"Eating healthy is too expensive" - DEBUNKED
- ryaneswope
- Apr 3
- 3 min read
Updated: Apr 5
Oftentimes, people (including myself) feel like eating healthy is too expensive and simply not worth it! That is a very real thought, especially in our current influencer-driven society, where eating healthy is often portrayed as a luxury by the media. I am here to tell you that that is not the case. In this blog post, I will be sharing four simple ways to optimize your diet and eat nutrient-dense whole foods, all without breaking the bank!
1. Meat Prep- I STAND BY THIS.
Meat prep is my most-used method to cut my grocery bill in half. The idea is that you buy your proteins in bulk and make it last 3-4 months. Doing this significantly reduced my weekly grocery bill from ~$100 down to ~$40 a week. It is a lot of work on the front end, but it pays off during those busy work weeks. I typically commit to doing this once every quarter, normally on Sunday.
So how do you do it? I go to Costco, but you could also go to Sam’s or a meat market and purchase large quantities of meat. (Note: I do not eat animal protein at every meal, so the amount purchased will differ for everyone. A safe amount would be 15-25 lbs.) I prefer chicken, salmon, and ground turkey, but you can add steak or whatever meat you want for variety. When I get home, I portion everything out -- typically 4-6 oz per serving. Then I individually wrap each portion using Ziploc or any freezer-safe bags, label them, and store them neatly in the freezer. When it’s time to cook during the week, all you have to do is pull out the meat you want for dinner, defrost it, and you’re good to go. No extra thinking or last-minute grocery runs.
Photo: January 12, 2026 Meat Prep
2. USDA Food and Nutrition Services SNAP.
SNAP is a supplemental nutrition program where the government provides a fixed amount on a debit card for you to use and purchase groceries at a wide variety of stores. Using SNAP benefits to pay for your groceries will significanly take the load off your finances. See if you apply for SNAP benefits, more people qualify than you might think. You can buy meats, fruits, vegetables, dairy products, and grains. The first link is a site to find grocery stores that accept SNAP in your area and the second is the link to apply.
Resource Links:
3. Purchasing frozen fruit and vegetables.
The fresh vs frozen debate has been persistent in the media for a while, but I am here to tell you that frozen produce carries just as much nutritional value. Frozen produce gives you the flexibility to consume it over a longer period of time. You won't need to purchase it every week; preventing throwing away moldy, unused fruits and veggies in the trash. Read the NIH article linked below, titled “Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage.” Pretty shocking results!
4. Shop seasonally.
Eating with the seasons is beneficial for your wallet and your body! Seasonal eating refers to purchasing and consuming food when it is naturally harvested. Food costs go down due to the ease of harvest/production. For example, strawberries in the summer taste 100 x better and are around $1-2 cheaper than in the winter! Follow this seasonal food guide below for more ideas and guidance. https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide
Additional Resources:
1.
Bouzari A, Holstege D, Barrett DM. Vitamin Retention in Eight Fruits and Vegetables: A Comparison of Refrigerated and Frozen Storage. Journal of Agricultural and Food Chemistry. 2015;63(3):957-962. doi:https://doi.org/10.1021/jf5058793
2.
World Health Organization. Healthy Diet. World Health Organization. Published 2020. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
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