Post Introduction
One complaint I hear about eating a healthy diet is that “it’s so expensive!” And healthy eating does come across as cost-prohibitive. When you can get meals from the Dollar Menu at McDonald’s, then yeah spending $10 on a pound of grass-fed ground beef and $3 on a head of organic kale seems exorbitant. So in this blog post we’ll dive into how to eat healthy on a budget. I’ll also touch on why you might want to reframe how you think about spending money on food.
Let’s jump right into the practical aspect of eating healthy on a budget. Here are my top tips:
Join a Wholesale Club
Yes, joining a wholesale club does cost money up front, but it can save you money in the long run. We LOVE Costco! We joined with their Executive membership, which means we earn 2% back on all purchases. It’s $125/year. However, you can join for half that amount with a Gold Star membership for $60/year. (You do not earn cash back.) You can also sign up for their credit card to earn even more cash back.
Buying in bulk can be a boon for eating healthy on a budget. However, you still have to do your research on per unit pricing. Just because it’s sold at Costco doesn’t mean it’s the best price. Also, if you can’t use it up before it goes bad, it also might not be worth buying. This is why I don’t buy much fresh produce from Costco. But for shelf-stable items, products that come in individual serving sizes, and frozen or freezable items, you can save a bunch of money!
Costco in particular offers a lot of reasonably-priced organic, gluten-free, and Paleo options. Meat tends to be the most expensive item in the kitchen, and Costco’s organic meat options are a great price. If you want to get an idea of what I buy at Costco, make sure to check out my grocery haul playlist on YouTube!
Plan Your Menu Around Sales
Everyone meal plans a little differently. But if you really want to save money, plan your meals around what sales are happening that week. Find the circulars for the grocery stores you frequent, and circle things that your family enjoys. Then look for recipes that utilize those ingredients!
This strategy does take more time, because it means going to multiple grocery stores to snag all the best deals. Plus, you not only have to meal plan but you have to look at the circulars first. However, if eating healthy and saving money are important to you, you most likely can find the time! On the other hand, remember that time is money, so just because something is cheap doesn’t mean it’s worth getting. Sometimes getting healthy convenience food (like shredded carrots or pre-made bone broth) is worth the price.
Learn Which Stores Have Better Regular Prices
Shopping sales is an important strategy, but it’s not the only shopping strategy. You can also learn which stores have better prices on items you regularly buy. This step will take more trial and error because it depends on your observation over time. But it’s important because after you establish it, you can rely on it.
Remember that just because something is sold at your local big box grocery store or super center doesn’t mean it’s cheaper. Sometimes specialty health food items at those places are more expensive! For specialty items, check places like Trader Joe’s or Aldi. And health food stores aren’t always more expensive. My mom has found that Sprouts in Texas usually has the best price on fresh produce!
A pro tip from someone who moves a lot (me) and therefore has to re-acclimate to stores often: take time to actually write down prices if you really want to do this right! Yes, I have done this. When we first moved to California, I walked through Costco and made notes on my phone about prices of items that I would buy. Then it was easy to compare those prices when I was in other grocery stores. Preferably, do this on a day where you’re not actually grocery shopping. Just focus on prices.
Save Money with Frozen Produce
A misnomer is that in order to buy the absolute healthiest fruits and veggies, they NEED to be fresh. But that is not true! Some frozen items may taste a little different, but in my opinion I have no issue with frozen produce. In fact, I buy organic berries almost exclusively frozen! I also like having frozen broccoli and cauliflower rice on hand in the freezer.
One note of caution: make sure it’s JUST frozen produce. Do not buy vegetables that have added sauces or seasonings UNLESS you’ve thoroughly vetted it. Also do not buy fruit that has added sugar. These items also will probably be more expensive because of the added ingredients!
Make Sure to Eat Leftovers
This is something that I could be better at. We don’t always have leftovers, but when we do, it sometimes gets lost in the fridge. Then I find it many days later after it’s gone bad, and I have to throw out food that was formerly just fine. This pains me and I know it’s money down the drain!
Dinner leftovers make delicious and easy lunches! When you’re putting food away after dinner, store it in containers that can be grab and go. Have a designated spot in your fridge for leftovers. And if you don’t have a great memory for such things (like me), LABEL the container and the last date it can be safely eaten!
Don’t Buy Packaged “Health Food”
This is one the BIGGEST ways you can eat healthy on a budget. When people switch to a healthier diet, they might think that it entails simply buying the “healthified” version of whatever they’re used to eating. So instead of Ritz Crackers you buy gluten-free round crackers. In place of sugary granola bars you buy keto protein bars.
But while there’s nothing wrong with eating the “healthified” version of packaged foods once in awhile, they still should not make up a good portion of one’s diet. Just because something is gluten-free, organic, or keto doesn’t mean it’s nutritious. Yet this is how marketing works! (Read more about this in my post “How to Avoid Health Traps at the Grocery Store.“)
Also, buying packaged foods are how grocery bills get needlessly expensive. It’s easy to eat more than the serving size, which means you go through a box of crackers or bag of chips pretty quickly. And then you continue buying more. That adds up! My suggestion is to be strategic about the “healthier” packaged foods you buy. Maybe you need a good protein bar while driving to work after hitting the gym three times a week. Or perhaps in order to get yourself to eat guacamole or avocados, you need a good chip (in moderation) to go along with that. But don’t go overboard with the packaged junk foods.
Changing Your Mindset About Food Cost
There are many more things you can do to reduce your food budget, and one day I might do a post with additional ideas. But before we end, I wanted to talk about changing your mindset about food cost.
Groceries is a budget category that I think needs more leeway than say your entertainment category. Food is what fuels our bodies and health. If you eat crappy food, you will eventually have crappy health. If you eat nutritious food, you’re more likely to live a long, healthy life.
I personally would rather spend money on good food that is more “expensive.” I don’t want to be ridden with modern diseases that could’ve been prevented. (These are things like heart disease, type 2 diabetes, obesity, etc.) We also have an obligation to take care of our bodies to the best of our ability. When something is important to us, we will prioritize that in our budget, even if it means sacrificing something else.
I understand everyone’s budget will look different. But I challenge you to think about your relationship with food when it comes to the cost. You CAN eat healthy on a budget! Food isn’t just calories: it’s NUTRIENTS and fuels the way our bodies function. Good food is like preemptive health care. It’s not a cure-all, but it can prevent or slow down the development of disease.
Conclusion
Remember: managing your food budget is more than a number. Of course, you could have a high food bill because you’re buying a lot of junk. But if you have a high food bill because you’re buying grass-fed or organic meats and organic produce, then you’re on the right track! Plus, if the main staples of your diet are meat, vegetables, and fruit, you might spend less than you think. Perfection is not the goal; buying the best YOU can afford is what we’re aiming for.
I found that when I started the AIP (Autoimmune Protocol), I bought less “healthier” packaged foods because most of them are not compliant! Do I spend more time in the kitchen? Yup. Is it worth it? Double yup, because I want to feel better and curb my autoimmune flare. I want to prevent developing a debilitating autoimmune disease in the future. So I spend the time and the money now. That is priceless.
If you need help strategizing YOUR healthy food budget, leave me a comment down below and let’s CHAT!