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Eating Right, Even When Money is Tight!

Last updated 4 years ago

One of the most common misconceptions is that it’s expensive to eat healthy.  This isn’t necessarily true.  Eating well can fit within anyone’s budget.  It does, however, take some advance planning.  Try some of these top suggestions for healthful eating on a budget:


  • Explore your inner green thumb.  Cultivate some of your own fruits, vegetables or herbs.  Ask a garden center for tips on what grows best based on your location.
  • Avoid a ravenous appetite.  If you are over hungry at your meals, you end up over eating which results in overspending.  Keep nutrient dense snacks on hand so you don’t have to made a bad investment- both financially and calorically.

While at the Supermarket-

  • Never shop on an empty stomach!  Enjoy a nutrient dense snack about 20-30 minutes before your shopping trip.  This will help signal the brain that your stomach is full and you will be less likely to purchase out of hunger.
  • Brose the aisles.  Most cost conscious and healthy foods are found by shopping the perimeters.
  • Choose a variety of fresh fruits and vegetables that are in-season at that moment.  They will be the most abundant, most nutritious and least expensive.

For Work and Play-

  • Always pack your lunch.  While it’s practical to eat out and still be healthy, packing your lunch is a sure bet for your wallet.  Always include at least one serving of vegetables and fruit!
  • Keep your desk stocked with nutrient dense snacks such as almonds, high fiber cereal or protein bars.

In addition to these tips, when food shopping- toss these budget friendly, nutritious items in your cart:

  • Variety of in-season fruits and vegetables
  • Whole grain breads
  • Canned beans
  • Low fat Greek yogurt
  • Eggs
  • Nuts

While it may take some planning, eating right on a budget is definitely feasible.  Keep these tips handy when planning for the week.  Not only will your waist thank you, but also your wallet!


Warm Kale and Quinoa Salad


4 cups kale, removed from stem and rinsed

2 tsp. coconut oil

1 cup cooked quinoa

1 tbsp. tahini

1 tbsp. soy sauce

Lemon juice

Salt and pepper to taste


To prepare dressing- mix together tahini, soy sauce, and lemon juice in a small bowl or cup.

Heat coconut oil in a pan on the stove.  Add kale and sauté for 1-2 minutes, until kale begins to wilt.  Add quinoa and stir until warm.

Mix in dressing, than transfer to plates.  Top with avocado, sprinkle with salt and pepper and enjoy!



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