Eating Clean and Saving Green: 7 tips to save money while eating nutritious food.
Eating Clean and Saving Green—7 tips to save money while eating nutritious food.
While eating fruits and vegetables is certainly the healthy option, it isn’t always the most budget-friendly. And if you are like me, the grocery bill keeps going up and up. Here are 7 tips I use to keep my grocery budget on track while still feeding my family nutritious food.
Embrace affordable protein options.
Most people think meat when I say protein. But, plant proteins like whole grains, beans, peas, lentils, nuts, and soy products pack a big protein punch without hurting the wallet quite so much. 1 cup of lentils has 18 grams of protein while 4 ounces of chicken has 28 grams of protein. Yes, that means you need to eat more volume to get the same amount of protein, but plant based sources have no cholesterol, more vitamins and minerals, and come with fiber too! Not to mention 1 can of beans runs around $1 while chicken breast costs about $4 per pound! Consider replacing just one meal a day with plant sources of protein, and watch the savings add up.
Shop seasonal produce.
Seasonal fruits and vegetables are not only fresher and tastier but also significantly cheaper. When crops are in season, there’s an abundance of supply, which drives prices down. For example, strawberries are usually at their most affordable in summer, while root vegetables like sweet potatoes and squash are cheaper in fall and winter. If you’re unsure what’s in season, check out your local farmer’s market or look for sales at your grocery store.
Don’t overlook frozen fruits and vegetables.
Frozen fruits and veggies are the unsung hero of healthy eating on a budget. They’re often frozen at peak ripeness, locking in their nutrients and flavor. In fact, frozen fruits and vegetables have the same or more nutrients than those that have been sitting on the shelf or on your counter for a while. Plus, they don’t spoil as quickly as fresh produce, which means less food waste. You can stock up when they’re on sale, and they’re super convenient for tossing into soups, smoothies, stir-fries, or casseroles. Just make sure to check the ingredient list to avoid added sugars or sauces.
Planning and prepping ahead.
Meal planning is a game changer for sticking to a grocery budget. Before heading to the store, plan your meals for the week, focusing on ingredients you already have and items that are on sale. Make sure to look on your grocery store’s app or website, too. They often have additional coupons or savings there. Prep your meals or ingredients in advance to save time during the week and reduce the temptation to order takeout. For example, chop veggies for snacks or cook a big batch of Caroline’s 4-Bean Chili to eat multiple meals. Having a plan also helps you avoid overbuying or impulse purchases.
Buying in bulk.
When it comes to pantry staples like brown rice, oats, beans, lentils, and nuts, buying in bulk can save you a lot of money. Many stores offer bulk sections where you can purchase just the amount you need, cutting down on packaging waste too. If you have the storage space, consider buying larger quantities of non-perishables when they’re on sale. You’ll spend more upfront but save in the long run.
Reduce food waste.
Did you know the average American family throws away about $1,261 worth of food each year? That’s money straight into the trash. To avoid waste, get creative with leftovers—turn yesterday’s roasted veggies into a frittata or blend overripe bananas into smoothies or muffins. Keep track of what’s in your fridge and freezer, and prioritize eating foods that are close to expiring. A little mindfulness goes a long way in stretching your food dollars.
Clip those coupons
Coupons may seem old fashioned, but they are a simple yet powerful way to save money on groceries. Many stores now offer digital coupons through their apps or loyalty programs, allowing you to clip deals with a tap and apply them at checkout. Websites like Coupons.com and SmartSource also provide printable options, while cashback apps like Ibotta give you rebates on everyday purchases. Don’t forget the traditional sources too—Sunday newspapers, store circulars, and even your favorite brands’ social media pages often feature valuable savings. Many grocery stores also honor competitors coupons. By combining coupons with in-store sales and planning your shopping trips, you can maximize your savings without sacrificing quality or nutrition.
By incorporating these strategies, you can feed your family nutritious meals without breaking the bank. Eating healthy doesn’t have to be expensive—it just takes a little planning and creativity.
Happy saving!
Resources:
Bouzari A, Holstege D, Barrett DM. Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. J Agric Food Chem. 2015 Jan 28;63(3):957-62. doi: 10.1021/jf5058793. Epub 2015 Jan 13. PMID: 25526594.
Conrad, Z. Daily cost of consumer food wasted, inedible, and consumed in the United States, 2001–2016. Nutr J 19, 35 (2020). https://doi.org/10.1186/s12937-020-00552-w
https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/
https://fred.stlouisfed.org/series/APU0000FF1101
