11 Ways to Eat Well at Home on a Budget

4. Take advantage of your freezer.

Your freezer can save you hundreds of dollars annually if you use it correctly. For example, buy staples like meat, produce and certain dairy products in bulk (milk freezes well for up to six months, but allow some room in the container for expansion) and freeze what you won’t use right away. Consult the cold food storage chart at foodsafety.gov for freezer storage recommendations for specific foods.

Dodd says you can freeze nearly anything — bread, butter, soups, even cooked grains — to cut waste and stretch your budget. Her favorite trick is chopping herbs, mixing them with olive oil and freezing them in ice cube trays. “Toss a cube into pasta or soup while you’re cooking for heart-healthy fats and instant flavor,” she says.

5. Help yourself by helping others.

If you enjoy hands-on work, consider joining a Saturday “gleaning crew” with the nonprofit Society of St. Andrew. Across the country, volunteers harvest surplus crops left behind by commercial farm operations, keeping a portion for themselves and donating the rest to local food banks. Since 1979 , the organization has saved more than 1 billion pounds of fresh produce that would have otherwise gone to waste.

That’s good for everyone — and for your wallet. 

“You stock your fridge with free, farm-fresh food while fighting hunger in your community,” says Dodd, who sees similar opportunities at local garden centers. “Volunteering gets you outside, active, and often lets you take home fresh produce at no cost. Many urban farms and community gardens operate on a ‘work-share’ model, so you’re compensated for your time in food.” 

Moreover, research shows that participants in gleaning programs report higher food security and stronger community connections.

6. Pick up a $5 rotisserie chicken.

Costco still sells its three-pound, ready-to-eat bird for $4.99 — the same price it’s been since 2009. Corporate execs admit it’s a “loss leader,” but it’s a win for the rest of us. At roughly $1.66 per cooked pound, the warehouse club’s rotisserie chicken undercuts raw chicken prices. And you can freeze it, so nothing goes to waste. Just make sure to let the chicken cool first and then wrap it well to prevent freezer burn and moisture loss.

However, food writer Lynne Bowman raises a warning for Costco shoppers: “You might save a couple bucks on that bird, but be careful or you could also walk out with a tent, some camping gear, sheets, wine, socks and a cheesecake, none of which you needed.” That’s sage advice for shoppers at other warehouse stores, too.

7. Let affordable, healthy meals come to you.

For adults over 65 who are managing chronic conditions like diabetes or heart disease, Mom’s Meals delivers 1.5 million medically tailored meals weekly nationwide. Their chef-prepared dishes are approved by dietitians and shipped in insulated coolers. Dishes are $9.49 or less per meal for self-pay clients, but many older adults qualify for full coverage through Medicare Advantage or Medicaid.

There’s also Meals on Wheels, a 50-year-old institution that delivers nutritious meals along with regular wellness checks for homebound older adults. Those face-to-face interactions can reduce feelings of loneliness and isolation, according to a 2023 report from the program.

“Check eligibility,” Dodd says, noting that many people who qualify for Meals on Wheels “don’t realize it.” (Age requirements and other eligibility criteria may vary by area and provider.)

Sam Island

8. Make soup your secret weapon.

Bowman says soup offers a powerful combination of savings and health benefits, especially for older adults. Research shows that regular soup consumption is linked to better diet quality, improved hydration and more effective weight management. It can also reduce the risk of age-related loss of muscle and strength: A 2024 clinical trial found that older people who ate high-protein vegetarian soups daily showed gains in mobility and strength.

Furthermore, by making use of inexpensive ingredients like beans, grains and seasonal vegetables, soup helps you rein in your grocery budget, Bowman says.

9. Time your grocery shopping.

Many grocery and big-box stores discount perishables like clockwork, literally. Insiders know that Walmart usually marks down bakery items at 10 a.m. and meat around 1 p.m. and typically offers peak discounts of 30 percent or more between 5 and 7 p.m., when foot traffic slows.

“It might not be worth the gas money to make a trip just for these items, but if you show up during these windows, you’ll find some deals,” Bowman says. Chains like Kroger, Giant and Safeway often follow similar patterns, but these can vary by location. Ask a manager at your local store if it has a markdown schedule.

10. Try potluck parties.

Hosting or joining a regular potluck is a smart way to save money and stay connected. Cooking for one or two often means higher grocery costs and more waste.

Bringing a dish to share with a group spreads out the expense and effort. Potlucks also help reduce “food fatigue,” the boredom that comes from eating the same meals over and over. And research from the University of Oxford shows that people who eat with others often are more likely to feel happier and more satisfied with life. So, a simple potluck can offer good food, lower your costs and boost your well-being. 

“Each member can bring a single dish for four to six people, which will come out to less per serving than cooking for just one or two,” says Self, “and then everyone can split up the leftovers.”

11. Snag grocery store discounts for older shoppers.

A tried-and-true way older consumers can save at the supermarket is to use stores that offer discounts for older shoppers. The deals, which tend to range from 5 to 10 percent off your grocery bill or select items, are typically offered one day per week. More than a dozen chains across the country have them, among them Harris Teeter, Tops Markets and Weis Markets.