Healthy Eating on a Budget

Healthy food can at times seem more expensive than buying higher calorie and fat foods. Let’s look at ideas on how to stay within a budget, get the most for your money, and keep eating healthy on the Medical Weight Loss program.

Read grocery store flyers

Each week they offer buys of the week. You can get meat, fish, and produce at a special sale price. Stock up on good guys for the freezer.

Buy in bulk

Buying a whole turkey breast vs. a split breast can save you money per pound. Often times a 3 lb. bag of apples is much cheaper than purchasing individual apples. Purchasing our programs in full and receive a percentage off savings.

Skip the convenience

Purchasing pre-cut fruit is often more expensive than purchasing a whole watermelon.  Make your own salad for a few cents instead of a pricey salad bar.  Same with meat.  Purchasing precooked shrimp at the deli is much more expensive than cleaning your own.

Visit your local produce stands and farmer’s markets

Buying in season fruits and vegetables is much more affordable than buying out of season store bought foods. Farmer’s markets and produce stands often sell their foods for less.

Look for a local butcher shop or seafood store

Some meat choices are cheaper at butcher shops and seafood stores because they are bought in bigger quantities buy the owner or from local farmers.Enter your text here...

Pre-make and freeze your own convenience meals

When you find a good deal at a store, pre-make some meals. This will also help for when you are in a time pinch. You can eat that vs. hitting fast food. This will save money and calories.


Preplan your meals based on what is on sale or what you have on hand to use. This insures sticking to plan and saving dollars, not wasting what you already have.

Make a grocery list

Make a shopping list based on what menus you’ve pre-planned. Stick to the list and you’ll save yourself from buying unnecessary items.

Drink water

Drinking a diet soda for $1 dollar a day can add up to $365 yearly. Water is free at most restaurants and at home.

Go with frozen vegetables

Can’t find any in season bargain broccoli? Go with fresh frozen. It is an inexpensive and still nutritional packed way to get your favorite vegetables in for cheaper all year round.

Healthy Weight Loss Foods
Now that we’ve looked at some general tips for staying on a budget in part one, let’s look at the best value in the individual food categories.


You can’t go too wrong with any dairy selection. Our approved milk is definitely the most affordable choice. Second choice would be the reduced fat cheese, and most expensive would be the yogurt.


Like we mentioned in part one, water is the cheapest, even often free choice. Coffee or tea would come in second since it can be bought in large quantities and it can be used for several weeks.


Fruits in season will yield the best prices. Some choices are always good prices. Large bags of apples, grapes, whole melons, lemons, and limes are usually good choices.


Oils, such as canola oil is the most economical choice. A bottle will last a long time when only a teaspoon is used per day. All other fat choices are not too expensive.


Proteins vary in cost. Eggs weigh in as the cheapest choice. Canned tuna, cottage cheese, chicken breast, beef, and liver are also low budget choices. Look for sale fish to also save money.


Vegetables, like fruit, are cheaper in season. A head of cabbage or lettuce is a good buy all year round. Cucumber, celery, and whole carrots are also a good choice. Bags of frozen broccoli, cauliflower, and green beans are also an affordable choice.


Starches are an inexpensive choice. A box of Melba toast lasts a whole week. A loaf of diet bread can be stored in the refrigerator or frozen to also keep it longer. Other cheap choices are red potatoes, rice, and pasta.

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