How To Eat Healthy With Low Income? – Ideas For Eating Healthy On A Budget

How To Eat Healthy With Low Income? – Ideas For Eating Healthy On A Budget

Eating healthy is the most important thing to do, if you want to live a long, strong, and healthy life. For most of us, we would love a life like that. So, what about eating healthy with a tight budget? Considering how important this is, you would think that buying this, healthy food, would be affordable and easy to get.

Unfortunately, we live in a world where, if you don’t know how to shop, it can be obnoxiously expensive! This is where I come in to help. Luckily for all of you folks, I have developed many tips and tricks on ways to eat healthy, without spending a boat load of money.

In this article, I will show you how to start eating healthy on a budget! I will give you some insight on where you should be shopping, what healthy foods are the cheapest, how to shop rationally, how to find deals, and I will show you a diet plan that includes complete recipes and food lists, so all you have to do is, shop and find deals. How easy is that? Don’t thank me yet, keep reading.

How To Eat Healthy With Low Income? - Ideas For Eating Healthy On A Budget

Find The Best Places To Shop!

This is the number one most important step to eating healthy on a budget! I absolutely hate hearing people complain that their grocery bill is too high when they just went shopping at the most expensive store in town! For me, that is Safeway, or the golden nugget.

I go shopping at Walmart and sometimes when I need things in bulk I go to Costco and I end up saving tons of money on my grocery bill. Walmart has the lowest prices on their products and food, period. They even have this program where you go online and enter in your receipt. When you do this, their system will search other stores and if they find another store that has the same product for cheaper, they will refund you that difference. Amazing right?

Costco can be expensive, or it may seem to be expensive. Everything their is sold in bulk. If you are single it may be a good idea to buy a Costco membership and split the annual fee with some friends. Then, you can go to Costco and buy lots of products in bulk and split in all up between all of your friends. The final bill divided by 3 or 4 will be low and you will have all the groceries you need.

Go to your local farmers market! At these local markets, you can find amazing deals on fruits and vegetables. Sometimes they have other groceries as well, but mostly the green stuff. Not only is the price lower, these foods are fresher than your average super market because they come straight from the farm.

These markets are also held outside, so if it is a nice day, it will be refreshing shopping outside. It is also a good location to socialize and meet your neighbors. In my opinion, you can’t go wrong shopping at your local farmers market, especially with all of these amazing benefits.

The last place you should go to is, your own backyard! Yup, that’s right! If you have the time and the yard space, growing your own fruits and vegetables can save you some serious cash. So, if you have a green thumb, give it a go and see how much money you will end up saving every month. Let us know by commenting down below!

How To Eat Healthy With Low Income? - Ideas For Eating Healthy On A Budget

Think Rationally And Be Smart!

1. Make a list!

How To Eat Healthy With Low Income? - Ideas For Eating Healthy On A Budget

One of the biggest things people forget to do before they go shopping is to write a shopping list! Yes, people actually do this! Those who do, and those who do it right, end up with some huge monthly savings. I used to make a shopping list all the time but I never saw any savings. This is because I was not doing it right!

When I went out shopping, I never stuck by the list. I always added things in left and right, and sometimes I forgot about the list and when I looked at it I could only cross off a couple of things on the list, yet my shopping cart was filled to the top! Not only did I not follow the list, I also failed to eat healthy because I ended up buying junk food.

When you make a list, you must use it and STICK TO IT! I can not stress this enough! Only buy what is on the list, and if you do this, I promise, you WILL start to save.

2. Always know what you’re getting!

Know what goes inside your cart. I sometimes know, if you are shopping with your kids, or with other family members, it can be very difficult because they start throwing things they like in the cart. If you have kids, make it fun for them by giving everyone a list. Let everyone help get items on the list and tell them to only put things in the cart that is on the list, period. No ifs, ands or buts about it!

Every time something goes in, pull out your phone and use the calculator app. Add up every item so you know exactly how much everything is and what your are getting.

3. Try not to shop near the junk foods!

How To Eat Healthy With Low Income? - Ideas For Eating Healthy On A Budget

I understand that cravings for junk food will arise, so don’t set yourself up for failure by shopping in the junk food aisles. These aisles are mostly located in the center aisles so keep this in mind when walking around the store. All the healthier foods are usually around the perimeter of the score, so if you go around in a circle you will most likely find what you are looking for.

4. Get the most for your money!

Make sure you are getting the most for your dollar. There is a simple way to do this, and I wish I was informed about this little trick a long time ago. Look at the price per ounce labels on items at the super market. It is located next to the price and it says per ounce underneath it.

I actually used to take my calculator out and figure out the difference in gallons and try to figure out which is a better deal. It was not till a few weeks ago, some lady came up to my girlfriend and I, and told us about the price per ounce label. I felt stupid at the time but, it actually turns out that most people do not know about it.

5. Be organized!

By keeping your fridge organized, you will know exactly what you need, and when you will need it. Also, most left overs won’t be somewhere in the back of your fridge where you can’t find it. This will allow your food to last longer. If you get sick of left over food, you can always re-prepare your leftovers and make a different meal out of it.

You will still be using the same food but it won’t feel that way. I do this all the time myself and it works wonders! Also, date left overs so you know exactly how old the food really is.

6. Cook in bulk for the week!

Instead of cooking every day, you can pick a day to cook on, and prepare a weeks worth of meals. This most certainly saves time and no more wasted brain cells from thinking what to cook every day. For example, if you like rice, cook a bunch of it and put it in containers. Don’t forget to date them as well. I enjoy salads, so I will usually make a slew of it for the entire week so I don’t have to constantly chop up vegetables and risk cutting my fingers off.

7. Buy a food saver!

Vacuum Sealer review By NutriChef

This will be the best purchase you will ever make! The amount of money that you can save with the food saver is limitless. Food that usually only lasted one week will now last you months. It is a no brainier on this one. You can buy a really good food saver for an incredible price here! This one has over 2,000 positive reviews. I personally have one, and It is the best vacuum sealer I have ever owned.

CAUTION: Don’t buy some really cheap brand, I made this mistake before and it could barely seal the food up. The food would not last as long at all!


The Best Healthy Foods On A Budget!

1. Store Brands

How To Eat Healthy With Low Income? - Ideas For Eating Healthy On A Budget

One thing to keep in mind is, brand names on foods. Most of the time, it is smarter to buy the store brand over the other expensive brands. The ingredients are almost completely identical, so why pay more for the exact same foods! It is just pure insanity to do this. But, with some things I can understand. Like Oreos for example, no cookie can match Oreos, point-blank. But Oreos are junk food, so we don’t have to worry about that, now do we?

Some foods to buy in store brand:

  • Cereal
  • Bread
  • Yogurt
  • Milk
  • Frozen Veggies
  • Wheat Pastas
  • Brown Rice

2. Frozen Vegetables and fruit
How To Eat Healthy With Low Income? - Ideas For Eating Healthy On A Budget

Buying frozen vegetables and fruit is much cheaper than buying fresh produce. Especially if it is the store brand name, like I mentioned above. Not only is it of low cost, but frozen fruits and veggies last way longer than fresh produce. No more worrying about having to eat the fruit and veggies fast before they go bad. They will be waiting for you in the freezer for when YOU want to eat them.

3. Fruits

How To Eat Healthy With Low Income? - Ideas For Eating Healthy On A BudgetIf you don’t want frozen, here is a list of the cheaper fruits you can buy:

  • Bananas
  • Grapes
  • Watermelon
  • Kewi
  • Pears
  • Apples
  • Oranges

Important!: Try to buy the fruits that are in season. Most of the time fruits are more expensive when they are not in season because they have to get shipped from somewhere else where they are in season, and that costs more money.

4. Veggies

Canned vegetables are going to save you lots of money. You can also stock up on them because they last longer, and unlike frozen veggies they won’t take up any space in the freezer.

  • Garlic
  • Onions
  • Carrots
  • Kale
  • Winter Squash
  • Broccoli
  • Spinich
  • Sweet Potatoes

5. Cheap Proteins
Here is a list of some really effective foods that contain a great source of protein and are affordable:

  • Eggs
  • Canned Tuna ( less than one dollar per can)
  • Meats ( chicken, beef, turkey). You can always find some cheap cuts. Most of the time these are gonna have more fat but that is definitely not a bad thing. This fat is actually important in our diet to keep it balanced.
  • Protein Powder. This is the ultimate way to save money and still eat healthy. You can actually replace some of your meals with a whey protein shake and you will still get all the required nutrients for that day.

I recommend buying 100% grass fed whey protein isolate. This type is not going to have any garbage inside it and it is going to help you build muscle and stay healthy. You can buy it HERE.
How To Eat Healthy With Low Income? - Ideas For Eating Healthy On A Budget


6. Bulk Bins

A good idea would be to buy food from the bulk bins. You get more food for your dollar using this method. Some foods from the bulk bins are:

  • Nuts
  • Flax seeds
  • Apricots
  • Dried fruit
  • Cranberries
  • Raisins, etc.


When There’s A Sale, Jump On It!

How To Eat Healthy With Low Income? - Ideas For Eating Healthy On A Budget

All the supermarket advertisements and coupons you get in the mail can actually save you an immense amount of money. Most people throw these papers away because they think it is just junk mail, but in reality, they are throwing away cash money. Next time these come in the mail, please do yourself a favor and go through them and find yourself some sales!

On top of the papers that come in, they now have apps you can download on your phone. They’re called digital coupons where you can claim them by simply tapping on your phone, so no excuses now! Some sales are only for a short period, so when their is a good sale on anything that won’t go bad like, rice, noodles, canned goods, and frozen things ( if you have an extra freezer in the garage or basement), stock up on it then!

I personally have lots of shelves in the garage and it is filled with all kinds of canned goods and noodles. Even cereals and things like that. I never run out of food, so if their is ever a zombie apocalypse, I would be set for life.

The Best Healthy Food Plan To Make Life Simple

Now that you know how to shop on a budget, I am going to make your life easy and show you what I used to make my food lists with. If you want to lose weight and stay healthy, a ketogenic diet would be a good choice. If you are wondering what to eat on a ketogenic diet, I have good news for you.

How To Eat Healthy With Low Income? - Ideas For Eating Healthy On A BudgetHere is a program called The Keto Beginning. This program offers many things and one of those things are weekly shopping lists. I have already showed you how to shop and now you don’t even have to plan your meals or make a shopping list.
All you have to do is find coupons and save money. I use this program and I recommend it 100%.

Here are some Pros of having your meals planned for you by The Keto Beginning:

  1. More likely to use coupons.
  2. You won’t buy as many groceries.
  3. You will save a tremendous amount of time at the supermarket.
  4. No more wasted time thinking about what you want to eat or what you are going to cook.
  5. You will automatically start losing belly fat and you will start being healthier.
  6. All that time and energy wasted before on deciding what you want to eat, can now be used on exercising.

Here are some cons:

  1. Your friends will start to get jealous of your body.
  2. People won’t stop asking you, “how did you do it?”, and that can get annoying.
  3. You might have to buy new clothes and donate your old clothes.

So what are you waiting for,

>>>>>> Click Here To Get Healthy and Fit Today! <<<<<<<


Comment below if you have any questions regarding this article. Also, if you have experience with this program or with the ketogenic diet please discuss it in the comments. If you know of any other methods to eat healthy on a budget, please let us know and Let’s talk about it, Thank you, have a great, healthy and amazing day!

All the best,





About Johnny 12 Articles
Effective & Healthy Diets is dedicated in providing people with healthy diets and workouts that will help them achieve their goals and once these goals are achieved, we promise to help these people stay healthy and fit, in a fast yet effective way.


  1. It’s true that it feels harder to eat healthy when I have a really small budget. The temptation to eat off of fast food value menus is too great, but it makes sense that groceries would be healthier and more economical if you know how to shop. I love your keto diet plan. Now I just have to go shopping and stick to the list. 🙂 Thanks!

    • Hello Sunny,

      I know right, it shouldn’t be that way though. But sadly it is. If healthy food was cheaper, maybe our country would not have an obesity problem! I know what you mean about fast food! It took me quite some time to get control from that. But now I can’t remember the last time I actually went to a fast food restaurant.

      It is so much better cooking at home and making your own meals! For one, you know what is in your meal, and two it is way cheaper and healthier.

      Thank you, yes I use that diet plan and my life is a lot easier than it was before, trying to come up with my own meals and shopping lists. Now I know exactly what to shop for so all my time is used on finding coupons and deals! 

      No problem, that is why we are here, to help and to inform people so that they can become healthier! Is there anything that I may help you with? Thank you for reading and giving us your feedback!  


  2. Hi Johnny,

    Great article!

    You are so right about making a list before we go shopping. When I don’t write down on a piece of paper what I need to buy, I end up at the end of the shopping with unnecessary things. And it becomes also very expensive. I use to take my kids too, but because they add all sorts of things in the carriage, I don’t take them anymore:). From now on, I’ll ask them to write on the list what they want me to buy so they can come with me again to go shopping:)

    Thank you for all the great tips you’ve provided!

    • Hello Daniella,

      thanks for stopping by. No problem at all, I’m glad I could help. It really is very important, to make a list, if you want to save money. Haha, you are very smart by not bringing them lol. If you ever get overwhelmed by making shopping lists and trying to find out what you are going to cook, let me know. Ill direct you in the right path. Thanks again,


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