9 easy ways to eat healthy on a budget | Stelo by Dexcom (2025)

The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.

Food prices have risen sharply in recent years, with processed foods hit the hardest. According to the USDA, fats, oils, and sugars have seen the largest price jumps, while fresh, nutritious staples like vegetables, fruits, and eggs have seen a much smaller increase. Now more than ever, cooking at home is a more affordable and healthier option for families.

By being a smart shopper and getting creative in the kitchen, it’s possible to eat well and stay on budget. Here are nine easy tips for eating healthy on a tight budget, while keeping meals healthy and satisfying.

1. Stick to the plate method

When you cook at home, you can focus on building your meals with non-starchy vegetables, whole grains, fruits, and lean proteins using the

Plate Method

. This balanced approach isn’t just a great way to cut calories and take charge of your glucose health, it’s also less expensive than ordering takeout. Keep an eye out for deals at your local grocery stores and try some budget-friendly

recipes

that are great for your body and your wallet.

2. Ditch the packaging

Many packaged foods come with a higher price tag due to packaging and transportation costs. Compare costs between frozen, fresh, and packaged foods. Buy unpackaged produce, shop bulk bins for items like lentils and grains, and visit farmers’ markets near closing time to snag discounts. Canned and frozen foods can be cost effective and healthy—just be sure to check nutrition labels for sodium content. Frozen non-starchy veggies and protein options can also provide less expensive healthy options.

3. Explore cheaper protein options

Meat can be pricey, but there are ways to save:

  • Buy whole chicken instead of pre-cut portions.
  • Stock up on meat during sales and freeze it.
  • Choose frozen wild-caught fish or canned options like tuna in oil.
  • Embrace plant-based proteins like lentils and beans—they’re nutritious, versatile, and wallet-friendly.

4. Don’t shop hungry

Ever noticed your cart overflowing when you shop on an empty stomach? A recent OnePoll survey found that most shoppers spend over 25% more and make unhealthy impulse purchases when hungry. Grab a snack before heading to the store to keep your spending in check.

5. Pre-plan your grocery list

9 easy ways to eat healthy on a budget | Stelo by Dexcom (1)

Plan meals around food groups and stick to your list. Grocery stores are designed to tempt you with impulse buys like snacks at the register or croutons near the produce section. Stay focused to avoid overspending.

6. Make the most of calorie-dense foods

Stretch your meals by adding high-fiber, low-calorie veggies like frozen broccoli or fresh zucchini to dishes like pasta, stir-fries, or soups. This not only lowers costs but also boosts nutrition and keeps you feeling full longer.

7. Batch cook and repurpose meals

Save time and money by batch cooking a few meals each week. Dedicate a couple of hours to prep with your loved ones, and use a

meal planner

to reduce waste. Repurpose leftovers into new dishes—last night’s roasted veggies can become today’s veggie tacos.

8. Pack your lunch

Skip the cafeteria or pricey takeout during your lunch break. Packing your own meal is not only cost-effective but also gives you control over your portions and ingredients. And as a little bonus, you can use the extra time to enjoy a walk or eat outside.

9. Rethink your drinks

Your daily coffee could be eating into your food budget. A specialty drink at a café not only costs more but also skyrockets the calories and sugars as compared to a basic coffee. Try brewing your coffee at home and putting the savings toward healthy groceries like lean proteins or fresh fruits.

9 easy ways to eat healthy on a budget | Stelo by Dexcom (2)

Ready to save and savor?

Eating healthy on a budget is all about smart choices. By cooking at home, planning meals, and prioritizing whole foods, you can nourish your body without overspending. For personalized advice, consider consulting with a registered dietitian to create budget-friendly meal plans tailored to your needs.

The production of this article was sponsored by Stelo by Dexcom.

Stay in the loop

Sign up to receive the latest from Stelo.

  • Subscribe now
9 easy ways to eat healthy on a budget | Stelo by Dexcom (2025)

References

Top Articles
Latest Posts
Recommended Articles
Article information

Author: Reed Wilderman

Last Updated:

Views: 6740

Rating: 4.1 / 5 (52 voted)

Reviews: 91% of readers found this page helpful

Author information

Name: Reed Wilderman

Birthday: 1992-06-14

Address: 998 Estell Village, Lake Oscarberg, SD 48713-6877

Phone: +21813267449721

Job: Technology Engineer

Hobby: Swimming, Do it yourself, Beekeeping, Lapidary, Cosplaying, Hiking, Graffiti

Introduction: My name is Reed Wilderman, I am a faithful, bright, lucky, adventurous, lively, rich, vast person who loves writing and wants to share my knowledge and understanding with you.