Nutritious Doesn't Mean Expensive

One of the biggest myths in food is that healthy eating costs more. While organic specialty items can be pricey, nutritious everyday cooking is often cheaper than processed alternatives. Here are 12 strategies to eat well on any budget.

1. Plan Before You Shop

Meal planning is the single most effective way to reduce food costs. When you know what you're making, you buy only what you need. Use ReelToMeal to collect recipes throughout the week, then plan your menu around what's on sale.

2. Embrace Beans and Lentils

Dried beans cost pennies per serving and are nutritional powerhouses. One pound of dried beans yields about 6 cups cooked—that's multiple meals for a couple of dollars. Lentils cook quickly without soaking.

3. Buy Whole Chickens

A whole chicken costs less per pound than parts. Roast it for one meal, use leftovers for sandwiches or salads, make stock from the bones. Three uses from one purchase.

4. Shop Seasonally

Produce in season costs a fraction of out-of-season prices and tastes better. Summer: tomatoes, zucchini, berries. Fall: apples, squash, Brussels sprouts. Winter: citrus, cabbage, root vegetables. Spring: asparagus, peas, greens.

5. Frozen Is Your Friend

Frozen fruits and vegetables are picked at peak ripeness and flash-frozen. They're often more nutritious than "fresh" produce that spent weeks in transit. Plus, no waste—use only what you need.

6. Cook in Batches

Cooking large quantities saves time and money. Double recipes and freeze portions. Batch-cook grains on weekends. The energy cost of running the oven once for a big batch beats running it multiple times.

7. Reduce Meat, Don't Eliminate

Going meatless a few days a week significantly cuts costs. Try beans in tacos, lentils in pasta sauce, or tofu stir-fries. You'll still enjoy meat but spend less overall.

8. Master the Egg

Eggs are incredibly cheap, versatile protein. Frittatas, fried rice, shakshuka, breakfast burritos—eggs turn simple ingredients into complete meals.

9. Buy Store Brands

Generic staples (flour, sugar, canned goods, spices) are often identical to name brands but cost 20-40% less. Reserve brand loyalty for items where you truly notice a difference.

10. Don't Shop Hungry

This simple trick prevents impulse purchases. Eat before you shop, stick to your list, and avoid the processed snack aisles.

11. Use Everything

• Vegetable scraps → homemade stock
• Stale bread → breadcrumbs or croutons
• Overripe bananas → banana bread
• Wilting greens → smoothies or soups

12. Compare Unit Prices

Bigger isn't always cheaper. Check the price per ounce or per unit to find the true best deal. Sometimes medium packages beat bulk.

Sample Budget-Friendly Weekly Menu

Monday: Lentil soup with crusty bread
Tuesday: Chicken stir-fry with frozen vegetables
Wednesday: Bean tacos with cabbage slaw
Thursday: Leftover chicken grain bowls
Friday: Shakshuka with eggs
Saturday: Homemade pizza night
Sunday: Batch-cook roast chicken and prep for the week

Healthy eating is about smart choices, not expensive ingredients. Start with one or two tips and build from there.