A woman at home with a bag of healthy groceries and shopping receipt.
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Nutritionists often say that healthy eating doesn't have to be expensive, but for many, it can take a bite out of the monthly budget. According to the U.S. Department of Agriculture's most recent Cost of Food at Home food plans, a single adult on the least expensive "thrifty plan" can expect to spend about $170 per month to eat healthy. Sticking to a budget lower than this takes careful planning.
Make a List
When you're on a budget, you'll need to eat in most, if not all of the time. Planning out the week's meals ahead of time and making a shopping list is a smart move to saves time and money. Decide what you'll eat for a week, or even a month, and plan meals based around low-cost staple foods like oats and eggs for breakfast; tuna, peanut butter, cheese and nonfat plain yogurt for lunch; and inexpensive cuts of meat like chicken thighs or flank steak and dried beans and grains like brown rice that you can buy in bulk for dinner. Frozen fruits and vegetables are usually less expensive than fresh but can be just as nutritious.
Shop Smarter
Store-brand products sold in large-sized containers usually have the lowest prices. Compare not only the individual prices, but also the unit prices listed on the shelf. The unit price of a product compares the cost per pound, quart, etc., and it may be beneficial to buy larger packages of a food if it's a staple and has a long shelf life or can be packaged into smaller portions at home and frozen. Other money-saving tips including scanning the store circular for good buys that you can stock up on, buying fresh produce only when it's in season, and avoiding prepared meals and convenience products in favor of lower-cost ingredients that you assemble yourself.
Add It Up
To stick to a budget of $100 a month, or $25 a week, you'll have to eat for less than $4 each day. For breakfast, try a bowl of oatmeal with half a banana and a scrambled egg, which should cost less than a dollar. Get into the habit of repackaging ingredients from dinner for lunches the next day. If dinner was chicken thighs with brown rice, peas and carrots, and a cucumber and tomato salad, use any leftover chicken and vegetables to turn into a roll-up sandwich or salad the next day. Soups and stews can also be inexpensive to prepare and provide tasty leftovers.
Skip Junk Food
Snack food or fast food might seem like a low-cost and filling option, but neither provides much nutrition, and both will cost you more in terms of empty calories. Instead of grabbing fries and a drink for a snack, choose a banana with peanut butter, or yogurt with nuts for less than $1 and far more nutrients. Other low-cost snacks include carrot sticks cut from whole carrots, with homemade yogurt herb dip, or a piece of pita bread cut into quarters and served with hummus.
FAQs
Decide what you'll eat for a week, or even a month, and plan meals based around low-cost staple foods like oats and eggs for breakfast; tuna, peanut butter, cheese and nonfat plain yogurt for lunch; and inexpensive cuts of meat like chicken thighs or flank steak and dried beans and grains like brown rice that you can ...
What is a realistic grocery budget per month? ›
According to the USDA guidelines, you might spend $979 a month on a thrifty plan, $1,028 on a low-cost plan, $1,252 on a moderate-cost plan and $1,604 on a liberal plan.
How much does it cost to eat healthy per month? ›
A recent study found that following the MyPlate Dietary Guidelines would cost a family of four between $1,000-$1,200 a month ($12,000.00-$14,400 annually) depending on the age of the family members and the percentage of fruits and vegetables that were fresh, frozen, and canned (Mulik & Haynes-Maslow, 2017).
What is the 50 30 20 rule? ›
The 50-30-20 rule recommends putting 50% of your money toward needs, 30% toward wants, and 20% toward savings.
What is the average monthly grocery bill for one person? ›
Considering the Thrifty and Liberal plan averages, the monthly grocery cost for an adult male falls between $275.63 and $434.33, while the average for an adult female ranges from $238.46 to $384.93.
Can you live on $100 a month for food? ›
To stick to a budget of $100 a month, or $25 a week, you'll have to eat for less than $4 each day. For breakfast, try a bowl of oatmeal with half a banana and a scrambled egg, which should cost less than a dollar. Get into the habit of repackaging ingredients from dinner for lunches the next day.
Is it cheaper to eat fast food or cook? ›
Is It Cheaper to Cook or Eat Out? For those who want a quick and easy answer: It's generally cheaper to cook food at home than eat out.
What is the 6 to 1 grocery method? ›
The 6-to-1 grocery method entails buying six vegetables, five fruits, four proteins, three starches, two sauces or spreads and one treat. Continue to shop carefully while at the store to get the best deals. Flexibility with your purchases will be a key to making this method a success.
Which state has the most expensive groceries? ›
1. California
In California, the average weekly grocery spending is $297.72.
How much does the average person spend on eating out per month? ›
How Much Do Americans Spend Eating Out? Americans spend an average of $3,639 eating out each year—roughly $300 each month. And those fast-food meals and restaurant tabs continue to add up. In fact, Americans spent 20% more eating out in 2022 than they did in 2021.
The average cost of food at home for a family of four, according to the United States Department of Agriculture (USDA), ranges from $567 to $1,296 per month, which comes out to approximately $130 to $300 per week.
What is the average monthly expenses for a family of 4? ›
Average Expenses for a Family of Four
According to the most recent data, U.S. households that consist of four people spent an average of $8,640 per month in 2022. In 2021, the average four-person household spent $7749 per month. This works out to average annual expenditures of $101,514 in 2022, up from $92,989 in 2021.
How much does it cost to feed a family of 5 per month? ›
Creating a budget can help keep costs in check. On average, a family of five spends anywhere from $922 to $1,488 a month on groceries, according to USDA monthly food plans.
