Healthy Meals on a Budget - A Trainer’s Best Hacks
Eating healthy doesn’t have to be expensive.
By Marnie Kunz
NASM-certified trainer, USATF- RRCA-certified run coach
Eating healthy can be expensive when you’re eating out, but by preparing and planning your meals at home, you can enjoy healthy meals on a budget. Contrary to what you might think, nutritious food does not have to cost a lot. As a fitness and finance coach, I am passionate about helping people live healthier without going into debt or spending too much. I have done a lot of research to weed through marketing gimmicks and find out what’s really healthy at the store. Good nutrition is essential to living well and meeting your fitness goals, and these practical tips will help you shop smart and create healthy, tasty meals on a budget. This guide covers smart shopping, meal prep, and sample budget-friendly healthy meals.
Related: What Foods Are Not Processed? A Guide to Healthy Eating
The “Why” Behind Budget-Friendly Healthy Eating
Eating nutritious meals on a budget can help you achieve your fitness and financial goals while feeling good. Here are some of the benefits of enjoying healthy meals on a budget:
Improved energy to tackle workouts. You know those runs where you feel sluggish and your energy takes a nose dive? You’ll have less of those when you eat enough nutrients with real, healthy foods and ditch the overly processed products.
Better athletic performance. You’ll be able to tap into your best runs and workouts when you fuel smart with nutritious meals.
Better overall health. Eating nutritious foods will help prevent diseases and conditions such as diabetes, high blood pressure, obesity, high cholesterol, and some forms of cancer. A poor diet contributes to the development of many chronic conditions including obesity, cardiovascular disease, hypertension, stroke, type 2 diabetes, metabolic syndrome, some cancers, and perhaps some neurological diseases, according to the National Institutes of Health.
Less stress. Sticking to your budget and not overspending will help you feel less stressed. Also, healthy eating improves your body’s ability to combat stress with better sleep, energy levels, and performance.
Trainer’s Top Tips for Healthy Meals on a Budget
A smart shopping list will help you stay on track with your healthy eating and budget.
Grocery shopping can be overwhelming when you’re looking for healthy meals on a budget. But I am sharing my top secrets to help you shop smart and eat nutritiously without spending a lot.
Smart Shopping Strategies
1. Plan your meals. Create a weekly meal plan before you go grocery shopping and you’ll be less likely to get extras or things you don’t need. Check sales deals at the stores you shop at before you go, and make your list. If you need guidance, check out my Healthy Real Foods Grocery List to make shopping easier.
2. Stick to your list. Avoid impulse buys and extras that you don’t need. Follow your grocery list and your wallet will be happier.
3. Shop the perimeter. In most grocery stores, the perimeter is where the fresh foods are. Focus on fresh produce, lean proteins, whole grains, and dairy (or dairy substitutes).
4. Use a healthy food app. I love Yuka, an app that is simple to use and so informative to help avoid processed foods. You can simply scan the barcode of items in the store and the app will give you information on the degree of processing, nutrients, and if any potentially harmful ingredients are included. It even suggests healthy alternatives if you scan a product that is problematic.
5. Buy in bulk. You can save money by stocking up on staple items in bulk. Buy your favorite whole grains, legumes, canned beans and lentils, and frozen fruits or veggies in bulk and save. Check the unit price of items to make sure you’re saving money when you shop. I shop at Costco for protein powder, quinoa, lentils, and frozen organic fruit and have saved a lot.
6. Embrace store brands and sales. Don’t be afraid to get store brands and items on sale. Just make sure when you buy that you will be able to eat everything or keep it fresh so it doesn’t spoil.
7. Don’t shop hungry. Take it from me - shopping after a long run or hard weightlifting workout will make you want to buy everything! Plan ahead and get your groceries when your stomach isn’t growling and ready to devour everything.
Budget-Friendly Power Foods
Tofu is an affordable protein.
These budget-friendly foods offer a lot of nutrients without a high price tag:
1. Affordable Protein Sources
Eggs (versatile, cheap)
Legumes (beans, lentils – high in fiber, and protein)
Tofu (complete protein that’s budget-friendly)
Canned tuna/salmon (high in protein and omega-3s) - go for the water-based varieties, not oil-based
Chicken thighs/drumsticks (often cheaper than breast)
Ground turkey/lean ground beef (on sale)
In general, vegetarian foods are cheaper than animal foods so if you are trying to save a lot, lentils, tofu, and beans will be some of the cheapest protein options.
Eat whole fruit as a healthy snack or add it to smoothies or oatmeal.
2. Budget-Friendly Produce
Seasonal fruits and veggies (cheaper and tastier)
Frozen fruits and veggies (picked at peak ripeness, no waste)
Root vegetables (potatoes, sweet potatoes, carrots – long shelf life)
Cabbage, onions, garlic, dried basil (flavor enhancers, cheap)
When you’re shopping for produce, choose in-season items for fresh produce or frozen fruits and vegetables that were picked at peak ripeness. This will give you produce with great taste while skipping the high price tag. Budget-friendly fruit options include bananas, oranges, apples, lemons, watermelon, and cantaloupe. For vegetables, some low-cost options include eggplant, carrots, potatoes, and frozen or canned corn and green beans.
Quinoa or rice bowls are cheap and healthy with many flavor options.
3. Cheap Whole Grains and Starches
Brown Rice, oats, quinoa (buy in bulk)
Whole wheat pasta
Protein pasta (made of chickpeas, lentils, black beans, or peas)
Whole grains will help give you the carbohydrates your body needs for energy while running. Luckily, there are many budget-friendly options for whole grains if you buy in bulk. Quinoa, oatmeal, brown rice, and protein pasta are some of my favorites, with oatmeal and brown rice being the cheapest options.
Peanut butter without added sugar is healthy and budget-friendly.
4. Healthy Fats (in moderation)
Olive oil (buy larger bottles when on sale)
Nut butter (check ingredients and keep added sugar to a minimum)
Seeds (chia seeds, flaxseeds, sunflower seeds)
Nuts (affordable nuts are peanuts and walnuts)
Eggs
Canned fish (tuna, sardines, mackerel)
You can get all the healthy fats you need even when eating healthy meals on a budget. Eggs, olive oil, seeds, and some varieties of nuts and canned fish offer affordable sources of healthy fats.
Master the Art of Meal Prep
Preparing healthy meals on a budget is easiest if you plan your meals and prep for the week. Once you have a healthy meal plan, you can get your groceries and then do meal prep by batch cooking your staple items like grains, roasted veggies, and lean protein like lentils, tofu, or grilled chicken on the weekend. Then when you have busy weeknights and work days, you’ll have meals ready to go.
Use containers to store and freeze your meals for the week so you can just easily pop them out for work lunches and dinners. Some freezer-friendly meals include soups, stews, and casseroles. Repurposing leftovers is another way to save money and make the most of your healthy ingredients. You can use dinner leftovers to make sandwiches, wraps, or bowls for lunch, for instance.
One of my favorite options is to make brown rice or quinoa bowls for an easy dish that’s adaptable to different flavors and vegetables. I prepare the rice, quinoa, and cooked veggies on Sunday then mix and max the veggies and garnishes like cheese and dressing during the week for different meals.
Smart Cooking and Kitchen Hacks
Utilize your freezer to prevent food from spoiling and extend its shelf life.
Buy pantry staples that are nutritious such as beans, chickpeas, and protein pasta.
Save with DIY by making your own sauces, dressings, and snacks.
Minimize food waste by coming up with creative ways to use scraps (like using veggie scraps for broth).
Season your food with herbs and spices to add flavor without added cost. Garlic, pepper, and chili powder go a long way to add flavor to many different dishes.
Sample Healthy and Budget-Friendly Meal Ideas
Breakfast
Overnight oats with frozen berries and chia seeds
Scrambled eggs with spinach and whole-wheat toast
Lunch
Lentil soup with whole-grain bread
Spinach salad with canned tuna or chickpeas and lots of veggies.
Leftover dinner from the previous night in a grain bowl
Overnight oats are a cheap and tasty breakfast option.
Dinner
Chicken or tofu and veggie stir-fry with brown rice
Black bean burgers on whole-wheat buns with a side salad
Sheet pan roasted root vegetables and chicken/sausage or lentil soup with whole grain bread
Snacks
Apple slices with peanut butter
Hard-boiled eggs
A bag of nuts/seeds
Trainer’s Takeaway and Encouragement
Eating healthy doesn’t have to be expensive or complicated. By planning your meals and knowing what foods offer a lot of nutrients without a high price tag, you can enjoy healthy meals on a budget. Making smart choices and consistently choosing nutritious foods will help you make the most progress in your fitness goals while keeping your finances in order.
You have the power to fuel your body well regardless of your budget. Start with small steps - like one new budget-friendly meal per week - and it will add up to big results. Your body will thank you, and so will your wallet!
Want more healthy eating and workout ideas? Follow @Runstreet on Instagram and sign up for my free Wellness Wednesday newsletter for a mid-week dose of healthy motivation and tips.
Happy eating - and sweating - to you!
Related: 10 Benefits of a Real Food Diet, Inside Guide to Minimally Processed Foods, Meal Prep for Beginners
Marnie Kunz is a NASM-certified personal trainer, USATF- and RRCA-certified running coach, and writer based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
