Eating healthy is BEST for your BUDGET - and why we can’t afford not to

Healthy eating isn’t a luxury — it’s leverage. When your energy, mood, and health go up, your expenses go down. You can’t afford NOT to eat well.

This week I was featured on KATU and shared easy ways to eat healthy on a budget. After talking about how many people in our area are serving families in need and those who need extra help with finances, I asked a few of my clients- how can we do better ourselves and help others in need. One answer was lack of nutrition education and not knowing how easy it is to cook at home.

Here are 3–5 simple principles we can use and teach to others immediately.

A. Shop the basics, not the brands

• Buy store-brand eggs, oats, beans, rice, frozen veggies.

• These have the same nutrition as name brands for 30–50%

  less.

B. Build meals around affordable protein

• Eggs

• Chicken thighs instead of breasts

• Canned tuna or salmon

• Greek yogurt

  
  

  These are some of the cheapest, highest-protein foods. And I have these all as daily staples.

  
  

C. Frozen > Fresh (sometimes)

• Frozen veggies and fruit cost 40–60% less

• They last longer and often have higher nutrient retention because they’re frozen at peak ripeness. I eat frozen blueberries and green beans daily year round🩷

• No waste = instant savings.

  
  

D. Repeat meals during the week

I know some women tell me “I cannot eat the same everyday” but I want you to flip that thought and see from a different perspective.

My most successful clients find eating Their favorite thing regularly with repetition reduces:

• decision fatigue

• impulse eating

• food waste

• extra grocery trips

  
  

  It also keeps grocery bills predictable. And honestly, I don’t always want to think about what I’m eating next. That’s a huge part of how I found food free And live in recovery from food addiction. I listen to Self Talk for weight loss, and I don’t spend time thinking or talking about food as a habit.

  
  

E. Cook once, eat 2–3 times

Examples:

• Make a big batch of rice, chicken, and veggies

• Prep a one-pan casserole

• Build different meals from the same base (taco bowls, stir-fry, wraps)

  
  

  This keeps meals healthy AND cheap.

3. Cost Comparisons

• A fast-food meal is $9–$12. EASY!

  
  

  A homemade meal with chicken, rice, and veggies is $2–$3 per serving.

  
  

• A week of eating out (just once per day) = $70–$90.

  
  

  A week of homemade lunches = $14–$20.

  
  

• The average American wastes $1,500/year in food waste.

  
  

  Meal planning and frozen produce cuts this by 50%.

  
  

4. Why Eating Healthy Actually Saves You $

YOU CAN’T AFFORD NOT TO.

A. More energy = more productivity

When you eat whole foods:

• fewer crashes

• fewer cravings

• more focus

  
  

  That means better work performance and fewer missed opportunities.

  
  

B. Less sickness

People with healthier diets spend:

• 32% less on medical bills on average

• miss fewer workdays

• save money long-term on prescriptions and doctor visits (I am Not on any px by choice) so I save a ton of money and time here.

  
  

C. Prevents expensive chronic issues

Poor diet is one of the biggest drivers of:

• diabetes

• heart disease

• obesity-related costs

  
  

  These conditions cost families thousands per year.

  
  

D. Healthy eating reduces stress spending

When your blood sugar is stable, you naturally spend less on:

• drive-thru trips

• caffeine

• snacks

• emotional “reward” foods

  
  

Your nutrition becomes the cheapest stress-management plan.

You think healthy eating is expensive? Try being tired, sick, stressed, and unfocused. THAT is expensive.

I have had no money and abundance, and I still would chose to eat like I don’t have the money to go out. I do go out to eat 1-2x week if I have to for social events but 100% of the time my basic, low cost food tastes better, is WAY healthier, and saves us a ton of time/decision fatigue🔥

Fuel your body first — the rest of your life gets budget friendly🩷