Before we ask how to eat healthy on a budget, we need to first ask what is considered healthy eating. 

It can look different to everyone. It can be easy to overspend on groceries with mindless grabbing of food that looks good and just only buying name brand. 

What is healthy eating?

Healthy eating consists of eating a variety of whole, nutritious foods and drinks. This means eating the right number of servings of fruit and vegetables, complex carbs, healthy fats, and lean proteins. The right amount of dairy is also good for you (as long as you don’t have a dairy issue… if you know what I mean).

Amount needed daily:

→ Fruit: 220 – 240 grams (~1-2 cups)

→ Vegetables: 240 – 360 grams (~2-3 cups)

→ Carbs: 225 – 325 grams (~2-3 cups)

→ Fats: 55 – 78 grams (~⅓ – ¼ cups)

→ Protein: 50 – 150 grams (~¼ – ⅔ cups)

→ Dairy: 360 grams (3 cups)

Now, here is how to eat healthy on a budget.

Create a budget

First, you must figure out how much your budget will be on groceries. 

Typically, you should only be spending 10-15% of your take home pay on groceries. 

For example, if you make 5,000 dollars a month, you should only be spending between $500 and $750. This should also include take out and restaurant dining. 

Everyone’s monthly income is different. Calculate 10-15% of your monthly income. If you need to adjust and add or subtract from that number, that is completely fine. You need to pick a number that you’re good with and that works with your income. 

Determine when and how frequently you are going to go to the grocery store 

I know life gets crazy and it’s hard to pick specific times to go grocery shopping. However, this one is important. 

The best way to ruin a food budget is to go to the store like every other day to pick up “one” item. You most likely will end up buying a boat load of food you don’t need and you’re going to spend twice the amount. 

If you need to go weekly, go weekly (and that’s it!!). If you are going to do this, split your monthly food grocery income into 4 and only spend that much each week. 

It’s important to also pick a specific day during the week to go. If your Saturday mornings are free, go then. You want to go a day after work, do that. Routine is so beneficial for budgets. That way you know how long you need to make the food last. 

Plan your meals, recipes, and snacks for the week

Eating healthy does not have to be difficult. Sticking to whole, nutritious foods instead of processed foods is healthy eating. 

Plan your meals and recipes for the whole week. Pick recipes that use whole, nutritious foods and make your meals balanced. 

You should be having a protein, carb, and vegetable in every meal. Fruit can fall into the carb category (Fruit is a carb!) and dairy can fall into the protein category (most dairy is high in protein).

Healthy protein choices:

→ Eggs

→ Fish

→ Chicken

→ Tofu

→ Lentils

Healthy carb choices:

→ Fresh fruit

→ Whole grains (pasta, bread, rice)

→ Beans

→ Sweet potatoes

→ Oatmeal

Healthy vegetable choices:

→ Green beans

→ Carrots

→ Cauliflower

→ Broccoli

→ Tomatoes

→ Peppers

Create meals that have these nutritious foods in them. 

Having a plan helps to keep you on track. If you know what you’re making, you won’t have to settle for ordering pizza or Chinese (although once in a while, that is good!).

Create a grocery list and stick to it

The most important part about making a list is actually sticking to the list.

DO NOT STRAY FROM THE LIST. 

I know the all caps is dramatic but it’s important. 

*Another tip is to order groceries online. This allows you to pick everything you want and not impulse buy (because you won’t be walking down aisles being tempted to buy more).

Since you have planned out your meals, recipes, and snacks, you can make a list of all the ingredients and foods that you need to execute all of them. 

If your budget allows, buy extra of your favorite healthy snacks. You never know when you’re gonna be in a more snacky mood. 

Get Creative!

When it comes down to the last couple days before you can go grocery shopping, you must get creative with the food you have left. 

Trust me, you definitely have more food than you think. 

That half of a tomato you have left can turn into a tomato sandwich if you have two pieces of bread left or salsa (because we know you have some spices in your cabinet you can add). 

Or make a garbage meal where you take a bunch of different food/leftovers that you have (that might not go together) and eat them. 

Trust me, it doesn’t sound that good, but it can be! You don’t have to put each thing in your mouth at once; one thing at a time. 

Cut out juices, sodas, iced teas, etc. 

These items are unnecessary and drive the food bill right up. Water is all you need. 

Yes, juices can be healthy (basically only if they are 100% juice), however they are not needed in your diet as well as not on your food bill. It’s basically just extra calories. Iced tea is not needed either. If you love tea, buy a big box of tea bags. They will last you a long time. 

Soda? You better not be drinking soda if you’re trying to eat healthy. The chemicals and the calories. Absolutely not. & diet and zero sugar are still not good for you (I don’t care what anyone says!).

Stick to drinking water. Even further, ditch buying water bottles. They are overpriced and the plastic is a waste. Buy a cute reusable water bottle to fill up at home. If your water is not safe to drink, consider getting a water filter.

This is an easy way to cut costs, making how to eat healthy on a budget significantly easier. 

Consider buying non-perishables in bulk

Costco, BJ’s, and Sam’s Club are great stores for buying things in bulk and saving money. Snacks and non-perishables are perfect for buying in bulk. 

This could be:

→ Cereal

→ Popcorn packets

→ Whole grain crackers

→ Soups

→ Spices and seasonings

→ Baking items (flour, sugar, baking powder, baking soda, etc.)

→ Anything that can go in the freezer (meat, frozen veggies and fruit, etc.)

Consider going to one of these stores once a month to buy some food items in bulk. 

Name brand doesn’t always mean healthier.

Store brands are just as good as name brands. The only differences between the two are price and packaging. Not the ingredients. 

If you are going organic, you will most likely have to go with the name brand and pay a little extra. It all depends on what is important to you. If eating organic is important to you then you need to factor that into your budget.

You also need to note that some things are better name brand. For example, cheese is usually better when its name brand. Turkey Hill ice cream is superior, and I refuse to buy anything but that. 

Shop the sales. When your favorite name brand food items are on sale, get them. 

Everything is preference and goes by how much your budget is.  

Extreme couponing anyone?

Just kidding on this one but using coupons can help stay on budget. If you get the local newspaper and advertisers, there are usually coupons to be able to use at your grocery store. It also highlights the food and items that will be on sale for the week. 

I know that getting the newspaper is a little dated, but there are also websites where you can get coupons from. Be Frugal is a good website to get online coupons.

Consider taking the extra half hour and go through newspaper and online coupons. 

What are 5 benefits of healthy eating?

5 benefits of healthy eating are:

→ Boosts our immunity

→ Strengthens our bones

→ Lowers our risk of heart disease

→ Supports muscle growth

→ Keeps our skin healthy (love it!)

& many more.

Junk food may taste good in the moment but after nine times out of ten you feel crappy and bloated. Making the healthier choice, even if it’s not always the yummiest, will feel so much better after, and it will give you more energy. 

Conclusion

Now there are no excuses for not eating healthy since we now know how to eat healthy on a budget. 

Eating healthy does not have to be 24/7. Stick to the 80/20 rule. This is when 80% of the time you eat healthy and 20% of the time you eat not as healthy. 

Life is all about balance. No one can be perfect all the time. Eat your salad and then have that damn cookie you’ve been thinking about. It is not going to make or break your life. 

Email [email protected] and let us know if these tips have helped you eat healthy on a budget.