🌱 How to Eat Healthy (Without Overthinking or Overspending)


1. Follow the 4 Pillars of Healthy Eating


These are the easiest places to start:


✔️ Pillar 1: Real Whole Foods


Aim for foods with 1 ingredient when possible.

• Fruits

• Vegetables

• Whole grains

• Beans/lentils

• Lean proteins

• Nuts & seeds


✔️ Pillar 2: Balance Each Meal


Use the 3–part plate:

• Protein (keeps you full)

• Fiber/veggies (digestion, vitamins)

• Healthy carbs (energy)


✔️ Pillar 3: Hydration


Drink water, tea, or sparkling water.

Avoid sugary drinks—they drain energy.


✔️ Pillar 4: Consistency


It’s what you eat most days, not perfection.


🛒 Foods to Look For (AFFORDABLE EDITION)


⭐ Budget-Friendly Proteins


These keep you full the longest.


Animal protein (cheap options)

• Eggs

• Chicken thighs or drumsticks

• Canned tuna or salmon

• Ground turkey

• Greek yogurt (plain)


Plant protein (very cheap)

• Lentils

• Chickpeas

• Black beans

• Tofu

• Peanut butter or almond butter


⭐ Affordable Healthy Carbs


Look for high fiber = better for fullness & energy.

• Oats

• Brown rice

• Quinoa (buy in bulk, if pricey use barley instead)

• Whole grain bread or tortillas

• Potatoes & sweet potatoes

• Whole wheat pasta

• Frozen fruits (cheaper & lasts longer)


⭐ Budget Veggies & Fruits


Tip: Buy frozen — it’s healthy and cheaper.


Vegetables

• Frozen broccoli

• Frozen green beans

• Carrots

• Spinach (fresh or frozen)

• Cabbage (super cheap and lasts weeks)

• Onions

• Bell peppers (buy in 3-pack)


Fruits

• Frozen berries

• Apples

• Bananas

• Oranges

• Grapes on sale

• Canned fruit in water, not syrup


⭐ Healthy Fats (small but powerful)


Use sparingly — they’re nutrient-dense.

• Olive oil or avocado oil

• Avocados (buy 2 at a time)

• Nuts and seeds (buy small bag; lasts long)

• Chia seeds

• Flax seeds


🍽️ Easy Affordable Meal Ideas


🥚 Breakfast


✔️ Oatmeal bowl

• Oats + frozen berries + peanut butter

✔️ Egg scramble

• 2 eggs + spinach + toast


🥗 Lunch


✔️ Rice & veggie bowl

• Brown rice + frozen broccoli + chicken thigh

✔️ Tuna wrap

• Canned tuna + Greek yogurt + lettuce in whole wheat wrap


🍲 Dinner


✔️ Sheet pan meal

• Chicken thighs + potatoes + carrots

✔️ Chickpea curry

• Canned chickpeas + coconut milk + curry spices over rice


🍏 Snacks

• Greek yogurt + honey

• Apple + peanut butter

• Nuts

• Popcorn (cheap & high fiber)

• Carrot sticks + hummus


🛒 What to Buy on a Tight Budget (10-Item Starter List)


If you want the bare minimum to eat healthy for cheap:

1. Eggs

2. Oats

3. Frozen vegetables

4. Brown rice

5. Chicken thighs

6. Canned tuna

7. Beans or lentils

8. Apples or bananas

9. Whole wheat bread/wraps

10. Peanut butter


🧠 Tips to Save Money While Eating Healthy

• Shop sales. Plan meals around what’s cheapest that week.

• Buy frozen fruits & veggies. Same nutrition, lower cost.

• Cook in batches. Saves money and your energy.

• Use fewer ingredients. 3–5 per meal is enough.

• Season well. Flavour transforms cheap food.