Share Your Tips For Staying Healthy on a Budget
Betty
Posts: 8,887 MFP Staff
How do you save money and stay healthy? We want to hear from you!
Money doesn’t go as far as it used to—and that’s especially true at the grocery store. But just because prices in store aisles are high doesn’t mean you should stop putting healthy choices in your cart.
Stephanie Nelson, our registered dietitian at MyFitnessPal, wants to make sure that people, no matter their budget, can have a balanced, healthy diet. Some of her tips for keeping nutrition high and costs low include:
Read Stephanie’s full list here: 10 Budget-Friendly Ways to Eating Healthy
But what about YOUR tips and tricks? We’d love to hear about what you do!
We’re looking forward to reading your responses!
Please Note: By commenting or replying in this thread, you acknowledge and agree to the use of your name, comments, replies, and/or entries, whether in whole or in part, by MyFitnessPal, including for the purpose of generating and distributing marketing materials to help inspire others. When posting, please follow our community guidelines. Any off-topic comments and disparaging remarks are subject to deletion.
Money doesn’t go as far as it used to—and that’s especially true at the grocery store. But just because prices in store aisles are high doesn’t mean you should stop putting healthy choices in your cart.
Stephanie Nelson, our registered dietitian at MyFitnessPal, wants to make sure that people, no matter their budget, can have a balanced, healthy diet. Some of her tips for keeping nutrition high and costs low include:
- Purchasing in-season produce. It’s fresher and often costs less than out-of-season produce.
- Buying in bulk. Stock up on staples like grains and legumes, and see the savings add up.
Read Stephanie’s full list here: 10 Budget-Friendly Ways to Eating Healthy
But what about YOUR tips and tricks? We’d love to hear about what you do!
- How do you make your money go further at the grocery store?
- Are there specific resources or tools that help you keep costs low?
- What else do you want to learn about staying healthy on a budget?
We’re looking forward to reading your responses!
Please Note: By commenting or replying in this thread, you acknowledge and agree to the use of your name, comments, replies, and/or entries, whether in whole or in part, by MyFitnessPal, including for the purpose of generating and distributing marketing materials to help inspire others. When posting, please follow our community guidelines. Any off-topic comments and disparaging remarks are subject to deletion.
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some stores have great house brand products - some even have a house brand organic line, like ralph's/kroger's simple truth label, which has organic snacks like tortilla chips, as well as oat and almond milk.
i find some store brands, while less expensive than national/international brands, are often as good, both in taste and texture and in ingredients. some - like target - have less expensive specialty items like pasteurized (rather than ultra pasteurized) milk you can use to make cheese and lactose free milk at lower cost.
if you have favorite food items sold at amazon, there are sites like camelcamelcamel that track prices on amazon items you choose. just put your favorite foods in and set up email notifications, then order when the prices drop. and, of course, you can do that with non-food items, as well. recently they had an exercise bike drop for one day from its usual price of $150 to $99.14 -
Eggs. cheap, good source of protein, easy to prepare
Grow a garden for fresh produce. If you regularly purchase fresh herbs, even having a container herb garden could save a lot of money. Freeze excess garden produce
Cut back on drinks- juice, pop, alcohol.
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Canned tuna is a fairly cheap and lean protein. When stores restock meat, they will sometimes reduce the price of the previous week's meat. Buy multiples of the discounted meat and freeze what you won't immediately use.
Frozen veggies are cheaper than fresh and are typically flash frozen as opposed to using sodium.
For shelf-stable foods: most grocery stores have a clearance shelf hidden someone (typically near the bathrooms) for items that will go bad in the next few months (especially if they have a long shelf life, like beans).
The same spices in the international section are cheaper than the spices section.
Read the price per ounce rate, not the shelf price. The bigger box/bad isn't always cheaper than the smaller, per ounce.
Rice + frozen veggie + scrambled egg/protein of choice + low sodium soy sauce = a cheap but fulfilling stir fry knock off.
Berries tend to be the most expensive fresh fruit. Only buy when on sale.32 -
I make my money go further at the grocery store by buying the store brand foods. I used to buy Kodiak protein oatmeal, but I can’t be spending $6.00 on that any more. Until 2024, I have been buying and will be buying the $2.89-1.99 regular oatmeal (low protein) instead for the time being.7
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These days meat is so expensive! I bought two large racks of boneless pork ribs and made 3 different meals! The first was carnitas tacos (after slow cooking you fry the pork in its own juice and create caramelized bits in with the juicy parts.) I had some carnitas left over and it went into the fridge. (3 cups) The other half that I didn’t cook up in a pan was placed into the freezer. I used it for BBQ pork sandwiches for 8 people! Finally today, We used the leftover carnitas with shredded red cabbage and a teeny bit of bacon to create a delicious one pan meal! This was all fairly keto and fed a fam of 8 for the carnitas and sandwiches. The pork and cabbage fed four of us.
All in all $26 dollars for the meat. Not bad! A slow cooker was used on the ribs to cook them after a rub and seasoning.
Leslie in the Ozark´s14 -
For starters, I eat less which means I spend less on food! WOOHOO!
Cooking things from scratch can save you money and a bonus is not having any of the preservatives that already made foods have.
I also make a couple of homemade frozen meals that I can bake when I am too tired to cook or don't want to clean up the mess.
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I stopped cooking meat years ago and switched to legume-based meals and our groceries dropped down to a quarter of what they were. I buy dried beans and lentils in bulk for next to nothing.
Budget Bytes has amazing inexpensive recipes.
As has already been said, I make a lot of food from scratch. I have a bread maker and make bread every second day. I make hummus from dried chick peas, which is unfathomably cheap compared to store bought and tastes a million times better.
The per-serving cost of our meals is usually under $1-219 -
I have a shopping list and plan ahead. I check dates and take inventory of what I have in my refrigerator, freezer and cabinets. Before I buy things I think about how much I really need or plan to use.
I shop sales, Bogos and use coupons.
I compare pricing and price match when available.
I have store apps and watch how items I use go on sale
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I don’t buy convenience items ie - nothing individually packaged. I can make my own for a lot cheaper. I buy and freeze items when on sale. I got a ton of fresh strawberries a few weeks ago and froze them for later. I buy meat when it is on sale and freeze. I use vacuum sealer and it keeps it from getting freezer burned. I have a very large garden and will can/freeze what we don’t use now. I plan to make my own ketchup and marinara and can it this summer so I can control sugar content. My kids eat ketchup like you wouldn’t believe. This will also keep costs down.8
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I do a lot of cooking with vegetable broth. To lower costs, instead of throwing vegetable scraps on the compost heap, I save the scraps in the freezer. When I have enough, I boil the vegetable scraps to make homemade vegetable broth. I freeze the strained broth into ice cube trays; where each cube holds 1/3 cup. After boiling, the scrap remnants go on the heap. Saves me quite a bit of money, it's healthier and has less sodium.14
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So i went to costco and got knorr flavored chicken bullion cubes which is about 60 cubes for $5.. I also bought a weeks worth of shirataki noodles for the week totaling $13.23
one bullion cube is 30 calories.. and i only use 1/4 of it. so that's only about 8 cals. the noodles are 0 calories and only 5g of Carbs. Add in water.. and heat it up for 4 minutes in the microwave (that's all i get at work) my entire lunch is only 8 cals. that costco pack will last me 240 days.
at costco.. i got a 12 pack of fairlife protein shake.. which constitutes for 30 grams of protein in one shot. it's 150 calories. $18... that pack lasts me 12 days. That's my breakfast.
For Dinner... because my weakness is dinner, i try to keep my mornings light. I will have a meal. 3 oz of chicken or fish. a half cup of rice or pasta.. and mixed vegetables. i use a lot of spice in my food.
so rice and pasta i buy in bulk and stock up.. it lasts me an entire year.
I look for sales on vegetables.. instead of grocery stores.. i like going to indian stores.. because the veggies there are far cheaper. stock up for the week. I never spend more than $10 on vegetables.
chicken and/or fish is expensive.. but i barely spend much on food.. so i make up for it there.
i started at 239 lbs i'm 218 lbs that's a 20 lb loss... and i feel full. Bulk buy and portion everything.. that's how you know how long your food will last.
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I take advantage of the loyalty shoppers card sale items my grocery store offers. Not only does the store offer an assorted handful of good deals on a weekly basis but they also have lower prices on many items when you use the card. To make certain I don’t buy simply because it’s on ‘sale’, I only get it if it’s a needed item.5
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If you have a food processor, an easy veggie burger recipe is 1 part black bean, 1 part Portobello mushroom cap, 1 part rolled oats, an egg, and half a part of salsa or canned chile. Add spices from the international aisle (in U.S. stores). When I used half a cup for each ingredient, it yielded 5 veggies burger patties.
Bought the mushrooms on sale, so my ingredients for 5 patties estimated cost as follows, keeping in mind I live in a high cost of living area: mushroom cap -$1, 1/3 can of black beans- between $0.25 and $0.50. 4 oz of rolled oats - $0.50, canned green chilies - $2.50, egg- $0.35, spices- I already own a bunch of different spices from pre- inflation, so we'll say $0.15. 1+.5+.5+2.5+.35+.15 = $5.00, or $1 per patty.
Buns and hamburger toppings will probably cost another $10 depending on how much you want and what brands. If you get fruit on sale (I've bought a whole watermelon for $4 recently) and frozen broccoli, that would be another $6 or 7$. So, we will say under $25 to feed a family of 5 burgers dressed up, with two sides.
I'm not going to say it's the cheapest, but it's definitely a budget friendly way to make a big meal full of veggies.7 -
Buying in bulk where I can. Staple items that I know I am going to eat day after day. Low carb wraps, no sugar added applesauce, oatmeal, etc. Even things like bread I find are cheaper at a wholesale club. Two packs for the price of what I would pay for one in the regular store. Produce can also be a good deal if you have enough people in your household to get through it before it goes bad.3
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My husband and I agreed to a tofu based meal once a week since meat is so expensive right now. In comparison, I can get a pack of tofu at Walmart or Aldi for under $1.50.
I have been experimenting with different tofu recipes, but I've found that pressing the tofu, cubing it, and then air frying it gives it a crunchy texture. I then take the cubes and toss them in with stir fried veggies and serve over rice.14 -
We are saving money on fresh veggies by planting a garden. We also do not buy food until one day before we need food and we limit going out to restaurants. I stop when people raise prices so high at coffee drive throughs since I can make these drinks myself for pennies.2
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Things that have worked for our family:
Shop at the local co-op. Local and in season is usually much cheaper. Also our co-op you get money back each year based on what you spent, so it is like getting a couple weeks free groceries just for doing my normal shopping.
Cook at home over going out and buying convenience foods. Bonus is you get to control exactly what goes into your food and leftovers make a great quick lunch option the next day.
Eat less meat. I started cutting the meat in half for a lot of recipes and increasing the veggies.
Don't be afraid to try store brands.
Beans/lentils are your friend. Healthy and very cost effective.
Also one thing that has worked for us is to not try and cook a lot of different dishes each week. We either rotate a few dishes that week and change it up the next or we plan different dishes that use a lot of the same main ingredients that week so we don't have to buy a huge variety each week.
Get to know the meat/seafood department staff and know when they mark down their products. Our co-op has a discounted section and I try to go when it is freshly stocked with newly marked down options. So, for example, the same chicken I would have bought yesterday I can get today at 25% to 50% off. Freeze what you can't eat in the next couple of days and thaw it as you need it.
Be flexible with your meal plans. If something is on sale that fits in your goals then be willing to switch up your plan for that week to save yourself some money.
Eat simple. It really doesn't take a multitude of options to eat healthy. Switch up simple meals as often as you need but always keep them simple so you don't have to invest in a ton of ingredients.
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When you go out, always have emergency snacks and water on you to avoid having to buy something more expensive and unhealthy.
Check to see if your supermarket has an app for digital coupons.
Buy fresh produce when it's in season, and supplement with frozen produce and dried fruit in the winter. Produce in the winter is not only more expensive but also goes bad a lot faster in my experience, so it's not even worth it most of the time.
Buy regular (plain) yogurt instead of Greek yogurt because it's about half the price and just as healthy. Also buy whole-milk yogurt instead of nonfat or low-fat because it has more calories for the same price, and the fats will help you to feel full for longer.
Potatoes are considered to be a budget friendly food but they're really not worth it. A 5-pound bag of potatoes is anywhere between $1 and $3 and only contains around 1800 calories. Then there's always a few in the bag that are rotten. And on top of that, potatoes are high on the glycemic index. Just don't buy them and get a box of whole-wheat pasta instead (1440-1600 calories for $0.75-$1).
Organic, wild-caught, grass-fed, cage-free, etc. are mostly marketing tactics and usually don't make the food any healthier, more sustainable, or ethical.
All the hype about canned foods being bad is just hype. You can substitute canned fish for fresh or frozen fish, and canned beans are also good.
Staple foods that are cheap, fast and easy to prepare, and nutritious: dried lentils, canned beans, peanut butter, whole-wheat pasta, old-fashioned oats, canned fish (especially sardines), blocks of cheddar cheese, kale, bananas.
Healthy food is an investment in your future. If you can, cut spending from other areas so you have more to spend on food.
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I'm lucky that I live within walking distance of a grocery store that has many daily and weekly deals. I get exercise by walking there and carrying my groceries home, and by going more frequently I can get the deals on items while they last. I do stock up on sale items and keep my freezer full. I've started using a closet in my basement office room as a pantry since my kitchen space is actually fairly small.
I do try to scan the local store ads weekly on Wednesdays and make a list for all the stores, while comparing prices. Then I keep the list handy throughout the week and try to make stops at stores near other places I need to go in an attempt to avoid additional car trips.2 -
As I am doing a small portions method instead of a volume diet, I just eat way less. I use my food sealer to put up side dishes in the small portions I can eat, and that saves us a lot of money and we don't waste food. I also meal plan, so that I buy exactly what I know we're going to use, and so that I don't walk in the kitchen when I'm hungry and just eat what comes to hand. There's a plan, I follow the plan, and that's sixty pounds off without exercise.7
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The easiest way to save money is to only buy what you need! Make a meal plan and shop with that plan in mind. You can also save time if you plan meals that will reuse some of the items you've prepared earlier in the week. Make a chicken stir fry on Monday and then use some of the chicken and leftover rice for a chicken and rice soup or casserole on Tuesday.
Buy frozen veggies instead of fresh. Not only do they last longer, frozen veggies actually have more nutrients than fresh ones that have spent time in transit, in the store and then in your fridge. I keep bags of peas/carrots, stir fry blends, corn, onions, etc. in my fridge at all times so I can throw handfuls into soups or casseroles.
Invest in a vacuum sealer. This tool has literally transformed the way I shop and cook. I chop up and freeze fresh vegetables that I'd otherwise need to throw away: celery, onions, berries, etc. I can buy meats in bulk when they're on sale and freeze in meal-sized packages and they literally last in my freezer for a year plus. I also make my own marinara sauce and freeze it which is much more healthy, tasty, and less expensive than the sauce in jars.
Stock items in your pantry or freezer to make your "go to" quick meals. It will remove the temptation for a fast food stop on the way home after a busy day if you know you have the ingredients on hand to make a quick batch of chili, pasta with homemade sauce, or a stir fry.7 -
Never plan your meals for the week before checking what's on sale. Buy the groceries that are on sale and then plan your meals based on that.
Or better yet, look at grocery shopping differently. Instead of shopping for each meal, shop to re-stock your supplies. For example, if chicken is on sale, stock up on it. If flour is on sale, buy three bags. Certain things go on sale pretty regularly so you start to know how much you'll need to buy to last you till the next time it goes on sale.
My local Walmart has a place in the produce section where big bags of nearly expired veggies and salads sell for $2. I made a huge pot of broccoli soup yesterday in my slow cooker using my homemade chicken broth, onion, some milk, and $2 worth of broccoli. That will be my lunches for the week with a little protein on the side. I buy nearly all my fresh veggies in that discounted section.
Bake your own muffins and freeze them individually so you just have to grab one on your way out the door. Things like protein powders, protein bars, and sports drinks are gimmicks to separate you from your hard earned cash. Unless you're an elite athlete, or doing a physical job outdoors all day, you probably don't need them. The average person (like me) who works out for an hour a day does not NEED high priced protein bars, protein powders, or sports drinks. Add some Greek yoghurt to your muffin recipe for some extra protein. Make your smoothies using tofu or Greek yoghurt instead of adding protein powder.
Even though there's just my husband and me, I make family sized amounts of things like lasagna or chili. I freeze the extra in meal size portions for those days when neither of us feel like cooking and might be tempted to order pizza or whatever.
Understand that the goal of food companies is to get you to buy their products. In order to do that, they tell you that you absolutely need what they're selling and that it will make your life amazingly better. You have to see through that and decide for yourself what works best for you.4 -
What a coincidence - my last blog entry was about saving money on sports nutrition. I'm going to link it because it's an MFP blog, so not a link to an outside site.
https://www.myfitnesspal.com/blog/Sand_TIger/view?id=sports-nutrition-on-a-dime-1008816
Meal prepping helps me set my portions and also plan better so I don't waste food.
When there is a massive sale on produce I find new ways to use it - such as pizza topped squash or blended up watermelon in my muffins. Or I freeze it for later when that food is more expensive.
Same with meat. There was a huge sale on whole brisket so I bought one and made my own beef bacon and corned beef - to be eaten in portion so as not to go over my calories. I roasted a bunch of split chicken breast that was a dollar a pound then made broth from the bones, which I then cooked beans in.
Having certain tools such as a decent blender/food processor, or a small crock pot, has helped me use more kinds of food than I otherwise would. It's a lot cheaper to cook dried beans than to buy canned, and my crock pot makes that really easy.2 -
Eat less meat. Plant based protein sources tend to be more budget friendly than meat.
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I'm loving my garden right now. I've been picking lettuce(I have 4 kinds planted) every day for salads instead of buying the lettuce mixes. Got our first cucumber yesterday which is so much better than store bought. Green beans are almost ripe. Getting cherry tomatoes. My sister and I exchange veggies with each other. We got tons of strawberries this year and have a lot put away in the freezer.
This time of year I always wish we'd planted more varieties of vegetables.
I don't buy a lot of meat but when I do, it's usually the reduced ground beef. It's $2 a pound cheaper. It either gets cooked right away or portioned into the freezer. I used to buy chicken breasts all the time but that's when it was 1.99#, not so much now that it's 3.99#. Eggs are still a good deal for protein but wow, they've gone up too.
I do go for store brands, depending on what. Paper products yes. Canned soups yes. Or I stock up when things are on sale.
We still end up spending way too much. DH and I eat very differently and he doesn't think about cost very much. 2 -
I shop at Aldi's alot. Cannot beat the prices on alot of things especially produce! I buy whole chickens and roast it for a Sunday dinner. Monday I boil whats left carcass with what meat is left and make chicken soup with vegetables. You can get a few meals with 1 whole chicken.
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Meal planning all the way. I will normally write out a meal plan for 2 weeks and buy everything except for my produce at once. I worry about my produce going bad before I get to it so I normally buy it for one week at a time.2
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we are retired and need smaller meals. I buy a rotisserie chicken and make it for 3 meals. Cesar salad and cubed chicken, chicken salad, chicken soup. The same with roast beef. roast beef dinner, homemade soup, and beef commercials. Egg meals. we flash freeze vegetables from our garden or farmers' market.
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1. I prep all my veggies for cooking and eating when I get them home from the store. Very little food waste that way, and saves duplicate buying.
2. I base my meals around what’s on hand rather than what sounds good.
3. I’m creative in my cooking and combine foods that often sound like they shouldn’t go together, but do.
4. I don’t buy really great coffee. Or rather, it’s rare when I get a cup out or grind my own beans. Not an every day thing.
5. I seldom eat meat.1
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