August 28, 2023

Budget Friendly Nutrition: 12 Strategies for Healthy Eating

By Raul Malpe
Budget Friendly Nutrition: 12 Strategies for Healthy Eating

Maintaining a healthy diet can seem like a luxury that many assume would break the bank. Grocery stores are filled with pricey organic labels, and healthy dining options often carry a premium price tag. 

However, eating well does not necessarily have to come with an exorbitant cost. With some thoughtful planning, some clever shopping, and a little imagination in the kitchen, you can nourish yourself and your family with wholesome meals without straining your finances.

In this article, we’ll guide you through 12 practical and effective tips to help you enjoy a vibrant, nutritious diet on a budget. 

1. Opt For Store Brands vs Name Brands

It's a common misconception that the more you pay, the higher the quality. However, this is often not the case when comparing store brands to name brands.

Understanding the difference: Store brands, often referred to as "private label" products, are made specifically for a particular store and might not have the broad advertising campaigns that national brands possess. Yet, they are often produced in the same factories, using similar or identical ingredients. The primary difference is the label and the marketing behind it.

The cost savings: Let's break down the math. Name brands are typically more expensive because of advertising costs, sponsorships, and sometimes fancier packaging. If you switch to store brands, you might save 25% to 30% on your grocery bill over time without compromising on quality.

Quality control: Retailers are keenly aware that their store brands represent their reputation. As such, they invest in rigorous quality control checks to ensure consistency and trustworthiness. Some even argue that due to the higher stakes, store brands might undergo even more stringent testing than national brands.

2. Plan Your Meals and Grocery Lists

The importance of planning: Investing time in meal planning is like a roadmap for your eating habits. It promotes varied and balanced meals, ensuring you get all the necessary nutrients over a week. Plus, with a plan you minimize waste because you’ll only purchase items you’re sure to use, which are both eco-friendly and budget-friendly.

Crafting a strategic grocery list: After planning your meals, create a grocery list, categorizing items as per food groups or even as per store aisles. This not only speeds up your shopping trip but reduces the chances of missing out on any item. Being clear about essentials versus luxury or treat items also ensures you don't spend more than necessary.

Sticking to the list: A list works best when adhered to. Stores are designed to entice consumers into impulse purchases, often seen with promotions at aisle ends or checkouts. Staying focused on your list helps to sidestep these marketing traps, ensuring you buy only what’s necessary.

Let's give you an example of how this would work in practice

Example Healthy Meal:

Quinoa and Vegetable Stir-Fry with Grilled Chicken


  • Quinoa
  • Mixed vegetables (bell peppers, broccoli, carrots, snap peas)
  • Boneless chicken breast
  • Soy sauce (or tamari for gluten-free)
  • Ginger
  • Garlic
  • Olive oil
  • Optional toppings: sesame seeds, green onions

Example Grocery List based on the meal:

  1. Quinoa - 1 cup
  2. Mixed vegetables:
  3. Bell peppers - 2 (red and yellow)
  4. Broccoli - 1 small head
  5. Carrots - 2
  6. Snap peas - 200g
  7. Boneless chicken breast - 2 pieces
  8. Soy sauce or tamari - 1 bottle (check if you have some at home first!)
  9. Fresh ginger - a small piece
  10. Garlic - 1 bulb (again, check your pantry first)
  11. Olive oil (ensure you have enough for cooking)
  12. Optional:
  13. Sesame seeds - 1 small packet
  14. Green onions - 1 bunch

3. Avoid Impulse Buying by Not Shopping While Hungry

When we are hungry, our bodies are primarily concerned with getting nutrients as quickly as possible. This primal need can significantly influence our cognitive processes and decision-making abilities.

Ghrelin's Role: Ghrelin, often called the "hunger hormone," is produced in the stomach and signals to the brain that it's time to eat. Studies show that elevated ghrelin levels not only make us feel hungry but can also impair our ability to make rational decisions. 

A hungry brain focuses on immediate rewards rather than long-term benefits. So, when you're in a supermarket and your ghrelin levels are high, you're more likely to be drawn to ready-to-eat, calorie-dense foods rather than ingredients for a balanced meal you'd cook later.

Impact on the Prefrontal Cortex: The prefrontal cortex is the part of our brain responsible for executive functions like decision-making, impulse control, and weighing the consequences of actions. 

When we're hungry, the ability of the prefrontal cortex to control impulses is diminished. This weakened impulse control can lead us to make spontaneous purchases without considering if they're necessary or fit within our budget.

Evolutionary Perspective: From an evolutionary standpoint, our ancestors needed to prioritize calorie-dense foods for survival. When food was scarce, opting for high-energy foods was essential. 

Even though we no longer face the same survival challenges in the modern world, our brains are still wired to seek out calorie-rich foods, especially when we're hungry.

In short, shopping on an empty stomach means you're battling both your body's immediate desires and thousands of years of evolutionary wiring. These forces combined can lead to impulsive choices, not only regarding what types of food you purchase but also in buying more than necessary.

4. Incorporate Meatless Meals

Choosing meatless meals introduces you to a diverse range of nutrients. Plant-based diets have been associated with lower risks of certain diseases, improved heart health, and even better weight management. 

Foods like lentils, chickpeas, quinoa, and tofu are powerhouses of nutrition, offering proteins, fibers, vitamins, and minerals.

Cost Comparison: On a per-serving basis, plant-based proteins often cost less than animal-based proteins. For instance, a pound of beans, especially when bought in bulk, can be significantly cheaper than a pound of beef or chicken. Over time, even incorporating just one meatless day a week can yield noticeable savings.

Simple meatless recipes and ideas: Consider trying a spicy chickpea curry, lentil soup, vegetable tacos with avocado and salsa, or a tofu stir-fry. Not only are these meals pocket-friendly, but they also offer a delightful culinary experience, broadening your taste horizons.

5. Re-purpose Leftovers: Stir Fry Edition

Stir-frying is a cooking technique that originated in ancient China. It involves quickly cooking ingredients in a hot pan, usually a wok, with a small amount of oil.

Leftovers from previous meals, whether it's grilled vegetables, roast meat, or boiled grains, can be rejuvenated in a stir-fry. 

By adding some fresh herbs, a splash of sauce, and perhaps some fresh veggies, you can create an entirely new meal. 

This not only reduces food waste but also offers a culinary experience in mixing and matching flavors.

6. Buy in Bulk

One of the keys to economical shopping is understanding unit pricing — the cost per gram, kilogram, liter, or another unit of an item. 

Keep an eye out for places like Costco and Sam's Club, which specialize in bulk sales, and can offer savings. 

While there, use unit pricing to compare products effectively. Additionally, seasonal produce can also be a steal. 

For instance, berries in the summer or pumpkins in the fall are often more affordable due to their abundance.

7. Opt for Farmer’s Markets and Local Produce

When you purchase from a farmer’s market you are supporting local economies and small-scale farmers, plus you're getting fresher produce, often picked just hours or a day before sale. Fresh produce not only tastes better but typically retains more nutrients.

Another benefit of farmer’s markets is that when they near their closing time, many vendors offer discounts to avoid taking back unsold produce. It's a win-win: they sell more, and you get a deal. 

Moreover, when you become a regular at a farmer’s market, you can build relationships with vendors, leading to potential discounts or deals in the future.

Popular Farmers Markets in Chicago:

8. Grow Your Own

Living in the urban jungle doesn’t have to mean being disconnected from nature. Even in cramped apartments or houses without yards, there's potential to foster a thriving green space. 

Consider a balcony or terrace garden, flourishing with aromatic herbs or vibrantly colored flowers. Windowsills can be perfect for smaller plants like succulents or even cherry tomato vines. 

Additionally, tools like the AeroGarden can revolutionize your approach. It's a hydroponic indoor garden system that allows you to grow herbs, greens, and even small fruits and veggies year-round, regardless of external weather conditions. 

If you crave a larger gardening experience, community garden plots are often available in urban settings, granting you a small patch of land to till and tend.

Cost-effectiveness: After the initial investment in seeds or young plants, the cost of growing food can be lower than buying it, especially if you're growing organic. 

Plus, you get an endless supply throughout the growing season. Think of a tomato plant: after a certain point, it gives fruit daily, offering significant savings over time.

9. Make Use Of Coupons Wisely

Coupons can be found in various places: newspapers, grocery store flyers, online portals, dedicated couponing apps, and even at checkouts or in-store aisles. 

They offer direct discounts, buy-one-get-one-free deals, or savings on bulk purchases. 

But the key is knowing how to use them effectively without getting lured into buying items you don't need. 

In Chicago, newspapers like the Chicago Tribune, Chicago Sun-Times, and Daily Herald regularly feature coupon inserts, especially in their Sunday editions. 

Maximizing savings without compromising health: It's tempting to use every coupon you have, but be selective. Just because there's a deal on sugary cereals or snacks doesn't mean they should land in your cart. 

Focus on using coupons for staples or healthier choices. A good strategy is pairing coupons with ongoing store sales. If an item is already discounted and you have a coupon for it, that's double the savings!

10. Cook in Batches

Cooking in larger quantities has multiple advantages. It offers savings in terms of both time and money. 

Preparing several meals at once can often be more efficient, especially when many dishes share ingredients. 

Moreover, having pre-prepared meals on hand ensures you're less likely to resort to costly and often less healthy takeaway meals on busy days.

How to freeze meals without compromising quality: Proper freezing can retain the nutritional value and taste of dishes. 

Ensure food cools down before freezing, use airtight containers or vacuum-sealed bags, and label everything with contents and dates. 

Some foods, like soups and stews, freeze exceptionally well. Others, like pasta, might need a touch of freshness added after thawing, like a sprinkle of fresh herbs.

However, there are certain foods that don't take kindly to the freezer. Here are some examples of foods that should ideally never be frozen:

  • Eggs in their shells: The liquid inside expands when frozen, leading to potential cracking.
  • Fully cooked pasta: It can become overly mushy when reheated.
  • Cream-based sauces: They tend to separate and become grainy.
  • Salad greens: They wilt and become limp.
  • Soft fruits and vegetables: Items like cucumbers, citrus fruits, and melons can get mushy.
  • Mayonnaise: It separates and curdles when frozen.

11. DIY Snacks Instead of Store-Bought

Pre-packaged snacks often come with a hefty price tag for each serving, especially when evaluating their nutritional value. 

Many contain excess sugars, salt, unhealthy fats, and additives, all of which can affect your health over time.

Preparing snacks at home allows you to dictate the ingredients and serving sizes.

Consider crafting granola bars with ingredients like oats, honey, nuts, and dried fruits. Alternatively, create your own trail mix by combining unsalted nuts, seeds, and your chosen dried fruits.

For a protein-rich, crunchy treat, try roasted chickpeas. And if you're looking for a healthier crunchy snack option, homemade vegetable chips using kale or zucchini are a great choice, without the excess oils found in commercial versions.

After making your snacks, store them in a manner that retains their freshness and convenience.

For dry snacks, sealed containers are ideal, while those requiring refrigeration may need airtight bags or containers.

Separating snacks into individual portions not only simplifies on-the-go consumption but also aids in managing serving sizes. If you need some more inspiration for creating snacks you can check out our guide on making pre-workout snacks.

12. Eat Less Expensive Foods

Think high-nutrition foods always come with a steep price tag? Think again! Staples like lentils, beans, rice, and some veggies give you a bang for your buck.

Foods like beans and lentils are not just cheap; they're nutrient-loaded champions! And grains? They're your energy buddies, always ready to fuel your day. 

Less expensive foods are also incredibly versatile. Take potatoes, for example. You can boil them, mash them, grill them, or even make soups.

Because they can be used in many ways, you can make many different meals without spending a lot of money.

Using cheap foods like this is smart. You save money and get lots of good stuff for your body. Plus, you can try foods from different places and make eating fun.


Who said healthy eating has to cost a fortune? It's not just wishful thinking; it's a lifestyle many are embracing. With a sprinkle of imagination and plenty of commitment, you can enjoy wholesome meals that are kind to both your waistline and wallet. 

Remember that balance is key. While cooking at home can save money, occasionally treating yourself is equally rewarding. For those moments, you can check out our top picks for healthy eating in Chicago.

By Raul Malpe

Rahul is a dedicated nutritionist and personal trainer with expertise in the science of nutrition and its impact on the body. Certified by the International Sports Sciences Association (ISSA) and the American Council of Exercise (ACE), he is committed to educating individuals through sharing science-based information on making smart food choices. By writing informative articles, Rahul aims to empower people with the knowledge they need to make informed decisions about their health and wellness journeys.