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Writer's pictureIgnacio Guillen Torres

Mastering the Art of Healthy Eating on a Budget

Eating healthy on a budget is a common challenge, but with a strategic approach to shopping and meal preparation, it's entirely possible. Fortunately, we have some experience surviving on a budget, and we’re about to share this knowledge for free! See? Already saving money 😉.


The Secret To Healthy And Cheap Eating Is Home Cooking


The easy answer is: cook at home. We don’t have to become Michelin Star chefs to feed ourselves properly and there’s a plethora of recipes and resources for free on how to level up our cooking game online. But here’s the other challenge: getting cheap yet healthy ingredients. This one becomes even more difficult if we live in a city with a high cost of living like Vancouver or Toronto. 


Therefore, here are five things you can do to overcome this challenge:


  • Instead of relying on big-name supermarkets, where even sale items may be overpriced, it’s better to turn to smaller ethnic grocery stores for better deals. 

  • Bulk purchases of staples like beans and rice can lead to significant savings. 

  • When it comes to produce, selecting big bags over individual items can be cost-effective. Always go for versatile vegetables that can be prepared in numerous ways. 

  • If you are buying carbohydrates, dried pasta is a steal, and homemade pasta sauce from canned tomatoes is both economical and healthier than store-bought versions. 

  • Day-old bread and bagels are also budget-friendly options that don't compromise on taste or put your health at risk. 

To further cut costs, consider limiting snack foods and replacing sugary drinks with water. These two can make a difference in your daily spending.

Now that you know these tips on how to save when you shop, let’s talk about the places where you should do this.


Not All Chain Stores Are Created Equal

Keep in mind there are grocery stores that are not that budget-friendly. Safeway, Nesters and Save-on-Foods (we know, ironic) or Sobeys are good examples of this. However, it is still possible to save money while shopping in big stores. 


Look for generic brands. Brands like No Name and Great Value offer comparable quality to name brands at a fraction of the cost. This makes them a smart choice for those looking to eat well without breaking the bank. We can find most of these products in stores like Superstore and No Frills or any other grocery store from the Loblaw Companies portfolio. 


Register for rewards programs. Look for points cards that will help you accumulate points as you shop. Getting a card like PC Optimum could help you earn around $10 CAD a month just by shopping regularly. 


Consider shopping at Costco. Personally, we are huge fans of their food court. Offering 24g of protein and 570 calories, their $1.50 hot dog is a decent option for a meal that, in the past, has helped us survive one more day. But the savings don’t stop there, it’s a good idea to share a membership with friends or roommates and buy both vegetables and meat in bulk (which you can further split with your friends to reduce costs). Another goodie we can get from Costo is the $7 CDN rotisserie chicken, which is not only super healthy but can also be prepared in multiple ways.


The key to buying in bulk is to get some containers or freezer-ready plastic bags and freeze everything you’re not eating for the next few days. Otherwise, you’ll end up with crazy amounts of rotten food and I’m sure you don’t want that!


Tech-Savvy Savings With Mobile Apps

Let us now introduce you to two apps that have proven to help save money. We’ll start with Flipp. This app helps shoppers save money efficiently by aggregating weekly ads, deals, and coupons from various retailers. The app claims that its users can save an average of $45 per week by using the app's features. These include a digital coupon loader for loyalty cards, a shopping list to organize items, and a watch list to monitor prices for specific products. The app's search functionality makes it easy to compare prices across different stores, ensuring that we’re getting the most value from our purchases. 


The next app is TooGoodToGo. This app helps you save money while also fighting food waste. By connecting users with local restaurants and stores that have surplus food, the app allows us to purchase food at significantly reduced prices. This not only helps our wallet but also contributes to a more sustainable food system. The process is simple: we just have to use the app to find nearby participating businesses and reserve a 'Surprise Bag'. This bag can contain a variety of items from pastries to full meals, you never know! Since the food is surplus, it's offered at a fraction of the original price, giving us the chance to enjoy delicious food without overspending. Be aware that not all options there are healthy and it heavily depends on the type of restaurants we have in our surroundings, but it’s still a great option to save money. It's also a win-win situation where saving money aligns with eco-friendly practices.


Finding Nutritious Options On The Go

Now that we’re exploring less healthy but cheap options, there are some fast-food chains that offer items that won’t immediately cause you a heart attack. Many restaurants like Wendy’s, Subway and even McDonald’s have a variety of salads on their menus. Be on the lookout for Impossible meat products too! These are perfect for vegetarians and you can find them in Burger King, for example.


If we’re in a hurry but we don’t want to exceed our daily calorie intake (or at least, not by that much), Chipotle is one of the kings of “healthy” fast food. Their burrito bowl contains “only” 800 calories with approximately 32 grams of protein, which we can further increase by adding sour cream and extra cheese. 


Last but not least, go to your local Donair place. The nutritious value of their meals varies from restaurant to restaurant but they’re usually really cheap and healthy too (given you go easy on the sauces 😅).



As you can see, a little planning and creativity can go a long way in maintaining a balanced diet on a budget. By following these tips, we hope you can enjoy a diet that's both cost-effective and nutritious, proving that healthy eating doesn't have to be expensive.


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