Most “how to eat healthy on a budget” articles will tell you to buy more bulk foods, eat more beans and grains, shop seasonally, and the like.  This blog post does not do that.

On my website, and as one of my mantras, as a nutritionist, I say, “I find pleasure in putting the highest quality, and most pure, organic, local foods into my body and advocate for my clients to do the same.”

True to my mantra, my three simple steps for a healthy diet include recommendations for high quality, pure, organic, and local ingredients.

With that being said, I want to say to you… I get it.  Eating healthy (especially the way that I advise) is expensive.  I know, because I see my grocery store receipts every week… and I often feel alarmed.  However, I know from experience, that I can spend less money without sacrificing my standards for a high quality, healthy diet or blowing my budget.

After years and years of being REALLY careful with my food spending and still prioritizing high quality, healthy ingredients, I want to share the most affordable, high-quality ingredients with you.   

Note: I will share with you the most affordable and nutrient dense options for buying top-quality foods. If you are looking to walk out of the store spending next to nothing on groceries, maybe you should read a different article. If you are a person that understands that investing in healthy food is an investment in your long-term health, but still want to maximize your budget, then this article is for you!

Before I share my most affordable, high-quality ingredients with you, let me tell you what “health foods” you can skip at the grocery store.

Don’t Spend Money on “Health Foods”

While a lot of articles about healthy eating will tell you that you “need” many of the items I am about to mention, if you are on a budget, and struggling to buy healthy, quality, whole food, don’t waste your money on these items.

Health Beverages

• Green juice blends, cold-brew coffee, kombucha, prepared teas, and the list goes on! 

The food industry marks up the price of beverages and makes a lot of money doing so.  If you REALLY enjoy drinking a particular beverage, treat yourself to the beverage one time a week or learn to make it yourself and save money.

Expensive Supplements

• Collagen peptides, gelatin, all the different protein powders, creatine, and MCT oil, just to name a few!

If you are struggling to buy clean, organically raised meat or pesticide-free vegetables, you should not spend your dollars on a pantry full of expensive supplements.  Supplements are meant to “supplement” the diet.  Get your eating on track first, then supplement if you have money left over.

Individually Packaged Super Snacks

• Protein bars, wild-game jerky, nut clusters, and more that come individually packaged are often SUPER expensive. 

Unless you are travelling or going for a long hike, you can do better for your budget by avoiding individually packaged snack foods and focusing on whole meals or making your own snacks from scratch.

Items Labeled as Gluten-Free, Paleo, or Vegan

• Gluten-free breads, gluten-free desserts, Paleo bars, vegan cheese, and more

Retailers know that consumers are willing to pay more for items that cater to a specific diet.  Sadly, many of these items are filled with the processed ingredients that offer little to our health.  Most of the time, it is not worth it to spend extra money on these expensive items when we can focus on a whole foods diet.

Spices You Don’t Use

• Coriander, star anise, cardamom, ground mustard, and whatever other spices you don’t use much.

Don’t get me wrong, I love for people to use spices, and my own spice drawer is bursting at the seams.  But the truth is that many people waste money by buying spices that they are unfamiliar with and will only use once or twice.

Fad Foods

• Matcha tea, goji berries, acai, butter coffee, etc.

Fad foods can be fun to try out, but they can also waste your money.  If you aren’t consistently buying the basics in their healthiest, most high quality form, don’t waste your budget on fad foods.

In my last blog, I challenged you to focus on quality protein, healthy fats, and LOTS of vegetables for a healthy diet.  I listed some of my favorite options in each category.  Now, I will list some of the highest quality, most nutritious foods you can eat for the lowest price.

These Healthy Foods Are Worth Your Money

Budget Conscious Proteins

I know that buying grass-fed, wild caught, and free-range proteins can be expensive, but here are some of the most affordable, high-quality proteins your money can buy:

• Organic eggs

  If you don’t usually buy organic products, buying organic eggs is an easy way to start.  They usually cost a couple of dollars more than the cheapest eggs in the store, but the quality, taste, and health benefits offer so much more.

• Organic chicken thighs or drumsticks

I have bought organic drumsticks for less than $2.99 a pound, but many grocery stores will sell organic thighs and drumsticks for around $4.99 to $5.99 a pound.  Compared to other organic meats, organic chicken thighs and drumsticks offer a bargain.  If you buy your organic meats at a wholesale store, like Costco, you will get the lowest price per pound.

• Ground grass-fed beef (organic a plus)

Of all better-for-your-health beef products, grass-fed ground beef tends to come at the greatest bargain.  I often buy it for $3.99 a pound, on sale, or in a value pack.  But even when it is not on sale, I can get it for $4.99 or $5.99 a pound.

• Canned (or pouched) skipjack tuna (pole-caught)

Compared to the cheapest chunk light tuna you can buy, the tuna I recommend may seem expensive.  But canned tuna is incredibly nutrient dense, and a little can go a long way.  As far as seafood goes, canned tuna is a bargain.  One of my favorite skipjack tuna varieties costs about $11.17 per pound and is sold in affordable five-ounce cans that cost less than $4 and offer 30 grams of protein.

• Canned wild salmon

Currently, the canned, wild salmon at my local grocery store sells for less than the canned tuna and offers 36 grams of protein.  For $3.99 you can buy one six-ounce can of wild salmon that you can split between two meals.  We all know that wild salmon is better for you than farm-raised, so this is truly a deal!

• Canned sardines

Okay, I know not everyone is going to jump on the sardine train with me, but I cannot stress enough the amazing superfood status of sardines!  I often sauté sardines with vegetables with a squeeze of lemon juice or eat them over a bed of greens with avocado for lunch and feel INCREDIBLY satisfied and healthy.  It also helps to know that I spend less money on lunch than the average person who goes out to eat for lunch and spends $7 to $10.

Budget Conscious Vegetables

I like buying as many organic vegetables as possible but not all organic vegetables are super expensive, and some vegetables are just fine if you buy the conventional version.

• Organic frozen spinach, broccoli, and cauliflower

Frozen vegetables can save you money because they do not perish in your refrigerator.  At my local grocery store a 16-ounce bag of frozen spinach costs $2.49.  I find that organic, frozen broccoli and cauliflower often sells at a bargain and offers a lot of versatility to my meals.

• Organic leafy greens

At my local grocery store I can buy one bunch of organic kale or organic chard for $1.99 or less.  You can use greens in smoothies, salads, eggs, or main dishes, and it is worth it to have them around as long as you don’t let them perish!

Even organic, boxed salad greens, which typically come at a higher price tag, can be worth it due to their versatility.  Buy organic, boxed or bagged greens in the largest size (typically cheaper per pound) to use quickly or for your large family.  Buy the freshest greens possible and consume within a few days to avoid wasting money.

• Organic carrots

Organic carrots are on of the cheapest organic vegetable around.  If you or your kids like to snack on baby carrots, there is almost no reason not to buy organic.  Even the fun rainbow colors are cheap and, surprisingly, carrots will last for a long time in your refrigerator. 

• Sweet potatoes

I can buy a three pound bag of organic sweet potatoes for $5.70 at my local grocery store.  If that still seems expensive to you, conventional sweet potatoes are an okay substitute.  Just soak the sweet potatoes in a baking soda water solution (one teaspoon to two cups) for 15 minutes to help remove pesticide residues.

• Cubed organic butternut squash

Lately, I have noticed a lot of grocery stores carrying cubed butternut squash at an affordable price.  Most of the time, the butternut squash is organic, which is even better.  Even my local Whole Foods (known for using your “whole paycheck) sells two pound bags of organic, cubed butternut squash for $6.99.  Considering that all the laborious work involved in cutting your own butternut squash has been done for you, and that you are only paying for the parts of the squash you will eat, this is a great deal!

• Organic mushrooms

At my two of my local grocery stores, the difference in price between organic and conventional mushrooms was between $0.80 and $1.80.  Even with the price difference, an eight-ounce container of organic mushrooms is unlikely to set me back more than $2.50.  Considering the nutritional profile of mushrooms and their versatility in stir-fries, soups and stews, casseroles, salads, and breakfast dishes, I would definitely incorporate mushrooms into your budget shopping.

• Cabbage

Green and purple cabbage is versatile and stays fresh longer than many other vegetables.  In addition, the conventional versions of cabbage are relatively safe to consume.  Think of cabbage as a leafy green.  You can use it in a salad, as a garnish, in a stir-fry, in a sheet-pan meal, and more!

Budget Conscious Fruit

• Organic apples

In my area, most grocery stores carry bagged, organic apples, often a Gala or Fuji variety, for a bargain.  One bag will typically carry anywhere from six to 10 apples and cost around $4 for a two pound bag.  Apples are part of the “Dirty Dozen,” the foods with the highest pesticide residues, so buy organic if you can.

• Citrus fruit

Oranges, grapefruit, tangerines, and more are often offered for less than a dollar per pound at my local grocery stores.  If you can afford organic citrus, go for it, but you can buy conventional citrus fruit if you do not plan on using the peel.  

• Bananas

Like oranges, organic bananas are not necessary unless you plan to eat the peel.  That being said, conventional organic bananas are really cheap, so I buy organic bananas, “just in case.”

• Organic raisins

Grapes, the precursor to raisins, are sprayed with a lot of pesticides, so I buy organic raisins for my family.  Raisins are more shelf-stable than fresh fruit, and it is nice to have them around for warm breakfast dishes, as a companion to nuts, and even in certain savory dishes.  If you buy raisins in bulk or in large containers, it will only set you back $3 to $4 a pound… and a pound of raisins is a LOT of raisins. 

 Don’t waste money on individually boxed raisins.  Buy a set of tiny Tupperware, if you want to easily carry your raisins around.

Budget Conscious Aromatics

• Roots, Bulbs, and Citrus

Specifically, I refer to fresh garlic, shallot, ginger, onions or leeks, limes, and lemons.  Some of these aromatics, like shallot and ginger seem expensive if you consider the price per pound, but a little goes a long way!  One shallot and one two-inch piece of garlic can add TONS of flavor to your meals without costing you more than $2.  You do not need to buy these items organic if you don’t use the skins.

• Fresh herbs

I always buy organic cilantro, parsley, and green onion, for less than $2 a bunch.  These herbs can add a lot of flavor, for minimal investment. 

If you want to check out what is on your food, in terms of pesticides, check out this website.

Budget Friendly Shelf-Stable Staples

Every budget-friendly pantry should include high-quality, versatile staples.  Here are some of my favorite, high-quality staples, that cost less:

• Spices you use often

Salt, pepper, crushed red pepper (if you like spice), paprika, cinnamon, cayenne pepper make-up some of the spices I use most frequently.  Your staple spices depend on you.  I knew a coworker who enjoyed sprinkling garam masala, and Indian spice blend, on everything!

• Organic chicken stock

Non-organic meat can be filled with antibiotics, added hormones, inflammatory fats, pesticides, and more.  Thankfully organic chicken stock is typically affordable, usually costing $1.99 to $2.99 for 32 fluid ounces, at my local grocery store.   

• Organic peanut butter

I have to admit, I love nut butters, and organic peanut butter is the most affordable and widely available.  Nuts are often sprayed with nasty pesticides, so organic is important to consider.  If price did not matter, I would recommend organic almond butter, cashew butter, or plain walnuts.  However, peanut butter can provide amazing satiety, flavor, and versatility to meals! 

Tip: Look for peanut butter that contains only nuts and salt.  Avoid those with added sugars or oils.

• Organic marinara sauce

If you need easy solutions, organic marinara sauce can provide just that.  At my local grocery store, a jar of organic marinara sauce will set you back $2.99.  Considering all the ingredients that go into marinara sauce, this is a great bargain!  Tomatoes are part of the dirty dozen, so buy organic.

Tip: Marinara sauce can contain added sugars and cheap oils.  Look for sauces that only use vegetables and herbs.

• Organic canned tomatoes

Like I mentioned, conventional tomatoes contain a lot of pesticides.  I have been pleasantly surprised, in the last few years, to find organic, canned tomato products at an affordable price. 

• Grains and legumes

  My personal diet does not include a lot of grains and legumes, but when I do have them, here are some of my favorite options. 

  -Quinoa

  -Brown rice

  -Lentils

  -Dried beans

  -Steel cut oats

  -Pasta or noodles made with brown rice

These items are affordable and versatile, and buying organic, is not as important as some other foods. 

 Perishable Staples for Your Budget

• Nut milk and coconut milk

We make a lot of smoothies at my house, so having organic unsweetened almond milk and organic unsweetened coconut milk, on hand, is a must.  The organic nut and coconut milks never exceed the cost of the conventional milks by more than a dollar.

Note: Personally, I try to stay away from dairy, but if you do drink cow’s milk, please spend the extra dollars and buy organic milk.  Believe me, it is worth avoiding some of the nasty substances found in conventional milk.

• Plain, organic, Greek yogurt

Like I said, I don’t consume much dairy, but we do tend to keep plain, organic, Greek yogurt in my house for my husband and daughter.  Yogurt is fermented with probiotic bacteria and Greek yogurt is super high in protein.  If you want to save money on meat, and you tolerate dairy well, yogurt is a good option-- but don’t buy yogurt with added sugars!

Splurge Items for Your Budget

The following items may cost a little more, but if you can spare the dollars and make a good use case, you can really benefit from using these items in your meals, from time to time.

• Avocados

I add avocado to everything!  When they are on sale, I will buy six to eight avocados at a time, and when they are pricey, I will buy one or two, but they are always worth it!

• Hummus

If you aren’t eating a lot of meat, hummus might be your linchpin!  While it tends to be a bit more expensive, than say dry beans, it is easy, nutritious, and satisfying.  To keep the price in check, consume less not more.  To keep the nutrition in check, skip the pita chips!

• Protein powder

Honestly, the only food supplement I would recommend, on a budget, is a quality protein powder.  Nonetheless, protein powder can be expensive, so you may want to stagger the days you use protein powder or only consume it a few times a week.  If smoothies help keep you consistent in your diet, then use protein powder daily but balance your meal by adding fat, fruit, and vegetables to your smoothies.  I prefer to use pure pea protein or pure hemp protein.

• Organic frozen fruit, in bulk

Organic frozen fruit can seem expensive.  However, I have found that buying large bags of organic fruit can provide a lot of versatility at a more affordable price.  Consider berries, for example.  Berries are known to contain a high level of pesticides, so organic is best.  My local grocery store sells huge, 64-ounce bags of mixed berries (strawberries, raspberries, blackberries, and blueberries) for $9.99 (around $2.50 per pound).  Compare that to fresh, organic strawberries, at the same store, which cost $4.99 per pound, or fresh, organic blueberries, which cost $10.64 per pound.  In this case frozen, organic berries come at a real bargain!

• Organic nuts and seeds

If I can’t get organic, I skip nuts altogether.  Luckily, when I see a good deal ($10 per pound or less) at my local Costco or a sale at my local grocery store, I stock up.   My favorite nuts include organic cashews, almonds, and walnuts.  Organic pumpkin seeds or raw sunflower seed kernels provide a cheaper alternative, usually costing me less than $6 per pound.

• Organic almond butter

Like I mentioned earlier, organic peanut butter provides a more affordable alternative to organic almond butter.  However, I still prefer to use almond butter, when possible.  In my home, we balance the expense by buying more affordable nut butters 75 percent of the time, and more expensive nut butters 25 percent of the time.  If your family loves a good nut butter, then splurge on organic almond butter occasionally.

• Staples flavorings

I always keep coconut aminos, thai curry paste, and organic, canned coconut milk on hand.  I use these items most weeks to flavor the foods that I eat.  They are not always super cheap (although, they are not always super expensive), but they help bring the flavors that my family loves to the meals we make. 

• Quality cooking oils

Cheap oils can wreak havoc on your body, and it is not worth it.  I use organic virgin coconut oil, avocado oil, and organic extra virgin olive oil the most.  I prefer olive oil for low- or no-heat recipes and use the other oils for high heat recipes.  If you are going to cook in your home, keep one quality high-heat and one quality low-heat oil on hand.  Keep liquid oils in the refrigerator to prolong their shelf life.

One Last Way to Save Money on Groceries

I did not want to over-emphasize buying foods when they are on sale or in season, because that is what most “How To Eat Healthy On a Budget” articles do, but when foods that you eat regularly go on sale, at least grab a little more of that food than you usually would.  Buying extra might make that one grocery store trip more expensive but, in the long run, it will save you money. 

For example, one of my local grocery stores offers grass-fed ground beef at $3.99 per pound once every few months.  When they do, I stock up with a few extra pounds. 

Conclusion

I hope that my list of the most affordable, high-quality foods helps you incorporate a few (or a lot) more quality items into your grocery cart.  Treat this list as a guide and know that it is based on my personal preferences (your’s may vary) as well as my years of experience cooking healthy, nutritious food on a budget, and extensive knowledge as a nutritionist.

If you currently buy the cheapest foods available, and you follow my advice, you might spend more money on groceries, even with my list… but trust me, your health is worth it!

If you want to stay tuned, and read future blog articles, subscribe to my blog. 

P.S. I want to encourage you if eating a high-quality diet seems challenging for financial reasons.  Don’t ever feel discouraged about eating whole foods. Buying whole foods is great, even if you can’t afford the highest quality whole foods available.