices are low. Buy summer berries in bulk then freeze toenjoy in the winter. Plan meals around fall squash for vitamin-richdinners. Visit local Farmer’s Markets for savings you won’t believe. Here are some of my favoritehealthy and budget-friendly seasonal recipes:

Summer:

• Gnocchi and Chicken Sausage Vegetable Skillet
• Garlicky Tomato-Basil Shrimp with Zoodles
• Fresh Summer Rolls with Spicy Peanut Dipping Sauce
• Pasta Pomodoro
• Chicken with Summer Succotash
• Italian Tomato-Basil Stuffed Zucchini
• Crispy Kale, Bacon and Basil Farmer’s Market Hash

Spring:

• Pasta with Roasted Spring Vegetables
• Herb and Caper Crusted Salmon
• Roasted Poblano, Sweet Corn and Potato Stoup
• Lemon Pepper Chicken with Artichoke Salsa and Roasted Asparagus
• Roasted Spring Vegetable Cobb Salad

Fall:

• Fall Shredded Brussels Sprouts Salad
• Very Veggie Spaghetti Squash
• Apple, Almond, Bacon and Brussels Sprouts Salad
• Gluten-Free Penne with Kale, Butternut Squash and Sausage
• Leek and Mushroom Chicken Skillet
• Caramelized Sweet Potato and Kale Fried Wild Rice
• Maple Sweet Potato Hash

Winter:

• Easy Chicken and Rice Soup
• Vegetable Beef and Rice Soup
• Mushroom and Brussels Sprouts Penne with Crispy Shallots
• Sausage, Pepper and Mushroom Hash
• Cauliflower Fried Rice

What are your favorite tips and tricks foreating healthy on a budget?

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