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Healthy Eating on a Budget: Tips for Saving Money While Eating Well

Eating a healthy, well-balanced diet is important for your overall health and well-being. However, many people believe that eating healthy is expensive, which can make it challenging to maintain a healthy diet on a tight budget. The good news is that there are many ways to save money while still eating well. In this blog post, we’ll share some tips for healthy eating on a budget.

Plan Your Meals and Make a Grocery List

Planning your meals and creating a grocery list can not only save you money, but also prevent unnecessary food waste. According to Terence Boateng, a Registered Dietitian and Medimap partner, one of the first things he advises his clients is to always go to the grocery store with a list and a clear understanding of what they need to buy. This practice significantly reduces the chances of impulse buying or picking up items that are not needed. Before you go to the grocery store, make a list of the meals you plan to make for the week, along with the ingredients you’ll need. Stick to your list and avoid impulse purchases, as these can add up quickly.

Buy in Bulk

Buying in bulk can be a cost-effective way to stock up on healthy foods like whole grains, nuts, and seeds. Many grocery stores and health food stores offer bulk bins where you can purchase just the amount you need, which can help reduce food waste and save money in the long run.

Cook at Home

Eating out can be expensive and often involves less healthy food choices. Cooking at home allows you to control the ingredients and portions, which can save you money and help you make healthier choices. Consider meal prepping for the week to save time and money.

Make Use of Leftovers

Don’t let leftovers go to waste! Terence Boateng, Registered Dietitian pointed out that there is a study suggesting that up to one-third of all purchased food in Canada is wasted. It’s estimated that avoidable food waste costs the average Canadian household over $1,300 per year. So make sure to use leftovers to make new meals throughout the week. For example, leftover chicken can be used in a stir-fry or salad, and leftover vegetables can be added to soups or stews.

Choose In-Season Produce

Buying produce that is in-season can be more affordable than buying out-of-season produce that has been shipped from far away. In-season produce is often fresher, tastier, and more nutritious than out-of-season produce, making it a win-win for both your wallet and your health. Make sure to experiment with various cuts of meat, such as liver, pork, and darker cuts of meat.

Buy Frozen or Canned Fruits and Vegetables

Canned or frozen fruits and vegetables are often just as nutritious as fresh produce and can be more affordable, especially if you buy them in bulk. They also have a longer shelf life, which can help reduce food waste.

Use Meat as a Flavoring

Meat can be expensive, but you can still enjoy its flavor without breaking the bank. Use small amounts of meat to flavor dishes like stir-fries, soups, and stews.

Opt for Plant-Based Proteins

Plant-based proteins like beans, lentils, and tofu are often less expensive than meat and can be just as nutritious. For more information on the advantages of a plant-based diet, check out our previous blog post.

Grow Your Own Produce

Consider starting a small vegetable garden or growing your own herbs. This can be a cost-effective way to add fresh produce to your meals.

Shop at Discount Stores

Discount stores can offer great deals on healthy foods like fruits, vegetables, whole grains, and lean proteins. Don’t be afraid to shop around and compare prices to find the best deals.

Use Coupons and Sales

Using coupons and taking advantage of sales can help you save money on healthy food choices. Look for coupons online, in the newspaper, or in-store flyers. Stock up on non-perishable items when they’re on sale to save money in the long run. Additionally, purchasing proteins in bulk while on sale and freezing them is another smart way to save money.


In conclusion, it is entirely possible to eat healthy on a budget with a bit of planning and effort. By following the practical tips outlined in this article, you can easily save money while still enjoying a well-balanced diet that is packed with all the essential nutrients your body needs to thrive.
It is essential to keep in mind that investing in your health is always worth it in the long run. By making a conscious effort to prioritize healthy eating habits, you can significantly improve your overall well-being, reduce your risk of chronic diseases, and enhance your quality of life.
So, don’t let budget constraints hold you back from making healthy choices. By being a bit creative and putting in a little effort, you can enjoy a healthy and delicious diet without breaking the bank. Remember, every small step you take towards healthier eating habits is a step in the right direction towards a healthier, happier, and more fulfilling life.

Consider Working with a Registered Dietitian

It can be helpful to work with a Registered Dietitian to ensure you’re getting all the nutrients your body needs. A Dietitian can help you create a well-rounded meal plan, answer your nutrition questions, and provide guidance on meeting your individual nutrient needs. Easily search, compare and book an appointment with a dietitian near you.

About Terence Boateng

Terence Boateng RD Medimap
Terence is a masters-trained registered dietitian and certified exercise physiologist operating out of Toronto. His practice, CS Nutrition, centers on providing nutrition counselling for body composition change, combat sports, and digestive health with a special focus on recommendations to complement training goals. Additionally, Terence compiled much of his knowledge into authorship where he wrote 30-minute Bodybuilding cookbook, which provided amateur weight lifters with recipes tailored towards their physique goals.
To easily search, compare and book an appointment with a dietitian or nutritionist near you, visit

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