Healthy food does not have to cost more. Some of the most nutritious foods in the store are also among the cheapest, and a little planning goes a long way.
The budget all-stars
- Dried or canned beans and lentils: protein and fiber for very little money; rinse canned beans to cut sodium
- Eggs: one of the least expensive high-quality proteins
- Oats and brown rice, bought in large bags
- Frozen vegetables and fruit: frozen at peak ripeness, no waste, and often cheaper than fresh
- Canned fish such as tuna, salmon and sardines
- Seasonal produce: collards, sweet potatoes, cabbage and apples in the fall
- Plain yogurt in a large tub, flavored at home with fruit
Shop with a plan
- Plan the week's meals around what is on sale, then write a list and stick to it
- Try store brands, which often match name brands for less
- Compare the unit price on the shelf tag, not the package price
- Shop the edges of the store first, where the whole foods are
- Do not shop hungry
Cook once, eat twice
Make a big pot of beans, soup, chili or a sheet pan of roasted chicken and vegetables, and plan the leftovers for lunches. Cooking at home is usually cheaper than takeout, and it puts you in control of the salt and sugar.
Ready to Get Started?
Primary care, mental health, and addiction medicine in one practice. New patients are often able to be scheduled within a week of requesting an appointment.
Help is available
If paying for food is a struggle, you are not alone, and there is help. SNAP benefits, WIC for pregnant women and young children, and local food banks can stretch a budget. Tell us at your visit; we can point you to resources in your area.
Nutrition support at Hope Integrative Medicine
If you want a meal plan that fits your budget and your health, we can build it with you. Our lifestyle medicine and primary care teams build nutrition plans around your health conditions, your schedule and the food you like, in person in West Ashley or by telehealth across South Carolina. New patients are often able to be scheduled within a week of requesting an appointment. Request an appointment.
Sources: RealFood.gov, Dietary Guidelines for Americans, 2025 to 2030; FDA, How to Understand and Use the Nutrition Facts Label.
This article is general health information and does not replace advice from your own provider.
Frequently Asked Questions
Dried or canned beans and lentils, eggs, oats, brown rice, frozen vegetables and fruit, canned fish, seasonal produce and plain yogurt are among the most affordable nutritious foods.
Yes. Frozen vegetables are frozen soon after harvest, keep well and cut waste. Choose plain ones without added sauces or salt.
SNAP, WIC for pregnant women and young children, and local food banks can help. Ask your provider's office to point you to resources near you.