Eating HEALTHY when I don’t have much money.

hollieponine

Hey guys.
I’m sure this has been asked before, but I’m wondering.....
What are some things I can eat and drink that will work well with a budget that struggles?

Panini911

what do you consider "healthy"?
my best recommendation would be to buy things in season and on sale. stock up when frozen fruit and veg are on sale. Make batches of things (using ingredients on sale) and freeze for later eating.

STock up on proteins when they are on sale.

cmriverside

Dry beans in bulk, rice in bulk, big box of oatmeal, eggs, tuna, hamburger, chicken, cabbage, potatoes, carrots, look for sales on meat. Buy frozen vegetables and fruit, it's cheaper. Look for damaged or nearly expired areas in the store - lots of places have a section where prices are slashed on these things. Shop at ethnic stores for staples like tortillas and rice and beans and salsa etc. Buy only things that you have coupons for or that are on the store's circular.

I eat on about $150 a month for myself in Seattle and I eat well. It just takes planning, a list, and cooking yourself.

Panini911

many grocers have « eat tonight » options at 50% off. i will grab, cook and freeze

look at bulk/bin stores its often cheaper i eat steel cut oats for breakfast and get it at a bulk store ridiculously cheap. i buy frozen raspberries to add to it and stock up when on sale. healthy and cheap breakfast.

kimny72

Frozen veggies, eggs, oats, rice, dry or canned beans and lentils, in season fresh produce, potatoes, cabbage, carrots, canned tuna, shop the store circulars, store brand meats and dairy.

It's not really foods that are healthy, it's your diet. Eat at a healthy calorie level, get adequate amounts of protein, fat and fiber, get a decent variety of nutritious foods.

When my budget is tight, I'll get a reasonable amount of the above foods, and then fill it out with super cheap stuff like ramen, canned stuff, and deep discount frozen items regardless of "healthiness".

apullum

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also/p1

yirara

Depends on in which country you live. Cheap food is different everywhere.

pfillipp

If you’re looking for a larger resource the Budget Bytes website/blog is really useful. Not all of her recipes qualify as “healthy” per se but she is definitely health conscious. She also has guides for how to shop and stretch ingredients.

sammidelvecchio

When i'm on my game, this is what I eat every day and I am also on a budget.

Breakfast: 2 scoops of my favorite protein, also one of the least expensive i've found, and 2 scoops of a budget friendly fiber supplement. Some other things I've liked in the past would be a piece of fruit, apples are inexpensive where I live and cottage cheese.

Lunch - 2 tuna packets, mayo, crackers. This is super budget friendly.

Dinner - scrambled eggs with whatever I want in them. You could do veggies, meats, plain. And eggs are always easy on the budget.

On weekends I like to build dinner around whatever meat was on sale that week mixed with different things I have in my pantry/fridge.

missysippy930

Healthy is a relative term, and is open to interpretation. Buying in bulk, shopping sales, and preparing food from scratch makes it more doable. Preparing meals and freezing portions for future meals. Sam’s has whole roasted chicken for $5.00. I actually spend less now than I did before going on a diet for weight loss. Even fast food is more expensive than preparing the food yourself. It takes more time, but saves money.

grimendale

Comparison shop. Fresh produce prices and quality vary wildly from place to place, so it's often worth checking multiple stores to figure out where the best quality/price mix is. Look at store circulars/ads for anything that might be on sale that you can work into your meals. I've found that planning out my meals for the week and buying only what I need has helped to cut down on wasted food significantly, which definitely helps. Cooking at home can be a lot cheaper if you do it right, but it take some time and some research.

TheMrWobbly

There are no food types, regular shopping in different shops, what is on offer, special prices. I am trying to eat for £5 a day and would mange it if I didn't go out for meals with the family.

smoofinator

This is probably obvious, but opt for store brands instead of name brands. Store brands are the same thing. Literally. The store arranges to purchase a certain amount of product from the name brand companies and repackages the exact product, but cheaper because you're not paying for the brand equity.

ETA: "In most cases." Gotta cover my butt.

kshama2001

A note on eating "healthy" - don't buy into "superfood" hype. For example, sure, quinoa may have more protein than rice, but since our choices are not quinoa or rice and no other protein source, there's no need to spend way more money on quinoa.

Do buy foods like rice (and legumes) in bulk.

Here's more on superfoods:

https://www.aworkoutroutine.com/superfoods/

4. It’s Healthy

whoami67

The 99 Cent stores have a huge variety of fresh produce, sometimes even organic...I'd recommend it if you have one nearby. And look for more inexpensive grocery stores like Aldi or local ethnic markets. Shop in poorer parts of town...I live in one of the most expensive areas of the country, but I go to church in the hood. The grocery stores near church are way, way cheaper than near my house.

Read the grocery store flyers that come in the mail so you're aware of what is a value buy, and so you learn the pattern of sales so you know when to stock up on certain items. Plan and cook your meals instead of eating out. Read labels and learn to do some simple math...bulk food, generics and larger packages aren't always cheaper, but often they are. Use cheaper foods like beans and rice for the bulk of your meals, and use pricier items like meats as more of an addition or a garnish. Cook from scratch and don't buy pricey pre-made items or mixes.

What kind of budget are you dealing with? $75/month is pretty tough and requires some time and discipline to stick to, but $150-200 a month gives you many more options.

acpgee

There's a BBC Series called "Eat Well for Less". In the UK you can watch episodes on BBC iPlayer. Outside of the UK try looking for it on YouTube.

The main themes are:
1. Avoid paying for any processing you can do yourself such as ready grated cheese, pre-washed salad, frozen roast potatoes.
2. Try to find supermarket brands you like.
3. Cook from scratch.
4. Have the occasional vegetarian meal.

texasredreb

OP: I noticed that you haven't responded back. What were you hoping we'd say? I can eat for a week of a bag on dried beans and some ground beef. Do you cook? Most economical meals involve some preparation.

seltzermint555

I echo the sentiments of other posts, bulk, store brands, cooking and preparing things yourself even if it takes more time & effort...I also think it can be helpful to steer away from organic unless you have specific interest in eating organic foods, if only for the sake of saving money. Especially when it comes to produce. While organic is becoming more affordable, conventional is still usually quite a bit cheaper in most places (US).

One thing I've noticed a lot (on MFP and with friends I know in person) is a tendency to believe that certain foods have magical power in health & weight loss. Quest bars are a big one I hear time & time again. As in "I can't afford to lose weight, I can't buy a Quest bar every day". No need for that. I think it's good to view most prepackaged prepared foods as a luxury or treat, rather than an everyday item, if you are aiming to eat healthy on a tight budget. Stick with a lot of produce and bulk items.