Eating Healthy on a Budget

Eating Healthy on a Budget

With rising food costs, it can seem impossible to make healthy, nutritious meals without breaking the bank or spending all your free time in the kitchen. But it is possible to make healthy, quick, and affordable meals. Here are a few tips to help you maximize your food budget and minimize time in the kitchen.

Plan your meals and snacks ahead of time!

Creating a weekly menu before shopping can help you save both money and time. Look up recipes for the week and make a grocery list before shopping. With a list, you are less likely to buy extra or unnecessary items. To make meal planning even easier, you can use websites, such as, or apps like Mealime, to help you get started.

*Bonus tip: go grocery shopping in the morning, after you have eaten breakfast. Shopping on a full stomach and in the morning will prevent unwanted items from landing in your shopping cart!

woman typing on tablet in grocery store

Shop seasonally

Fresh fruits and vegetables are generally less expensive and tastier when in season. The Texas Department of Agriculture has a list of seasonally available produce. Frozen fruits and vegetables can also make an affordable addition to meals and are just as nutritious as fresh varieties. If purchasing canned vegetables, look for “no salt added” options. If purchasing canned fruit, look for “in 100% juice or water”.

Think more plant-based meals!

Replace the expensive animal protein foods, such as beef, chicken, and pork, for affordable plant-based protein options, such as beans, lentils, and tofu. Not only do these have protein, but they also have fiber, which will help you feel fuller for longer! Start by including 1-2 meatless meals per week.

man chopping vegetables in Kitchen

Cook in Batches

Consider doubling up on recipes to spend less overall time in the kitchen. Portion out leftovers in individual, microwave-safe containers. If you are going to eat them in the next two days, they can be kept in the refrigerator. Anything else should be kept in the freezer until ready to eat.

Get Started

Planning out meals and snacks can go a long way in helping you keep food costs low, while maintaining healthy eating habits. There is some work done upfront, but once you have a list of recipes, planning will become easier and faster than ever!

If you need a kickstart to healthy meal planning or more advice about how to make nutritious meals on a budget, consider scheduling an appointment with me, Lone Star Circle of Care registered dietitian Karissa Lucio. I can work with you to achieve your goals. Just call 1-877-800-5722 to get started!

Blog post written by Karissa Lucio, Lone Star Circle of Care Registered Dietitian


Academy of Nutrition and Dietetics

USDA My Plate

Texas Department of Agriculture. Texas Produce: Always in Season