A woman at home with a bag of healthy groceries and shopping receipt.
Image Credit: Ihar Ulashchyk/iStock/Getty Images
Nutritionists often say that healthy eating doesn't have to be expensive, but for many, it can take a bite out of the monthly budget. According to the U.S. Department of Agriculture's most recent Cost of Food at Home food plans, a single adult on the least expensive "thrifty plan" can expect to spend about $170 per month to eat healthy. Sticking to a budget lower than this takes careful planning.
Make a List
When you're on a budget, you'll need to eat in most, if not all of the time. Planning out the week's meals ahead of time and making a shopping list is a smart move to saves time and money. Decide what you'll eat for a week, or even a month, and plan meals based around low-cost staple foods like oats and eggs for breakfast; tuna, peanut butter, cheese and nonfat plain yogurt for lunch; and inexpensive cuts of meat like chicken thighs or flank steak and dried beans and grains like brown rice that you can buy in bulk for dinner. Frozen fruits and vegetables are usually less expensive than fresh but can be just as nutritious.
Store-brand products sold in large-sized containers usually have the lowest prices. Compare not only the individual prices, but also the unit prices listed on the shelf. The unit price of a product compares the cost per pound, quart, etc., and it may be beneficial to buy larger packages of a food if it's a staple and has a long shelf life or can be packaged into smaller portions at home and frozen. Other money-saving tips including scanning the store circular for good buys that you can stock up on, buying fresh produce only when it's in season, and avoiding prepared meals and convenience products in favor of lower-cost ingredients that you assemble yourself.
Add It Up
To stick to a budget of $100 a month, or $25 a week, you'll have to eat for less than $4 each day. For breakfast, try a bowl of oatmeal with half a banana and a scrambled egg, which should cost less than a dollar. Get into the habit of repackaging ingredients from dinner for lunches the next day. If dinner was chicken thighs with brown rice, peas and carrots, and a cucumber and tomato salad, use any leftover chicken and vegetables to turn into a roll-up sandwich or salad the next day. Soups and stews can also be inexpensive to prepare and provide tasty leftovers.
Skip Junk Food
Snack food or fast food might seem like a low-cost and filling option, but neither provides much nutrition, and both will cost you more in terms of empty calories. Instead of grabbing fries and a drink for a snack, choose a banana with peanut butter, or yogurt with nuts for less than $1 and far more nutrients. Other low-cost snacks include carrot sticks cut from whole carrots, with homemade yogurt herb dip, or a piece of pita bread cut into quarters and served with hummus.
FAQs
Decide what you'll eat for a week, or even a month, and plan meals based around low-cost staple foods like oats and eggs for breakfast; tuna, peanut butter, cheese and nonfat plain yogurt for lunch; and inexpensive cuts of meat like chicken thighs or flank steak and dried beans and grains like brown rice that you can ...
How much does it cost per month to eat healthy? ›
A recent study found that following the MyPlate Dietary Guidelines would cost a family of four between $1,000-$1,200 a month ($12,000.00-$14,400 annually) depending on the age of the family members and the percentage of fruits and vegetables that were fresh, frozen, and canned (Mulik & Haynes-Maslow, 2017).
What is a realistic grocery budget per month? ›
According to the USDA guidelines, you might spend $979 a month on a thrifty plan, $1,028 on a low-cost plan, $1,252 on a moderate-cost plan and $1,604 on a liberal plan.
How to live on $100 groceries a month? ›
Decide what you'll eat for a week, or even a month, and plan meals based around low-cost staple foods like oats and eggs for breakfast; tuna, peanut butter, cheese and nonfat plain yogurt for lunch; and inexpensive cuts of meat like chicken thighs or flank steak and dried beans and grains like brown rice that you can ...
Is healthy food cheaper than junk food? ›
One piece of British research in 2023, the Broken Plate report by The Food Foundation released in June, found that healthy food is usually twice as expensive as less healthy food, on a per calorie basis.
What is the 6 to 1 grocery method? ›
The 6-to-1 Grocery Method is a basic calculation (we're talking elementary-level math, basically counting), to plan your weekly grocery shop. Here's the system: Fill your grocery cart with six vegetables, five fruits, four proteins, three starches, two sauces or spreads, and one "fun" item for yourself.
What is the 50 30 20 rule? ›
The 50-30-20 rule recommends putting 50% of your money toward needs, 30% toward wants, and 20% toward savings. The savings category also includes money you will need to realize your future goals.
What is the average grocery bill per person? ›
Average grocery cost per month for 1 person in a household
Considering the Thrifty and Liberal plan averages, the monthly grocery cost for an adult male falls between $275.63 and $434.33, while the average for an adult female ranges from $238.46 to $384.93.
What is a good grocery budget for 2 people? ›
According to a recent GOBankingRates article, average grocery costs range from $250 to $550 per person, per month.
Can you live with $1,000 dollars a month? ›
Living on $1,000 per month is a challenge. From the high costs of housing, transportation and food, plus trying to keep your bills to a minimum, it would be difficult for anyone living alone to make this work. But with some creativity, roommates and strategy, you might be able to pull it off.
It's a common belief that eating healthy is too expensive. In 2013, the Harvard School of Public Health analyzed 27 studies and found that it cost an average of $1.50 more per day to eat healthy.
What is a cost for being healthy? ›
“While healthier diets did cost more, the difference was smaller than many people might have expected. Over the course of a year, $1.50/day more for eating a healthy diet would increase food costs for one person by about $550 per year.
How much does it cost for one person to eat per month? ›
Average grocery cost per month for 1 person in a household
Considering the Thrifty and Liberal plan averages, the monthly grocery cost for an adult male falls between $275.63 and $434.33, while the average for an adult female ranges from $238.46 to $384.93.
What is the cost of a balanced diet? ›
The Food Costing in BC 2022 report assesses the affordability of healthy eating for individuals and families in the province. According to the latest data, the average monthly cost of a nutritious diet for a family of four in B.C. in May and June 2022 was $1,263 per month.
