Eating Healthy … and Frugal?

Eating Healthy and Frugal, header image

I have often heard people say that healthy food cost more, I may even have heard myself say that from time to time. This may be true if you are considering ‘healthy’ food to come in a box or package from the grocery store. Many of those items, while they are healthier then there alternatives, still contain preservatives, chemicals and fillers. The best way to be healthy and frugal with your diet is to make it yourself. When you DIY you know exactly what your are eating and you can substitute ingredients for healthier options.

• Try to buy produce when it is in season or a sale item, buy in bulk and freeze the extra
• Growing your own produce is a great way to stretch a buck, there are even some items you can grow from kitchen scraps

• Don’t buy packaged, processed foods … make your own when you can

• Cook large portions and freeze the leftovers for when you need a quick meal

• Cut down on your meat and try some alternative forms of protein. Most people consume more animal protein than they need. In other words, don’t make the meat the main focus of your dish

• Buy only what you need and plan your meals ahead. Try and incorporate some of the ingredients into multiple dishes so you get the most bang for your buck

• Buy ‘no-name’ brands when you can, however some economy brands may be stuffed with fillers and chemicals so check the ingredients first

• Compare unit sizes and prices to make sure you’re getting the most for your money, packaging can be deceiving


• Beans and Legumes
• Quinoa, Seitan and Tempeh
• Tofu and Soy
• Nuts and Seeds
• Green Peas, Edamame and Leafy Greens
• Eggs

• If you eat meat, consider adding more fish to your diet. You can purchase frozen fillets (no batter) in the seafood section for about $10 a bag (around 10 fillet/bag) and each fillet has about 20g of protein.


• Applesauce in place of oil, butter or sugar
• Nonfat greek yogurt in place of sour cream or mayo
• Mashed avocado in place of butter or oil in baking
• Mashed Bananas in place of sugar, butter or fats
• Rolled oats instead of bread crumbs
• Whole wheat flour instead of white flour
• Pureed potato instead of cream for soups
• Less salt, more spices


One thought on “Eating Healthy … and Frugal?

  1. Pingback: Eating Healthy … and Frugal? | Shannon Whitwell

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