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25 Great Ways to Eat Healthy Without Breaking the Bank
These strategies can stretch your food dollar without sacrificing good nutrition
With a little planning, you can carry more healthy food home from the store — and leave less of your money behind.
Sam Island
Eating healthy on the cheap? It’s not an oxymoron. “It just takes a little more mindfulness, awareness and planning,” says Chicago-based registered dietitian Amna Haq. “Often when we think about eating, it’s unplanned: ‘I’ve gone 10 hours without eating, and now I’m ravenous, so I’m going to use a meal delivery service or go to a fast-food joint a few minutes away.’ ”
But it only takes a bit of strategizing to cut costs while also minding your nutrition. Here are 25 ways to do both.
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AT-HOME PREP
1. Plan your meals ahead of time
Plan weekly (or at least several days ahead), and buy foods you can use in more than one meal. “Create a plan, take inventory of what you already have, and make sure you’re not shopping hungry so you don’t overspend on things not on your grocery list,” advises Jordan Langhough, a registered dietitian based in Charlotte, North Carolina. “I write down everything I need for my recipes, then I stand in front of my fridge and pantry and cross things off that I already have.”
The other advantage to thinking ahead, says Gabrielle Judd, an advanced practice dietitian at Johns Hopkins Bayview Medical Center: You can plan your meals “based on what is on sale” — particularly important when buying animal proteins, fruits and veggies.A good way to calculate how much you should spend on groceries is to use the monthly Food Plans from the U.S. Department of Agriculture’s (USDA) Food and Nutrition Service. These estimate the cost of “food at home” for a single person across different age groups. As of November 2025, individual shoppers ages 51 to 71-plus should expect to spend between $259.50 to $432 a month on groceries.
2. Build out your pantry
Fill it with affordable, nutrient-dense, shelf-stable items. “I recommend things that have a lot of bang for your buck, like grains, canned foods like beans and lentils, canned fruits and vegetables, and proteins like canned fish,” says Amy Speer, a registered dietitian at UCHealth Yampa Valley Medical Center in Colorado. This gives you fill-ins for meals and helps you avoid throwing away food. “The biggest waste of money when it comes to our grocery bill is food waste, the stuff we buy and don’t use,” says Langhough.
According to the USDA, food waste constitutes roughly 30 to 40 percent of our food supply. “Reducing food waste can save households an average of $370 per person” per year, adds Dani Dominguez, an Arizona-based registered dietitian.
3. Look for discount grocery stores
These businesses sell everything from lower-priced canned goods and beverages to pastas and cereals. Look for salvage grocery stores near you on buysalvagefood.com, or search online for local places that sell produce that is undersized or deemed too ugly to put on the shelves in regular supermarkets, says Dominguez.
“That includes either produce that didn’t get accepted by grocery stores or day-old produce, and savings can range from 20 to 40 percent off regular produce prices.” (Bonus points for helping the environment.)
4. Use stores’ loyalty apps and weekly coupons
Besides the physical flyers you find in supermarkets, look for savings on apps sponsored by the stores where you shop. “Wherever you are in the U.S., check your local grocery store chain and see if they have an app,” says dietitian Caroline Susie, a spokesperson for the Academy of Nutrition and Dietetics. “You’d be surprised. It’s a wealth of savings.” Dominguez notes that you can usually sign up for free. “Once you become a loyalty member, you get access to digital coupons on anything from produce to proteins to pantry staples.” Another plus, she says: “If you look on the app before heading to the grocery, you can see what sales are going on that week” and plan meals accordingly.
5. Try online shopping
Ordering groceries online isn’t just convenient. It’s also a great way to avoid impulse buys, which can really wreck your food budget.
Sam Island
Shopping for your groceries online is a time saver — and can be a money saver, too. Two big advantages: You won’t be tempted by impulse items you see in the store, and you can get a running tally of your grocery bill before you check out and adjust accordingly. “Often when we’re grocery shopping, it’s like, ‘Oh, that looks good, I’ll just put that in my cart,’ ” Dominguez says. “Then by the time you’re up at the register, you realize you overspent by $30.”
Online shopping also allows you to comparison-shop more easily, says Natalie Crtalic-Lowther, a registered dietitian at the Center for Human Nutrition at the Cleveland Clinic. “Compare prices at your local grocery stores online, find out who has the best deals and consider making two stops,” she says.
Check out rebate apps like Fetch Rewards (get points for shopping brands like Tropicana and Sargento), Ibotta (earn cash back at big grocery chains like Walmart or Giant Eagle) or Checkout 51 (score cash back on groceries and gas). Or check out the apps Too Good to Go, Olio and Flashfood, which help you prevent food waste and find good deals on surplus food. “I’ve earned over $300 over the years just by using these apps, and they send me credit, direct deposit into my account or just send me gift cards, which I put back into the grocery store,” says Dominguez.
GROCERY STORE STRATEGIES
7. Compare unit prices and look for generic or store brands
“In the store, make sure to check the unit price, because typically the store brand is going to be the best way to go,” says Judd. “For the most part, store brands are the same quality as brand-name products, but cheaper because of the lack of marketing costs.”
In bigger grocery chains, there can be five or six options for one product, she says, so it pays to look at the unit cost printed on price stickers, because sometimes a brand name is actually on sale and cheaper.
8. Shop seasonally
“This can be beneficial to your health in more ways than one,” says Samantha Adas, a registered dietitian at the Office of Nutrition Research at the National Institutes of Health. “But it can also be cheaper to buy what’s in season, because vegetables and fruits are not being flown across the country. It can also be a fun way to try new-to-you foods, like different squash varieties in the fall and winter.”
Adas suggests planning meals around seasonal produce by asking sellers at farmers markets how to prepare things: “Don’t shy away from a new veggie — open your palate a little.”
9. Buy in bulk if possible
Bulk purchasing can save a lot of money, especially for items that have a long shelf life.
Sam Island
If you have room and if the items are nonperishable, healthy and shelf-stable, bulk can be the way to go. “This can be so cost-effective,” says Haq, who runs theinclusivedietitian.com. She cited as a recent example a 52-serving package of oatmeal from a big-box store that cost $13.69, or 26 cents per serving. She compared that with a local grocery store that offered an eight-serving package for $4.09, or 51 cents per serving — almost double the big-box price.
“When you buy in bulk,” she says, “you can really save a lot in the long run, especially if you are having a consistent menu that requires ingredients you might use more frequently.”
WALKING THE AISLES
10. Substitute occasional vegetable proteins
“One meatless meal per week can save money and provide health benefits,” says Crtalic-Lowther. We’re talking things like beans, lentils and tofu. A combo of beans and rice, for example, is considered a complete protein, full of fiber and naturally lower in saturated fat, and it can be made in bulk, says Langhough.
“Eating legumes regularly is linked to improved heart and metabolic health because of their role in lowering blood pressure, reducing LDL [bad]cholesterol, improving blood sugar regulation and reducing the risk of obesity and related diseases,” says Jordan Hill, a sports dietitian and owner of Hill Health Nutrition in Denver.
11. Opt for frozen (or canned) veggies
“I’m a big proponent of always having frozen fruit or vegetables in the freezer,” says Adas. “They’re usually cheaper and can be even more nutrient-rich than fresh fruit and vegetables because they’re frozen when they’re harvested, so they keep their nutrients better than veggies or fruit that’s on a truck for a while.”
Canned veggies and fruits can also be healthy. “There’s a health halo around fresh fruits and vegetables, but knowing that only 1 in 10 Americans is consuming the recommended amount of fresh fruits and vegetables, I don’t care if you eat them frozen, canned or fresh,” says Susie.
12. Go nuts for nuts
It can be either a handful of nuts (30 grams or one ounce a day, or about 20 almonds, 15 cashews or 15 pecans) or about two tablespoons of nut butter. A study from Imperial College London found that people who ate at least 20 grams of nuts per day had a lower risk of heart disease and cancer. “Peanut, almond and sunflower butters are great to have in the pantry for a quick snack, or incorporated into sauces for main dishes,” says Dominguez.
“They are a cost-effective protein, a really healthy fat source, shelf-stable, versatile and really filling.” But check the labels: You want all nuts, with no added sugars. And eat nut butters in moderation: Two tablespoons of peanut butter have about 7 grams of protein and around 3 grams of fiber, but they also pack about 200 calories.
13. Beware of the snack aisle
“Snacks are just that: snacks, not meals,” says registered dietitian nutritionist Nancy Farrell Allen. “But you can find healthier snacks in the snack aisle if you know what you’re looking for.”
The best ones include fiber and protein to keep you full, like edamame beans, lightly salted pea crisps and protein pretzels made from chickpeas. Langhough says snacks ideally should pair two micronutrients, so if one is a carb or fiber source (like an apple), the other should be a protein or fat (like hummus or a nut butter). Remember, too, that “if you’re eating better at main meals and hydrating well, you’re not going to feel as snack-y,” says Judd. A 2023 study from Ohio State University found that Americans eat, on average, 400 to 500 calories in snacks a day. Another 2023 study, from King’s College London, found that a quarter of people undid the benefits of healthy eating by consuming unhealthy snacks.
14. Buy frozen or canned proteins
Frozen fish, turkey or chicken breasts are often cheaper than fresh in the store. “They can cost 30 to 50 percent less than fresh,” says Dominguez. “They are frozen at peak freshness. And in terms of reducing waste, you’re only pulling out what you need for a recipe rather than thawing the whole thing and throwing away what is spoiled. So it’s cost-effective.”
As for canned proteins, good options include tuna, salmon, sardines and chicken. Canned proteins can be easier for older adults to work with because they’re “already pretty much cooked,” Judd says. But check the sodium content, and if you’re watching calories, try to buy canned fish that is packed in water, not oil.
15. Go for spuds and eggs
Embrace potatoes and eggs. They're healthy, inexpensive staples.
Sam Island
Potatoes (and sweet potatoes) are cheap, nutritious items that can be a great staple — and they’re packed with nutrients. “Not only are they one of the cheaper produce items per pound, but they provide vitamin C, potassium, fiber, vitamin B6 and protein,” says Dominguez. Susie’s recommendation for a fun, healthy meal? A baked potato bar that includes a lean protein like turkey chili, veggie toppings, salsa, Greek yogurt and cheese.
And eggs? “They are a good source of protein and choline for brain health, and are relatively inexpensive,” says Farrell Allen. A 2022 study from China found that those who ate a moderate amount of eggs had higher levels of a “good” blood protein that helps protect against heart disease.
16. Buy healthy pasta and brown rice
Rice, particularly brown rice, is inexpensive and good for you, says Farrell Allen. A half-cup serving of cooked brown rice contains about 2.5 grams of protein and 1.6 grams of fiber. And brown rice has been associated with a lower risk of type 2 diabetes.
Farrell Allen says to explore other options as well. “I use the ancient, inexpensive grain farro, which has approximately 4 grams of protein and 4 grams of fiber,” she says. “And amaranth is becoming popular, too, with 5 grams of protein and 3 grams of fiber.” As for pasta, she suggests trying red lentil pasta (a half cup, cooked, provides 14 grams of protein and 5 grams of fiber) or chickpea pasta (14 grams of protein and 8 grams of fiber per half cup, cooked). Just be sure to cook it al dente to avoid a mushy meal.
17. Avoid sugary cereals
They’re often pricey calorie bombs, especially popular brands. Instead, buy plain oatmeal or whole-grain dry cereal; it’s healthy and inexpensive, especially if you choose generic brands. To give it flavor, add your own fruit (berries or bananas), yogurt or nuts.
“If you think about a carton of rolled oats, a jar of honey, a jar of peanut butter and a banana, that is going to give you a lot more meals than six prepackaged, flavored bags of oatmeal,” says Langhough. “You’re also paying for the calories and the added sugars that come along with those calories.”
FOOD PREP AT HOME
18. Do batch cooking
“Stretch meals by cooking in bulk, then freezing or portioning out,” Hill says. “This helps reduce waste, save money and cut down on time spent cooking.” She suggests big pots of stew, soup or chili; grain and bean dishes; and egg casseroles.
“Batch-cook two favorite recipes over the weekend,” advises Farrell Allen. “Save one-third of the recipe to consume in the next week. Divide the remaining two-thirds of the recipe into two different freezer containers for use later in the month. This helps you build a readily available freezer supply of homemade recipes.”
19. Make your own simple salad dressings
“Salad dressings can cost anywhere from $4 to $8 per bottle,” says Dominguez. “If you already have olive oil, vinegar and herbs on hand to make dressings at home, they can be as little as a few cents per serving.” Making dressings with olive oil is by itself good for you: A 2022 study from the American College of Cardiology found that consuming more than half a tablespoon of olive oil a day was linked to a 34 percent lower risk of death from cardiovascular, cancer, neurodegenerative and respiratory diseases. Keep in mind that homemade dressings have a significantly shorter shelf life than store-bought dressings, so be sure to consume them quickly.
20. Use your freezer
Freezing food is economical, and a diverse stockpile of frozen fare can add variety to mealtime.
Sam Island
“Our freezer is our biggest friend in helping to prevent food waste, which definitely helps stretch our budget a little bit further,” says Judd, who says you should freeze fresh fruits and veggies if you aren’t going to use them right away. To avoid the monotony of the same meal on multiple consecutive days, Langhough is a fan of silicone freezing trays that come in a variety of compartment sizes (two tablespoons to two cups). “You can dump in leftover soups, stews, chilis, really anything. You freeze it, and when you’re ready to eat it again, you pop out one serving.”
21. Let AI help you use up leftovers
Speer likes “clean-out-the-fridge meals,” where you make an omelet or soup out of whatever you have on hand that’s close to going bad. If you do end up with leftovers, where can you find inspiration? These days, you can input a list of ingredients into your favorite artificial intelligence tool (like ChatGPT, Google Gemini or Claude) and ask it to come up with some quick, healthy recipes.
22. Don’t waste any parts of your veggies
Take broccoli, for example. “We may buy a broccoli stalk, which is usually cheaper than the crown, then throw away the stalk and just use the crown,” says Judd. “But we can dice up that stalk, steam it or add it into recipes like a stir fry. We can also use the ‘spare parts’ of vegetables, like onion skins or carrot tops, and make vegetable stock with them instead of having to purchase it.”
Have leftover bones from a rotisserie chicken, turkey or ham? Add them to veggies and herbs (grow your own on the windowsill or kitchen counter) to make a stock, simmering for four to six hours and storing in the refrigerator for about a week. You can freeze it, too; for the best quality, use within 3 to 6 months.
23. Drink more water
Two simple reasons: It’s cheap and it’s good for you. According to a 2024 study from the University of California, San Francisco, drinking water helps prevent kidney stones and can alleviate recurrent headaches.
“There are so many reasons to hydrate with water, from helping your muscles maintain tone and structure, to radiant, glowing, healthy skin, to weight loss,” says Farrell Allen. Besides, says Judd, the positive environmental impact from drinking tap water is immense: “Using a reusable water bottle, even getting something like a filter, is a lot more cost-effective than buying bottled water.”
24. Limit alcohol
It’s expensive and, as we age, not good for us. A large study released in October 2025, which looked at people who were 56 to 72 years old, found that drinking any alcohol, even light amounts, increased the risk of dementia. And a study from April 2025, published by the American Academy of Neurology, found that heavy drinkers (those who had eight or more alcoholic drinks per week) had an increased risk of brain lesions associated with memory and thinking problems.
Further, scientists from the M.D. Anderson Cancer Center at the University of Texas reported in November 2025 that most Americans underestimated how alcohol increases cancer risk.
25. Brew your own coffee at home
A 2025 observational study from Tufts University suggests that having one to three cups of caffeinated coffee a day is associated with better overall mortality, especially from cardiovascular causes — but research shows that those benefits dissipate when sugar and saturated fats like cream are added. “A lot of coffee shops use added sugars,” says Langhough. “So if you can brew your coffee at home, you’re putting more money back in your pocket, but also you can be in control of any added flavors.”
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