23 July 2021 (updated)

How to Eat Healthy on a Budget - Tips, Tricks, and Recipes

There are plenty of ways to keep costs down and be healthy on a budget. From making meal plans to growing your own garden, follow a few of our tips!

For many families, "budget" is a dreaded word. The idea of having to tighten the purse strings when it comes to finances and budgeting can seem pretty difficult. The same goes for the dreaded grocery list! Fortunately, there are ways that you can keep calories down and stay healthy on a budget. Whether you meal plan or buy items offering more bang for your buck, there are many ways to get healthy!

What to Buy to Eat Healthy on a Budget?

It can be hard to know where to begin at the grocery store when it comes to a budget-friendly diet. The following foods are a good place to start when it comes to cheap but healthy eating:

  • Alternative Grains– Traditional foods like white rice and pasta may be cheap, but they don't have much nutritional value other than empty carbohydrates. There are great alternatives to these foods, though! Whether you choose quinoa, millet, farro, barley, or buckwheat, you can make a healthy dinner with plenty of whole grains to keep you full. Luckily, these foods are easy on the wallet, too. So share your finds with others on your favorite family app!
  • Frozen Vegetables –Frozen veggies can be a lifesaver if you’re having a problem with produce going bad! You can make plenty of soups and stews with them and still maintain a healthy diet. Vegetables are also an important part of any healthy shopping list on a budget.
  • Beans, Beans, Beans - It can be hard to steer the avid meat eater away from their favorite source of protein, but beans such as black beans, garbanzo beans (chickpeas), and pinto beans are truly beneficial! Whether you choose canned beans or opt for dried beans, they're a protein-rich and inexpensive healthy eating option. There are also many recipes perfect for the whole family with this ingredient!

What Are Some Easy Ideas for a Healthy Diet on a Budget?

Many people think that eating healthy food costs a bundle. But there are actually plenty of ways to keep costs down and still be kind to your body. Share these tips with other budget-minded parents on FamilyApp!

  • Meal Plan in Advance– It’s important to plan meals so you can be prepared in advance and don’t have to splurge on something indulgent. However, planning beforehand also makes it easier to stick to a healthy diet on a budget meal plan. If you know what ingredients are in your food, you won’t have to wonder about how healthy it is!
  • Follow the List– It can be easy to get sidetracked by all the tempting snack foods at the grocery store. However, if you stick to your list, you can stay healthy and economical! You should certainly let yourself indulge here and there, but make a rule about how much and how often!
  • Buy in Bulk!-  Eating healthy on a budget grocery list can seem like a daunting task. However, bigger portions mean you can make food and freeze leftovers, and save money while you’re doing it! You can also take advantage of sales and coupons to get special deals on your favorite items.
  • Coupon Wisely- The key to couponing is spending only as much time and effort as your plan on getting out of it. Also, don't buy things you wouldn't buy or eat, just because they're on sale. Do your research, coupon wisely, and only buy foods that you know you and your family will eat.
  • Start a Garden– Growing produce might seem like a lot of effort, but more and more people are getting in on gardening! Whether you want to grow cucumbers, squash, tomatoes, watermelon, cantaloupe, beans, or herbs, seeds are inexpensive and can provide high yields. This can save you money and will force you to be creative with recipes so you can incorporate your fresh-grown ingredients.

Healthy Eating on a Budget: What Are Some Meals for Picky Eaters?

There are plenty of healthy, budget-friendly recipes that are more satisfying than plain salad and carrot sticks. Try the following for some easy weeknight nutrition or share them on a family app with others!

  • Pepper & Onion Frittata– A lot of people take eggs for granted, but they’re one of the most versatile foods in your kitchen. All you have to do is sauté veggies, add some eggs and cook it all in the oven for a satisfying, budget-friendly meal. You can even include all of your favorite fixings!

Colorful Pepper and Onion Frittata

Bright and delicious breakfast treat

5 from 2 votes


PREP TIME

5 mins

COOK TIME

20 mins

TOTAL TIME

25 mins





COURSE

Breakfast

CUISINE

American

SERVINGS

6 people

CALORIES

188.0 kcal

INGREDIENTS

  • 4

    large

    eggs

  • 8

    large

    egg whites

  • 1

    tsp

    salt

  • 1/2

    tsp

    pepper

  • 1

    cup

    shredded part-skim mozzarella cheese

  • 1/4

    cup

    fresh minced basil

  • 2

    tbsp

    canola oil

  • 1

    large

    onion (chopped)

  • 2

    cups

    sweet red peppers (chopped)

  • 1

    cup

    sweet yellow pepper (chopped)

  • 1

    cup

    sweet orange pepper (chopped)

  • 3

    garlic cloves (minced)

  • 2

    tbsp

    shredded parmesan cheese

INSTRUCTIONS

  • Colorful Pepper and Onion Frittata

    1. Preheat oven to 350°.

      Preheat oven to 350°.

    2. Whisk.

      Whisk together first four ingredients.

    3. Stir.

      Stir in mozzarella cheese and basil.

    4. Heat.

      In a 10-in. cast-iron or other ovenproof skillet, heat oil over medium heat. Add onion; cook and stir 2 minutes.

    5. Saute.

      Add peppers; cook and stir until tender, 3-4 minutes. Stir in garlic; cook 1 minute.

    6. Pour.

      Pour in egg mixture; remove from heat. Sprinkle with Parmesan cheese.

    7. Bake.

      Bake, uncovered, until eggs are completely set, 20-25 minutes. Let stand 5 minutes. Cut into wedges.

NUTRITION

Calories:

188.0 kcal

Carbohydrates:

11.0 g

Fat:

9.0 g

Fiber:

2.0 g

Protein:

16.0 g

Saturated Fat:

4.0 g

Serving Amount:

1

Serving Unit:

wedge

Sodium:

672.0 mg

Sugar:

6.0 g

Rotisserie Chicken– It’s tempting to pull out chicken breast when it’s time for a protein-rich meal. But a whole chicken can be one of the easiest ideas for eating healthy on a budget! Add a few vegetables on the side or some roasted potatoes for a delicious feast.

It might seem like eating healthy and staying on a budget is difficult, but there are ways to make it work! By buying bulk and planning your meals, you’ll have plenty of favorite foods to work with and create a varied diet. Do you have a favorite eating healthy on a budget app? Share it with other economical eaters in our comments! Whether you start a garden or clip for coupons, there’s no reason your food plan can’t be budget-friendly.



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