<< Back

7 Tips to Eat Healthy on a Budget

April 14, 2025

Healthy eating sounds great — until you’re standing in the grocery aisle, watching prices climb and wondering how to make it all fit into your budget But with a little planning and creativity, you can make nutritious choices without breaking the bank.

“It isn’t always easy, but eating healthy on a budget is possible,” says Ulysses Wu, MD, with Hartford HealthCare. “It’s about finding creative ways to maximize your dollars while still focusing on nutrition.”

Here’s how you can do just that.

1. Meal prep for major savings.

Meal prepping isn’t just trendy – it can also save you a lot of money.

“By meal prepping, you can buy ingredients in bulk, which is often cheaper,” says Dr. Wu. “And as an added bonus, you’ll only have to cook and clean once.”

By portioning your meals out for the week, you’ll also cut down on food waste.

“If you have a plan for how you’re going to use each ingredient, you’re less likely to buy more than you need or throw food out,” Dr. Wu adds. “And if leftovers aren’t your thing, you can always freeze the extra portions. Don’t be afraid of the freezer – you’ll be surprised at how many things keep well in there.”

And by having a meal plan, you’re also less likely to be tempted to splurge on takeout.

Tip: Don’t overcommit. Start small, and prep just a few lunches or dinners for the week.

2. Shop seasonally – or head to the freezer aisle.

Fresh fruits and vegetables aren’t just delicious when they’re in season – they’re also more affordable.

“Strawberries in summer? Cheap and delicious. Asparagus in winter? Not so much,” says Dr. Wu.

And if your favorites aren’t in season? Don’t sleep on frozen produce.

“These are often just as (if not more) nutritious, because they’re flash-frozen at peak ripeness,” says Dr. Wu. “And how often have you found sad, rotting produce staring at you from the back of the fridge as you go out to buy more? Frozen produce lasts much longer, and won’t spoil before you get a chance to eat it.”

Tip: Visit your local farmer’s markets, which often have cheaper – and fresher – produce than what you’ll find in the store.

> Related: 6 Reasons to Eat More Strawberries

3. Make a shopping list – and stick to it.

In or out of the grocery store, impulse buys tend to be the enemy of a good budget. And one of the easiest ways to avoid them? Make a list before you head to the store.

“When you shop with a list, you’re less likely to buy things you don’t need,” says Dr. Wu. “And often, the things you don’t need are processed snacks that look extra tempting when you’re hungry in the grocery store. Never shop hungry.”

This won’t just help you keep costs down – it will help you keep your nutrition in check, too.

“My rule of thumb has always been to stick to the far left, far right, and the back of the grocery store. These typically have the fresh produce, meat, and dairy, while the middle aisles are made up of prepackaged, often processed food,” says Dr. Wu.

And make a realistic grocery budget, so you know exactly what you’re spending.

“When you’ve already earmarked money for groceries, you can make healthy choices without feeling guilty about the cost of individual items,” Dr. Wu adds.

Tip: Plan your meals around what’s on sale that week, and use digital coupons or loyalty programs to keep costs down.

4. Rethink your protein.

Meat is probably the most expensive item on your grocery list, but it doesn’t have to be.

“Check to see what meat is on sale for the week, and if possible, try to find a lean protein,” says Dr. Wu. “Ground turkey, seafood, lean pork or chicken breast are great options, while ground beef or chicken thighs tend to be higher in fat.”

And if your favorite protein isn’t on sale? Don’t be afraid to branch out.

“Budget-friendly protein sources like beans, lentils and tofu will not only cut down on costs, they’re also a fun way to change up your routine. Plus, they’re packed with nutrients like fiber, which will keep you feeling full for longer,” Dr. Wu notes.

Tip: When you do buy meat, consider buying larger cuts (like whole chicken) and freezing portions for later – especially if it’s on sale.

> Related: 7 Protein-Packed Foods to Add to Your Diet

5. Ditch the processed snacks.

Chips, cookies and candy might be convenient and delicious, but they aren’t cheap.

“Stay out of those middle aisles! An easy way to save money is to swap these popular snacks out for healthier, homemade snacks,” says Dr. Wu. “And it’ll certainly help you save on calories, too.”

Not sure how to do it?

Try making your own air-popped popcorn, yogurt parfaits or veggie chips at home.

Tip: Prep grab-and-go snacks at the start of the week, to give yourself the same convenience as chips. Pre-portioned trail mix or cut up fruit are great choices.

6. Learn to love leftovers – or your freezer.

With the price of takeout and even fast food on the rise, cooking at home is one of the best ways to save money.

“A home cooked meal is typically cheaper per portion than takeout, and often much healthier. Even seemingly healthy takeout tends to be loaded with salt, sugar and unhealthy fats, because of the cooking methods,” says Dr. Wu.

When you cook at home, you have control over what goes into your foods – and if you do it right, you’ll have plenty of leftovers.

“People will often argue that with the price of groceries, cooking at home is no cheaper than getting takeout. And in some cases, that can be true. But the key is to stretch your ingredients and make enough for leftovers,” Dr. Wu says.

Tip: Not a fan of eating the same food several days in a row? Try freezing your leftovers for a quick meal later on.

> Want more health news? Text StartHere to 85209 to sign up for text alerts

7. Don’t shy away from gardening.

If you have a little outdoor space, or even just a sunny windowsill, growing your own herbs and vegetables can help keep costs down.

“Some vegetables like cucumbers, squash and mint are easy to grow, even for beginners,” says Dr. Wu. “Others, like tomatoes and peppers don’t take too much work, and taste noticeably better than store-bought vegetables.”

Not interested in weeding a whole vegetable garden?

“Small herb gardens don’t require nearly as much effort, and can still save you quite a bit. Basil, thyme and rosemary are easy to grow indoors, but are expensive to buy from a store,” he adds.

Tip: Keep costs down by saving seeds from your vegetables or buying starter plants at local farmers’ markets, which can be more affordable than big-box garden centers.

Small changes, big savings.

Eating healthy on a budget might take a little extra effort, but it’s worth it.

“The key is to be flexible and creative with your grocery shopping,” says Dr. Wu. “You’ll have to be willing to try new things and follow the sales – but you might find new foods that you love.”

So give it a try, and see how simple swaps and smart choices can help you nourish your body without straining your wallet.