25 Tips For Eating Healthy On A Budget

Whoever said "the best things in life are free" must have never tasted guacamole...

Food can get expensive, but it doesn't have to. It may sound crazy, but eating plant based can actually save you money. Rice, potatoes, bananas, and beans are common staples, and they're some of the cheapest foods on the planet.

Sticking to simple, whole foods is a great way to save money, enjoy fresh flavors, and stay healthy. Keep reading for more tips about how to break bread without breaking the bank.

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Before you shop...

1. Know your options - There are plenty of places to shop for groceries, and sticking to just one store is the quickest way to over pay. Shopping around your local grocery stores is a good strategy, but thinking outside the box may be the most rewarding option. Think drug stores, dollar stores, and online retailers. The dollar store might not have organic cauliflower but they may have a good deal on rolled oats, soy milk, and frozen fruit/veggies. Smaller grocery stores like Trader Joes and Aldi as well as ethnic markets also tend to have high quality products for less than their larger counterparts. Lastly, consider shopping whole sale retailers.

2. Make a meal plan - Knowing what's on the menu means shopping more effectively. Buy only what you need and have nothing go to waste. This also sets you up to think about potential substitutes and use coupons, but more on that later. Need help meal planning? Check out the "Meal Plans" section of the Recipe Center.

3. Choose nutrient dense food - Look to incorporate foods that have the most "nutrition" bang for your buck. We're talking cheap foods with high vitamin, mineral, and antioxidant profiles. Not sure which foods those are? Look no further than No Meat Athlete's blog post: "Can You Still Eat Ultra-Healthy on a Budget?". Hint: You can, and carrots and cabbage are a great place to start.

4. Plan to cook from scratch - This one is simple. Frozen and prepared foods might be quick and convenient, but you end up paying for the work that goes into making them that way. Buying whole ingredients and cooking or prepping at home isn't only healthier, but much more affordable.

5. Take stock - It seems obvious, but taking a look around your fridge and pantry before you shop ensures that you only buy what you really need. It also allows you to think about what you might need to use up...

6. Think about potential substitutes - There are so many ways to swap around ingredients in various recipes. Did you know applesauce can replace oil in baking? If there's an obscure ingredient on your grocery list this week, try googling substitutes. You might already have everything you need. Even if you don't, you might want to buy the cheaper option. Check out the Plant Centered Pinterest for some ideas to get you started.

7. Use coupons/incentives - Duh. But seriously. Use coupons. Most major grocery stores have websites and/or apps where they list the coupons for that week. If they offer free rewards cards, use them! Places like Target also have apps and coupons that allow you to save on various food items.

At the store...

8. Shop seasonal - Try to plan a menu around what's in season. When there's greater supply, cost goes down. So if it's October and you usually snack on fruit, go for the apples instead of the mangos. You can find a list of what's in season near you using this Seasonal Food Guide.

9. Consider conventional - Ideally we would all eat entirely organic. That being said, if there is a head of conventionally grown kale that looks fresh for $1, and a wilted organic version for $4, I know which one I'm going to choose. My advice? Shop organic for the dirty dozen, and save your money on the rest. Organic or not, try soaking fresh fruit in 3 parts water, and one part vinegar to clean. This is especially useful for wax coated fruits like apples.

10. Buy in bulk - This one is crucial, but it does require a little cash flow. If you can afford to spend $20 on a huge bag of rice that lasts you 3 months, you're going to end up spending way less than if you bought a $7 bag that only lasts you 3 weeks. The same goes for most grains, beans, nuts, seeds, and condiments. You can also save money buying fruit in bulk. If you plow through frozen bananas for smoothies and nice cream, consider buying them by the box (most stores offer a discount) and freezing them. When shopping online, buying in bulk is the best way to save.

11. Buy "overripe" produce - Many retailers have a "last call" section of produce and other goods that are either "overripe," ugly, or just not selling well. This is a great way to save money and get creative. Overripe fruit is often too ripe to sell, but perfect to eat. You can always freeze fruits and vegetables or bake them into a bread as well. Ugly produce that others skip is perfect for blending into smoothies or soups.

12. Don't pay for brand names - Store brands are often cheaper and healthier. Their ingredients lists are often more simple, and the product is just as good if not identical to the one you'd be paying more money for.

13. Bring your own bags - Depending on your state, you may be paying extra to have your groceries bagged. Bringing your own saves the environment and some extra change which can add up over time.

14. Keep an eye on the register - Sales on the floor don't always translate to sales at the register. Keep an eye as your cashier scans your cart and make sure there are no surprises. If something was labeled incorrectly, the store should honor the price tag on display. Also, many deals are dependent upon a rewards card, so don't forget to put in your phone number or scan your card.

15. Fresh isn't always best - It seems counterintuitive, but often frozen fruit and vegetables are better than fresh. Frozen produce is picked at the peak of freshness and frozen, while fresh is often left to ripen on the truck. Berries are usually more affordable if you buy them frozen, and the same can be said for various vegetables. Just look at the ingredients and make sure there are no added oils or syrups. Canned veggies (like tomatoes or corn) can also be a good option.

16. Don't shop hungry - We've all been to the grocery store on an empty stomach and bought way more food than we probably needed. Not only do we end up spending extra cash when we shop hungry, but we end up buying less healthy options. Do yourself a favor and eat before you shop.

After you shop...

17. Freeze leftover produce - Sometimes it's difficult to get through an entire bag of greens in one week. Or maybe you're leaving on a trip soon and your fridge isn't as empty as you'd like. Most fruit and vegetables can be prepped and frozen to use later in dishes like smoothies, soups, and stews. Simply google "how to freeze _____" to gather tips on the best strategies and time frames for freezing.

18. Store food correctly - There are ways to store your food so that it doesn't go bad as quickly, which means less money wasted. Did you know you should store your onions and potatoes separately to keep them from sprouting? Check out this infographic for more helpful tips.

19. Regrow kitchen scraps - Fun fact: You can regrow certain kitchen scraps with just a cup and some water. Get some small pots or mason jars, some potting soil, and turn it in to perpetual free food right in your window sill. Green onions, lettuce, celery, and herbs make great candidates. Check out this inforgraphic for more ideas on regrowing kitchen scraps.

20. Plant a garden - It may seem like a lot of work at first, but a couple therapeutic hours in the dirt could save you a lot of money in the end. It's also a great way to get the whole family involved and excited about healthy eating.

EXTRA resources...

21. Imperfect Produce - This website allows you to save money on fruit and/or vegetables by purchasing the "ugly" crops that don't sell at the store. They may be ugly but they're still tasty! Plus, they ship right to your door. As a bonus, you may be able to receive a discount for those who receive SNAP benefits.

22. Brandless - This company wants to help you save money buy avoiding brand names. Everything on the website costs $3, and they've got a great range of food options from seasonings and spices to nut butters and fruit spreads. They've also got other categories like home, personal care, and beauty.

23. Thrive Market - Thrive Market advertises themselves as the online Costco of health food stores. They buy health foods in bulk and pass along the savings to you, the consumer. You pay a yearly membership fee in order to have access to the site, and they ship your food straight to your door. You can sort by various categories including vegan and gluten free. Check them out as they usually run awesome sign up promotions and free trials, like $20 off your first 3 orders. The best part? For every membership purchased, a membership is donated to someone in need.

24. SNAP/food banks - If you're struggling to put food on the table, there's no shame in asking for help. In the United States, the Supplemental Nutrition Assistance Program (SNAP) is an excellent resource, and it's easier than ever to use. You can apply HERE. For those receiving SNAP benefits, you can double your cash by shopping at farmer's markets. Food banks are also a great resource, and various organizations often offer free community meals (check out local churches and other religious groups).

25. BONUS TIP: Set your priorities - Turns out there are lots of ways to eat a healthy plant based diet without breaking the bank. Want to know what does break the bank, though? Medical bills. Doctor's visits. Prescription drugs. Sick days. The good news is that eating healthy can do a whole lot of good in preventing these things. At the end of the day budgeting is all about prioritizing, so choose to put your health first by investing in healthy food.

Do you have any tips for saving money on food? Leave a comment below and let us know!

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