How to Eat Healthy and Lose Weight on a Budget

How to Eat Healthy and Lose Weight on a Budget

When you want to lose weight, you start to look at all the ways you can do so that will benefit you in the long run.

Whether it is dialing back on processed foods and replacing them with nutritious foods or doing more exercise by going to the gym or completing home workouts, there is so much that you can do to help you with losing weight.

However, there is a wall that can block people from eating healthy all the time and that is money.

It is very obvious that a lot of healthy foods are more expensive than processed foods, so when it comes to finding fresh produce and getting on a healthy eating plan, there seems to be a cash barrier.

Luckily, there are ways that people can eat foods with good nutritional value whilst they save money so they don’t have to worry when they go grocery shopping that they are going to leave with minimal amounts due to high prices.

So, without delay, let’s get into how you can eat healthy on a budget and eat less processed foods.

How to Eat Healthy and Lose Weight on a Budget

Finding budget-friendly unprocessed foods can be hard when we are surrounded by fast food chains that are producing cheap and serotonin-filled junk food.

Even though these foods are delicious to eat and they make you happy, that happiness soon wears off and the feeling you get after consuming high amounts of sugars and fats can be pretty bad.

Focusing on whole foods that have healthy fats and good nutritional value will not only keep you fuller for longer, but it will physically and mentally help you in the long run.

Plan Your Meals Ahead of Time

Meal prep is perfect for families and individuals who live busy lives and find it hard to make time to cook or prepare meals on the spot.

When you make a meal plan and do the prep for it either at the weekend or the night before for a few days, you stop yourself from reaching for that phone and calling up a fast food place to get a delivery.

Buy Foods That You Will Use

Only buy produce that you are actually going to use throughout the week so there is no food waste, and make sure that you create a healthy meal plan that incorporates the right balance of macronutrients and micronutrients that fuel your body.

Buy Frozen Produce

Frozen vegetables and frozen fruits will be cheaper than the fresh food options, and they will help you with getting all the necessary nutrients you need from these food groups.

Your grocery bill will certainly thank you when it comes to tallying up what you have when you reach the checkout.

What Can Frozen Produce Be Used For?

There are so many benefits when you use frozen veggies instead of fresh veggies, and the same goes for fruit.

You can prep meals with it, make smoothies, and use them as toppings for food. You can throw them into an oven or microwave and you don’t have to worry about washing, chopping, and mixing, it is all there for you.

You only need to take out what you need and you reduce food waste as well as plastic waste because you won’t need to get rid of loads of wrapping from fresh food.

Buy Canned Foods

To help you save money, you can buy some foods in canned form, for example, canned beans and canned fish.

A lot of them are way cheaper that the fresh versions, and they still retain some of their nutrition, depending on what you buy.

They may not be aesthetically pleasing, but, if you are on a tight budget and you do need these items to make healthy recipes for the whole family, then this will help you out a lot.

Appreciate Foods That Are Cheaper

As with the canned foods mentioned before, you should look more into less expensive foods that you know will still offer you the same nutritional benefit, but they just don’t ‘look’ the part.

What Foods Should You Check Out?

Increase the use of foods such as eggs, beans, seeds, frozen items, and go for meat that has cheaper cuts, as well as whole grains.

Buy them in bulk and keep them stored in your freezer or pantry so that you have what you need when you need them without worrying about having to go back out again and buy more.

Use Online Retailers That Are Cheap

Instead of doing your weekly shop in a grocery store, you may want to go online and check out retailers that can offer you discounts on your regular food with some of them being up to 50%.

If you register with them then you can be one of the first to get deals and discounts.

You don’t even have to leave your house, you can get them delivered straight to your door so you are not wasting time going around a store with a big list of things to buy.

These retailers can also help if you are intending to buy in bulk.

Grow Your Own Food

You are not going to be able to grow yourself cakes and biscuits, but what you can do in your own backyard is grow fruits and vegetables that you can use in your healthy recipes.

Seeds are quite cheap to buy, and you could be looking at growing tomatoes, onions, sprouts, and so much more.

You just need to make sure that they are being dealt with correctly and that they are in the right environment.

Buy Generic Brands

You may be drawn toward some food products that have a brand name on them, and you may even say that you think they taste better, but in fact, you are more than likely just paying for a name instead of the contents of the food.

Generic brands are just as good and food manufacturers have to follow guidelines to make sure that the food they put out there is safe for consumption so you are not dialing down the content and nutrition of the food.

Do Your Research

Still read the back of the ingredients list to make sure that you are getting what you need from your food and that there are no extra ingredients added, especially if you have any intolerances.

If it is all okay, then going for generic brand food would be best.

Don’t Shop on an Empty Stomach

One of the worst decisions you can make is shopping when you are hungry.

This opens you up to go for foods that are not good for you and you will crave sugar, so make sure you have a meal before you go or a snack that won’t cause your stomach to make the decisions when you are walking down the aisles.

Bulk Cook and Put Them in Your Freezer

If you have a large family, then it is a good idea to cook a big meal that you can then put into portions and store in your freezer to have as leftovers to stop you from buying more foods to eat or calling for takeout.

They can be used for lunches and meals for the week, and you can even add them to other foods to bulk them out if you don’t have enough for a good-sized meal.

Don’t Deviate From Your Grocery List

You may see something new in the store that you want to try or there is a restock of something you love, whilst this is tempting for practically everyone, if it is too high of a price or it is not good for you, this is not a great idea.

You have written yourself a list and it is important that you stick to it so that you can get exactly what you need without wasting money.

It is okay to have a treat every now and then, but if it is going to eat into your budget then it is not worth it in the long run.

Sticking to a healthy diet will always be beneficial, and just think about how good you will feel when you start eating healthy and you feel a lot fitter, it is worth it.

Use Coupons

A saver’s dream is coupons, they can help you save money and you can pick up items that you may have not been able to afford before.

You can sign up online to get coupons downloaded to your phone, or you can cut them out of newspapers if you need to hand them over physically.

There are a lot of deals out there with coupons, so be diligent and look around at what your main stores have on offer and how you can get your hands on them.


Now that you know how to eat healthy and lose weight on a budget, you should be able to plan your next grocery store outing effectively.

It is not easy for everyone to go from eating unhealthy food to pivoting to healthy foods, but as long as you stay focused and realize that you are doing this for the good of your health, then you will be able to reach your goals and do better for yourself.

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