I started writing this post about a month ago and then stopped.  I felt like a fraud.  How can I write about eating healthy on a budget when I end up over budget all the time?  However, after a bit of reflection on this topic, it finally hit me.  I know I CAN shop on a budget but I choose not to.  There are certain brands I prefer, sometimes I shop for convenience, and I am not the best at practicing what I preach when it comes to shopping.  Right now, this is what works for me and I am ok with that.

This topic still has an important message though. 

Too often I see the excuse of ‘eating healthy is too expensive’ getting thrown around.  I can see why at first glance it may look like that.

Every commercial I have seen on the TV lately from fast-food chains promote their deals left and right. 3 tacos for $1, a cheeseburger for a $1 – add on soda and french fries for another $2-$ 3.  Want a salad?  Sorry, that will cost you $6.  What a frustrating dilemma when you are trying your best but money is tight.  I get it.  But what if you could eat healthy food, no drive-through- and do it within your budget?

I am here to tell you that YOU ABSOLUTELY CAN.

And you should.

Tim McGraw has a line in his song, ‘Where the Green Grass Grows’  about a 99 cent heart attack.  Are those cheap drive-thru meals costing us our health later in life?  In my opinion yes.  I am not a doctor and have never claimed to be but at what point will the cost of food matter more?  I’ll leave that thought there and get back to healthy food on a budget.

Before I jump to the list, know that I have been in your shoes.  About 5 years ago, I did not know just how much I was capable of. I didn’t really understand food.  I would stand in front of the fridge with no idea what to cook. The idea of making things from scratch was scary. I was (still am) a busy Mom.  I figured from scratch cooking would take up way too much time, would be too hard, too expensive.  I was wrong. I was very wrong.

Tips to Help You Shop Healthy on a Budget:

1.  Shop sales when you see them.  

I typically shop at Trader Joes because that is where I find the best prices on food but if you have a store that you shop at and you get their weekly sale ads- I highly suggest you start with what is on sale.  Stock up when you see something you know is at a good price.  

These items are good to stock up on as they are easy to make meals from and cost less:
oats
beans
lentils
rice
canned tomatoes
frozen fruit
frozen vegetables
nut butters

2.  Look at what is in your pantry first as you make your menu for the week.  

No need to buy extra rice when you have a huge bag hidden in your pantry already.  Base your meals off of what you have.

3.   Rethink your shopping habits.

In other words:  stop buying the packaged stuff.  Looking for a can of black beans?  It will cost you around $1 for a can of beans, which will provide you with one meal for a family of four.  Instead, buy a bag of beans or grab 2 cups from the dried beans in the bulk area.  This will cost you less than $3 and provides you with triple the servings! Another tip on prepackaged food is to prepare your own fruits and veggies.  Sure, pre-cut stuff is SO convenient but it will typically double in compared to buying and prepping your own.

4.  Stop eating meat.

I cannot have a healthy on a budget post and not mention this one.  Meat is very costly and you can make amazing meals without meat.  If you were to say to me, “Leah, that is not possible for my family.  What else can I do?” Eat less… way less!  Make meat be your side dish.  If using ground beef in tacos or spaghetti, cut the pound of meat in half and make 2-3 meals out of it.  Prepare your own chicken.  Buy a whole chicken and separate it into sections yourself to also save money.

5.  Cook real food.

Like I mentioned above, the thought of cooking real food 5 years ago was not something I did.  I thought I was cooking real food but I was combining food like things that were packaged conveniently for me.  We ate a lot of hamburger helper, boxed pasta dishes, and cream of whatever added into whatever kind of meat we had that night.

Start with cooking simple recipes like three-bean veggie chili, loaded sweet potato fries, and vegan pad thai first and work your way up. 

6.  Grow your own food.  

Wherever you can grow it.  Patios, garden, community garden. Wherever. A few tomato plants in a pot, or some sprouting seeds on your kitchen counter. You don’t need much to grow simple food. Dirt, seeds, water sunlight. It takes time but it all starts with planting a tiny seed.  Just one seed.

7.  Only buy organic from the dirty dozen list.

As for produce, the dirty dozen list contains the list of the 12 dirtiest/chemically loaded produce items that when possible, you should buy organic.  You can also shop the ‘Clean 15’ which includes a list of the 15 items you do not need to buy organic which saves you money!

8.  Don’t skimp the freezer section.  

The frozen food aisle can have amazing deals on frozen fruit and veggies that are perfect for adding into smoothies, omelets, or turned into a stir-fry.

The following is a list of the cheapest items to buy that are still healthy along with ways to enjoy them

• Beans.  These are a terrific source of protein and are very filling. They can be added into salads, burritos, bowls, or tacos.  Remember how I mentioned one bag of beans could make 2-3 meals.  This is the best suggestion I have for you. Sunday night, soak your beans. Monday cook them all day while you are at work.  Have a burrito bowl that night.  Save a cup of beans for taco Tuesday night.  Do you have any leftovers (I bet you do!)?  Save them for salads or sprinkle onto a Buddha Bowl for Friday night’s dinner.  Having them already cooked and ready to serve is a huge time saver!
• Rice.  You can buy rice in the bulk section of most stores for less than $2 and a little goes a long way.  Rice can be added to casseroles, soups, wraps, and burrito bowls.
• Bananas.  Almost always the cheapest fruit no matter what season. Add them to smoothies, eat alone, or turn it into a sandwich with a little bit of nut butter.
• Potatoes.  These things are so versatile and can help stretch a meal in casseroles, tacos, or even salads.
• Green onions. They are only about 50 cents a bunch most of the year and you can also regrow them a second time with no garden at all! All you do is cut the onions down to just above the white roots and place the roots in water in a semi-sunny spot. No dirt is necessary! In a couple of days, you will have regrown green onions!

Once you start planning out your meals, making a list, and prepping your own food you can get there.  

What are your best tips for eating healthfully on a tight budget?  Leave a comment below so I can be sure to include your tips to my list!

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