Our top tips for eating well on a budget (yes, it’s possible!)

Eating Well For Less

Spoiler alert: eating well doesn't have to break the bank. In fact, healthy eating can actually be cheaper than buying overly processed, additive-laden packaged food. With some strategic planning—and smart shopping!—you can enjoy nutritious, delicious meals without overspending. With a full(er) wallet in mind, scroll for tips to eat well while managing your expenses.

Myth or fact: Healthy eating = expensive

To no surprise, a majority of the general population thinks that healthy equals expensive. Reason being:

1. We’ve been conditioned to confuse ‘healthy’ with other labels—like organic and gluten-free. But just because a package of crackers is gluten-free, doesn’t mean it’s nutrient-dense (or for that matter, inexpensive).
2. The other issue is that healthy food is often associated with higher priced health food stores. In all reality, a nutritious diet is built on whole, minimally-processed foods. Think: produce, fruit, beans, legumes, eggs, and nuts. All of these can be found very affordably at most grocery stores!

Create a budget for healthy food

The first step to eating well on a budget is to create a realistic budget for your food expenses. Here’s how you can do it:

1. Assess your finances: Look at your monthly income and, consequently, your expenses. How much can you allocate toward food while still saving approximately 20% of your income?
2. Prioritize your spending: Focus on high-impact, nutritious foods. For instance, prioritize purchasing organic versions of the "Dirty Dozen" (fruits and veggies most likely to contain pesticide residues), such as strawberries, spinach, and apples. For meats, opt for pasture-raised or grass-fed options when possible, as they offer better nutritional profiles and animal welfare standards.
3. Plan your meals: This goes without saying, but plan your meals for the week before you shop. This helps you avoid impulse buys and ensures you only purchase what you need.

Preparing meals in bulk 

One of the most effective ways to save time and money is to buy foods in bulk. We love purchasing staple ingredients—organic rice, beans, sweet potatoes, and nut butter—in bulk to save money. Costco and Sam’s Club offer great deals on bulk items. Once you prepare large quantities of meals (soups, chilis, etc.), store them in portion-sized containers for easy re-heating. Invest in good quality freezer bags/containers. You’ll thank yourself later.

All of that said, if preparing full recipes isn’t your jam, prep ingredients instead. For example, roast a few plain chicken breasts to toss into salads, bowls, and quesadillas. Wash and chop veggies, like carrots and bell peppers for easy access during the week. This reduces meal prep time and makes healthy eating more convenient.

Re-grow your groceries

Our favorite healthy eating hack? Re-growing our groceries. That’s right. Here are a few ingredients you can re-harvest at home.

Green onions: Place the white roots in a jar of water in your fridge. Change out the water every other day.

Lettuce: Put the base of a lettuce head in a shallow dish of water in the fridge. 

Celery: Place the base of a celery stalk in a mason jar of shallow water. Like the green onions and lettuce, change out the water as it gets murky.

Garlic: Plant garlic cloves in a small pot with soil. Place these in your windowsill (they need about 6-8 hours of direct sunlight each day, so place in a south or west-facing window).

Basil: Place basil stems in water until roots develop, then transfer to soil by a window.

Carrot tops: Place carrot tops in a shallow dish of water to grow greens, then transfer to soil by a window.

A little bit of planning goes a long way

To bring this full circle, eating well on a budget simply requires two things: planning and intentional shopping. By creating a budget, choosing the right places to shop, and preparing food in bulk, you can enjoy nutritious meals without overspending. Bonus points if you grow some of your own food at home! When you prioritize your spending on high-impact foods (like organic produce and pasture-raised meats), you’ll stretch your food dollars further and improve your longevity.