How to eat healthy on a budget

Written by: Mantasha Reviewed by: Dr. Swati Mishra 2 July 2025

Plan Your Meals

[{"selector":"#anim-6e312403-5d77-47bd-81cd-cb4c1323ec76","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2416b0ac-8a72-40cc-a244-207183c6d836","keyframes":{"transform":["translate3d(0px, 119.1919%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a7e7bb91-1455-4720-b0ca-25940df1b8d7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9b1bd491-a8da-4162-a9e1-acecc748acf3","keyframes":{"transform":["translate3d(0px, 797.83992%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] -Plan 3–5 simple meals for the week -Base meals on what's on sale or in season -Check your pantry before shopping -Planning saves money and reduces waste Photo Credit: Freepik

Choose Whole Foods Over Processed

[{"selector":"#anim-cf8ba87f-9dd1-4d9d-8f3b-b3577b50f167","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c76fbdd8-fccc-4ab1-b68f-b2a5db470105","keyframes":{"transform":["translate3d(0px, 127.61535%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ae32f584-7240-4eef-972a-b6de7ddd3482","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-406a78ed-6d64-4391-b5d8-47888cc8046f","keyframes":{"transform":["translate3d(0px, 416.74974%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Whole ingredients are cheaper and more nutritious Example swaps: -Oats instead of granola bars -Dry rice instead of boxed meals -Beans instead of canned soups Photo Credit: Freepik

Shop Smart

[{"selector":"#anim-4454aed7-cfe4-4b3b-be27-81c45276c060","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2abd0e7a-8d90-45ac-a188-481f8773dccf","keyframes":{"transform":["translate3d(0px, 133.46329%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-95c1f1e5-9937-48b3-9352-588d9d12bc7c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0a357ba0-0211-4ff6-8a0f-d392d3cd22ac","keyframes":{"transform":["translate3d(0px, 711.72879%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] -Buy in bulk when possible -Use frozen fruits and vegetables -Choose store-brand products -Small switches can add up to big savings Photo Credit: Freepik

Cook at Home

[{"selector":"#anim-622b7fdc-f993-4039-a210-ce7ba2814101","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8fb63159-f789-4df9-8420-f4df7746bd76","keyframes":{"transform":["translate3d(0px, 139.1933%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-69ad5016-a282-4700-86c4-9f36903412bd","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bfe0021d-19e1-4375-a383-c360de1eed9c","keyframes":{"transform":["translate3d(0px, 645.06201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] -Cooking at home is always more affordable -Batch cook and freeze leftovers -Bring meals from home instead of eating out Photo Credit: Freepik

Stock Up on Affordable Staples

[{"selector":"#anim-9996080b-8a65-4a32-b262-b26f84275222","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-55971f8e-133c-4950-8161-61f2305a117d","keyframes":{"transform":["translate3d(0px, 127.61535%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a9206bc4-563d-4ef0-b7b3-bf77001f1e1e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b19db8a5-aecd-42cd-9c1f-ee5f18b3697f","keyframes":{"transform":["translate3d(0px, 409.28707%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Keep your kitchen stocked with: -Eggs -Brown rice or oats -Beans and lentils -Cabbage, carrots, onions -Bananas and apples Photo Credit: Freepik

Shop with a clear grocery list

[{"selector":"#anim-cad553d6-0741-4467-8e1a-8af615075e9b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-54ede2fa-233e-4404-adc3-40906458a0fd","keyframes":{"transform":["translate3d(0px, 147.29109%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a5b4f6c0-1ec6-4b15-a3da-0cd56fdc1f81","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e7165f66-c437-4e03-84a5-3002db79d7cb","keyframes":{"transform":["translate3d(0px, 355.55573%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] -Avoid shopping while hungry -Skip unnecessary aisles -Discipline at the store = more savings Photo Credit: Freepik

Final Thought

[{"selector":"#anim-f3bea5ab-73a7-4e15-bcc7-cc175edb52c3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e0f02674-a514-4d54-86ed-106bc71b742f","keyframes":{"transform":["translate3d(0px, 121.18258%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3a3e02ca-2643-402b-863c-d1870e1734ae","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3a13dd56-d5b2-4df8-bea3-7a614a907c3e","keyframes":{"transform":["translate3d(0px, 645.06201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Eating healthy on a budget is not about sacrifice — it's about smart choices. With a little planning and creativity, you can nourish your body without breaking the bank. Photo Credit: Freepik