Healthy on a Budget

Affordable and healthy meal ideas for your next grocery trip

July 2025

by Vanessa LaFaso Stolarski, Contributing Columnist

These days, grocery store penny-pinching has become a necessity, but tasty flavors and quality nutrition can still be on your dinner menu. With a dash of old-fashioned know-how and a sprinkle of creativity, anyone can stretch their grocery budget and still eat well. Let’s talk about how to make your dollar go further at the checkout line while still cooking healthy, delicious meals.

To start, try planning daily of the week. Sit down with your calendar and jot down what you want to cook, considering how much time (and energy) you expect to have to prepare the meal. This simple habit prevents last-minute store runs and sneaky junk food impulse buys that wreak havoc on the budget and, ultimately, on your health. By using this technique, you can shop smarter and stick to your list, leaving less room for waste and more room for savings. try.

Next, do a quick scan of your pantry. Make a list of any items your family uses the most and tack it up inside or near your pantry door. The quick-reference sheet will help you narrow down what you need to avoid overspending and leave less room for waste. Consider buying in bulk staples such as rice, pasta and oats, or packaged goods like canned tomatoes. Most of these common items cost less when you buy them in bulk.

While fresh produce can be expensive, buying seasonal produce tends to be easier on the wallet. Fruits and vegetables that are in season also taste better and typically contain a higher nutrient content. Check with your local farmers market or produce stand for bargains, and while you’re there, ask the vendor for cooking tips. If that’s not possible, frozen vegetables are a cost-effective substitute and can also be bought in bulk.

Here are three cost-effective dinner ideas to feed your family:

HEARTY BEAN AND VEGGIE CHILI

Ingredients:

• 1 can black beans
• 1 can diced tomatoes
• 1 bell pepper
• 1 onion
• 1 cup corn

Dice onion and bell pepper. Spray a pan with cooking oil and sauté over medium heat until soft. Add remaining ingredients and simmer for 20 minutes. Mix with chili powder. Season with salt and pepper, to taste.

SIMPLE BAKED CHICKEN AND VEGGIES

Ingredients:

• 4 bone-in chicken thighs
• 4 carrots
• 1 head of broccoli
• 2 potatoes
• 2 tbsp olive oil

Preheat the oven to 400 degrees. Chop carrots, broccoli and potatoes. Toss the vegetables in olive oil. Place the ingredients on a baking sheet. Bake for 35-40 minutes. Season with salt and pepper, to taste.

PASTA WITH GROUND BEEF AND SPINACH

Ingredients:

• 1 lb ground beef
• 12 oz pasta
• 4 cups fresh spinach
• 4 cloves of garlic
• 2 tbsp olive oil

Cook pasta according to instructions.  Sauté garlic in olive oil over medium heat. Add beef until browned. Add spinach until wilted. Toss in pasta. Season with salt and pepper, to taste.