By using this site, you agree to the Privacy Policy and Terms of Use.
Accept
Health Works CollectiveHealth Works CollectiveHealth Works Collective
  • Health
    • Mental Health
    Health
    Healthcare organizations are operating on slimmer profit margins than ever. One report in August showed that they are even lower than the beginning of the…
    Show More
    Top News
    improving patient experience
    6 Ways to Improve Patient Satisfaction Within Hospitals
    December 1, 2021
    degree for healthcare job
    What Are The Health Benefits Of Having A Degree?
    March 9, 2022
    custom software development is changing healthcare
    Digital Customer Journey Mapping and its Importance for Healthcare
    July 21, 2022
    Latest News
    Beyond Nutrition: Everyday Foods That Support Whole-Body Health
    June 15, 2025
    The Wide-Ranging Benefits of Magnesium Supplements
    June 11, 2025
    The Best Home Remedies for Migraines
    June 5, 2025
    The Hidden Impact Of Stress On Your Body’s Alignment And Balance
    May 22, 2025
  • Policy and Law
    • Global Healthcare
    • Medical Ethics
    Policy and Law
    Get the latest updates about Insurance policies and Laws in the Healthcare industry for different geographical locations.
    Show More
    Top News
    Can Exercise Improve Your Mood And Mental Focus?
    January 26, 2021
    apple-desk-office-technology.jpg
    Empowered Patients Demand Better Engagement from Clinical Trials
    September 13, 2017
    Top Three Essentials for General Health Care during Pregnancy
    February 16, 2021
    Latest News
    Top HIPAA-Compliant Messaging Apps for Healthcare Teams
    June 25, 2025
    When Healthcare Ends, the Legal Process Begins: What Families Should Know About Probate and Medical Estates
    June 20, 2025
    Preventing Contamination In Healthcare Facilities Starts With Hygiene
    June 15, 2025
    Strengthening Healthcare Systems Through Clinical and Administrative Career Development
    June 13, 2025
  • Medical Innovations
  • News
  • Wellness
  • Tech
Search
© 2023 HealthWorks Collective. All Rights Reserved.
Reading: Healthy Meals on a Budget: How to Eat Healthy When You Have No Money
Share
Notification Show More
Font ResizerAa
Health Works CollectiveHealth Works Collective
Font ResizerAa
Search
Follow US
  • About
  • Contact
  • Privacy
© 2023 HealthWorks Collective. All Rights Reserved.
Health Works Collective > Wellness > Home Health > Healthy Meals on a Budget: How to Eat Healthy When You Have No Money
Home HealthWellness

Healthy Meals on a Budget: How to Eat Healthy When You Have No Money

Kristel Staci
Last updated: October 31, 2018 8:08 pm
Kristel Staci
Share
7 Min Read
SHARE

 

Contents
1. Stop Eating Out2. Use a Calendar for Healthy Meals on a Budget3. Shop Fresh Produce4. Protein on a Budget5. Substitute In Whole Grains6. Drink More Water7. Use Grocery Pickup8. Order in BulkNow Get Going!

Did you know that the average couple will spend almost $8,000 a year on groceries? That’s about 13% of the median income in the United States.

And making healthy food choices is getting more and more expensive every year.

If you’re trying to eat healthy without spending a fortune, then read on for our 8 perfect tips on how to eat healthy meals on a budget.

More Read

Improved Digestion
5 Common Causes of Digestive Issues
How to make sure your favorite health food is as healthy as it sounds [Infographic]
7 Keys to Preserving Your Health With A Long Work-Week
New Ways to Lose Weight
Studies: Texting Between Providers and Patients Can Improve Health Care

1. Stop Eating Out

It might seem like an obvious tip, but it’s one of the hardest for people to live by!

An organic turkey burger, low carb bun, veggies, and sweet potato fries at a restaurant will cost five times the amount of the same healthy, balanced meal that’s cooked at home.

Not only is this a huge money saver, but you can also have more control over the kinds of ingredients are used in your meals.

For a fraction of the cost, you can make substitutions to accommodate allergies, diets, organics, etc.

2. Use a Calendar for Healthy Meals on a Budget

Meal calendars are a huge lifesaver for people whose vice is eating out.

On Saturday morning map out the breakfasts, lunches, and dinners you’ll have for the following week. Make a grocery list of the things you’ll need and shop over the weekend.

Pro Tip: Plan your meals with similar ingredients for the week so you don’t end up wasting anything. In addition to planning out and writing your meals, many people have found great success when starting food and diet blogs to document their own journey and food plans.

For example, ground beef, bacon, lettuce, onion, and tomatoes are all ingredients that could be used to make taco salads, burgers, BLTs, lettuce wraps, and meatballs.

That’s five meals! Since you can’t buy half a tomato, that ensures that you use the entire product and nothing goes to waste!

3. Shop Fresh Produce

While pre-cut, bagged, canned, and frozen fruits and veggies are more convenient, fresh produce is less expensive. Plus none of the nutrients have been compromised by preservation processes.

You’ll need to do some of the cutting and prep work yourself, but in the end, it’s a healthier and more cost-effective way to incorporate fruits and veggies into your diet.

Fruit contains natural sugars which burn longer than the processed sugar found in most snacks. Plus fruits and veggies are a high fiber snack alternative that won’t pack on the pounds.

4. Protein on a Budget

While tri-tip steak is a delicious source of protein, it’s costly, and loaded with extra fat and seasonings.

Consider these cost-effective sources of protein and how you could incorporate them into your meals.

  • Dairy: milk, cottage cheese, greek yoghurt
  • Meat: eggs, chicken, turkey, fish
  • Beans and Nuts: lentils, black beans, walnuts, almonds, peanut butter
  • Other: Whole grain bread, tofu

Using these alternatives to red meats is healthier and much less expensive way to get all the protein you need!

5. Substitute In Whole Grains

Whole grains refers to grains that haven’t had portions of the grain removed or refined out. And eating whole grains lowers your risk for heart disease.

Because whole grains include all the parts of the grain, they are shown to be a better source of fiber, potassium, vitamin B, folate, magnesium, selenium, and iron.

It won’t cost any extra to substitute white bread for whole grain. Replace white rice for brown, white flour for whole grain flour, and more.

For an even less expensive way to buy whole grains, shop in bulk at stores like WinCo or Whole Foods.

6. Drink More Water

And we’re not talking bottled water! If you don’t have a fridge that dispenses cold purified water, then invest in a water filter pitcher that you can fill from the tap and store in the fridge.

When you substitute water for soda you’ll not only save big, but you’ll also skip out on the high sugar content.

7. Use Grocery Pickup

If your local grocery store offers a “shop online and pick it up later” option, use it!

You can take your meal calendar for the week and plan out the groceries you’ll need to eat healthily. Once you’ve shopped online, you can select a time for pickup.

Once you arrive for pickup, an associate will bring your groceries to your car and load them for you. You don’t even have to get out!

Besides the obvious convenience of this type of grocery shopping, when you use grocery pickup, you won’t buy things you don’t need.

Those fancy, seasonal cookies that you definitely don’t need, won’t be on display right in front of your face! You completely eliminate the impulse shopping that happens in the grocery store.

8. Order in Bulk

Ordering in bulk will not only save you cash, but it encourages more homemade meals which are significantly healthier than pre-made or fast food options.

Some of the things you should consider buying in bulk are:

  • canned fruits, vegetables, and beans
  • brown rice
  • whole grain flour
  • dry beans
  • salt and sugar
  • dried spices

Buying in bulk will cost you more initially, but save you in the long run.

If you need a little extra cash to help you when money is tight, consider using a bad credit score loan. When you use bad credit loans monthly payments don’t have to be sky high.

Now Get Going!

You don’t have to break the bank in order to eat healthily. It might seem daunting to implement all these tips immediately, so if you need to, start with just a few.

Begin utilizing these tips today so you can enjoy healthy meals on a budget!

Share This Article
Facebook Copy Link Print
Share

Stay Connected

1.5kFollowersLike
4.5kFollowersFollow
2.8kFollowersPin
136kSubscribersSubscribe

Latest News

women dental care
What Is a Smile Makeover and How Much Does It Cost?
Dental health
June 30, 2025
HIPAA-Compliant Messaging Apps
Top HIPAA-Compliant Messaging Apps for Healthcare Teams
Global Healthcare Policy & Law Technology
June 25, 2025
recovering from injury
Rebuilding After Injury: Path to Physical and Emotional Recovery
News
June 22, 2025
scientist using microscope
When Healthcare Ends, the Legal Process Begins: What Families Should Know About Probate and Medical Estates
Global Healthcare
June 18, 2025

You Might also Like

SpecialtiesWellness

10 Common Issues Aging Adults Face

February 23, 2018
charity and health
Home HealthWellness

Holiday Charity Ideas: Giving Can Have a Positive Impact on Your Health

December 25, 2013

Be Inspired: 3 Ways to Originate the Content Your Patients Want

February 22, 2016
type-2 diabetes
SpecialtiesWellness

Eating More Red Meat Associated with an Increased Risk of Type-2 Diabetes

July 25, 2013
Subscribe
Subscribe to our newsletter to get our newest articles instantly!
Follow US
© 2008-2025 HealthWorks Collective. All Rights Reserved.
  • About
  • Contact
  • Privacy
Welcome Back!

Sign in to your account

Username or Email Address
Password

Lost your password?