37 Easy Low-Calorie Salads for Weekly Meals

37 Easy Low-Calorie Salads for Weekly Meals

M Hasan    4:00 AM   

A Variety of Salads to Satisfy Every Palate

Salads are a versatile and nutritious way to enjoy a wide range of flavors and textures. From classic green salads to more unique combinations, there’s something for everyone. Below is a collection of various salad recipes that cater to different tastes and dietary needs.

Green Bean Salad

This refreshing green bean salad offers a tangy twist with balsamic flavors that complement any meal or holiday gathering. It's a simple yet satisfying dish that can be enjoyed in 30 minutes, serving 16 people. The nutritional profile includes 77 calories per serving, with a balance of fat, protein, and carbohydrates. This salad is perfect for those looking for a light and healthy option.

Zesty Steak Salad

For a hearty and flavorful option, the zesty steak salad combines stir-fried steak with vegetables, offering a cozy kick. It can be customized with toppings like shredded cheese, croutons, mushrooms, or cucumbers. This recipe takes 20 minutes to prepare and serves 4 people. With 218 calories per serving, it's an excellent choice for a quick lunch or dinner.

Salad with Salmon

This low-calorie salad is ideal for those seeking a healthy and fast meal. It's easy to make after a long day at work, featuring salmon as the star ingredient. The recipe serves 2 people and has 265 calories per serving. The combination of salmon, vegetables, and a light dressing makes this salad both delicious and nutritious.

Almond Strawberry Salad

A vibrant and flavorful salad, the almond strawberry salad features strawberries and sliced almonds, making it a delightful addition to any meal. It's quick to prepare, taking only 10 minutes, and serves 4 people. With 75 calories per serving, this salad is a great option for those looking for a sweet and crunchy bite.

Twisted Eggs Benedict Salad

This unique salad offers a breakfast twist on a traditional favorite. It can be prepped overnight and dressed in the morning, making it a convenient option. The recipe serves 8 people and has 199 calories per serving. The combination of eggs, salad, and a creamy dressing creates a satisfying and indulgent meal.

Cauliflower Potato Salad

This innovative take on a classic potato salad uses cauliflower as a base, along with carrots, olives, and other surprises. It's a healthy alternative that serves 8 people and has 61 calories per serving. This salad is perfect for those looking for a lighter version of a traditional dish.

Chicken Taco Salad

This chicken taco salad is a versatile dish that can be used in various meals, including tacos, sandwiches, omelets, and enchiladas. It serves 6 people and has 143 calories per serving. The recipe is easy to prepare and can be customized with various seasonings and toppings.

Shrimp & Nectarine Salad

A refreshing summer salad, the shrimp and nectarine salad combines shrimp, corn, tomatoes, and nectarines with a tarragon dressing. It serves 4 people and has 252 calories per serving. This salad is perfect for a cool meal on a hot day.

Watermelon and Spinach Salad

This summer salad is a delightful combination of watermelon and spinach, offering a refreshing and healthy option. It serves 8 people and has 84 calories per serving. The combination of sweet watermelon and leafy spinach creates a balanced and tasty dish.

Shrimp Scampi Salad

Combining the flavors of shrimp scampi and fresh spinach, this salad is a favorite among families. It serves 4 people and has 201 calories per serving. The recipe is quick to prepare and offers a delicious and nutritious meal.

Cucumber Tomato Salad

This fast and fresh salad is a winner at every gathering. It serves 6 people and has 90 calories per serving. The combination of cucumbers and tomatoes makes for a simple yet flavorful side dish.

Marinated Tomatoes

These colorful low-calorie tomatoes are perfect for buffets or large gatherings. They can be prepared hours ahead and serve 8 people. With 93 calories per serving, this salad is a great option for any occasion.

Turkey and Pasta Ranch Salad

This easy pasta salad is loaded with fresh veggies and a classic ranch dressing that appeals to kids. It serves 6 people and has 256 calories per serving. The combination of turkey, pasta, and vegetables makes for a satisfying and healthy meal.

Green Salad with Shrimp and Wine Vinaigrette

This tasty green salad with shrimp is light and can be made with whatever vegetables you have on hand. It serves 5 people and has 277 calories per serving. The wine vinaigrette adds a nice touch of flavor to the dish.

Sesame Beef & Asparagus Salad

This meaty salad is wonderful at the start of asparagus season. It serves 6 people and has 160 calories per serving. The combination of beef and asparagus creates a hearty and flavorful dish.

Classic Cobb Salad

This classic salad is a favorite for its variety of ingredients and flavors. It serves 4 people and has 260 calories per serving. The combination of meats, vegetables, and a creamy dressing makes for a satisfying meal.

Heirloom Tomato Salad

This simple yet elegant dish is always a hit with guests. It serves 6 people and has 75 calories per serving. The variety of colors in the tomatoes adds visual appeal to the dish.

Spinach Salad with Warm Bacon Dressing

This comforting spinach salad with bacon dressing is a favorite in winter. It serves 4 people and has 280 calories per serving. The warm bacon dressing adds a rich and savory flavor to the dish.

Dill Garden Salad

This salad features a mix of fresh vegetables and a delicious dill dressing. It serves 6 people and has 75 calories per serving. The combination of vegetables and herbs makes for a refreshing and healthy meal.

Spicy Coleslaw

This coleslaw is a favorite for picnics and barbecues. It serves 8 people and has 34 calories per serving. The spicy dressing adds a kick of flavor to the dish.

Watermelon Tomato Salad

This eye-catching salad combines watermelon and tomatoes for a winning combination. It serves 18 people and has 33 calories per serving. The sweet and tangy flavors create a refreshing and healthy dish.

Italian Potato Salad

This simple-to-assemble potato salad is perfect for picnics and outings. It serves 10 people and has 170 calories per serving. The addition of other fresh vegetables allows for customization.

Radish Asparagus Salad

This fresh spring salad features lemon zest and mustard in the dressing, adding a punch of flavor. It serves 6 people and has 73 calories per serving. The combination of asparagus and radishes makes for a crisp and refreshing dish.

Feta Garbanzo Bean Salad

This quick garbanzo bean salad is a hit with crowds. It serves 4 people and has 268 calories per serving. The addition of grilled chicken or steak can turn it into a hearty main-dish salad.

Garden Tomato Salad

This tomato and cucumber salad is a favorite for its simplicity and freshness. It serves 8 people and has 92 calories per serving. The combination of tomatoes and cucumbers makes for a refreshing and healthy side dish.

Tarragon Asparagus Salad

This asparagus salad is drizzled with a light, lemony vinaigrette and tarragon. It serves 4 people and has 77 calories per serving. The combination of asparagus and tarragon adds a fresh and flavorful touch.

Cucumber and Red Onion Salad

This cucumber and onion salad is a great option for picnics or potlucks. It serves 4 people and has 31 calories per serving. The combination of cucumbers and onions makes for a simple and refreshing dish.

Strawberry-Blue Cheese Steak Salad

This tangy steak salad is a favorite among families. It serves 4 people and has 289 calories per serving. The combination of steak, strawberries, and blue cheese creates a unique and flavorful dish.

Pork Salad

This easygoing meal features healthful veggies, pork tenderloin, fresh herbs, and a warm soy dressing. It serves 2 people and has 229 calories per serving. The combination of ingredients makes for a satisfying and healthy meal.

Spring Pea & Radish Salad

This fresh spring salad is a welcome change from winter dishes. It serves 6 people and has 50 calories per serving. The combination of peas and radishes adds a crisp and refreshing flavor.

Asparagus Spinach Salad with Chicken

This salad is a favorite during the summer months, packed with fresh produce. It serves 6 people and has 267 calories per serving. The combination of asparagus, spinach, and chicken makes for a hearty and healthy dish.

Pork and Balsamic Strawberry Salad

This entree salad is a welcome sign of warmer days. It serves 4 people and has 291 calories per serving. The combination of pork, balsamic, and strawberries creates a unique and flavorful dish.

Nectarine and Beet Salad

This colorful mixed green salad features beets, nectarines, and feta cheese. It serves 8 people and has 84 calories per serving. The combination of ingredients creates a scrumptious and visually appealing dish.

Tuna Nicoise Salad

This classic French salad features veggies, potatoes, tuna, and eggs. It serves 4 people and has 327 calories per serving. The combination of ingredients makes for a hearty and flavorful meal.

Orange Chicken Spinach Salad

This salad features chicken, spinach, mandarin oranges, and red onion, tossed with a tangy vinaigrette. It serves 4 people and has 270 calories per serving. The combination of ingredients creates a refreshing and colorful dish.

Strawberry-Turkey Spinach Salad

This light and refreshing salad features fresh strawberries, yellow peppers, and baby spinach. It serves 4 people and has 260 calories per serving. The combination of ingredients makes for a visually appealing and nutritious dish.

Refreshing Shrimp Salad

This filling yet light salad features avocado, strawberries, and shrimp, with a variety of dressings to choose from. It serves 4 people and has 239 calories per serving. The combination of ingredients creates a refreshing and satisfying meal.

Low Calorie Salads FAQ

How can I make a filling, low-calorie salad?
To make a low-calorie salad more filling, start with a base of fiber-rich greens or chopped vegetables and then add in lean protein like grilled chicken, beans, tofu, or hard-boiled eggs. You can also bulk up the salad by adding hearty grains, roasted seasonal vegetables, a spoonful of hummus, or some healthy fat like avocado or nut butters.

What dressings are best for low-calorie salads?
Dressings made with lemon juice, vinegar, mustard, or Greek yogurt are some of the best low-calorie options. They’re easy to make at home and can be adjusted for dietary needs. For example, a classic vinaigrette with lemon juice, olive oil, and Dijon mustard adds brightness without adding extra calories and works with most salads. If you’re avoiding dairy, blend some tahini with fresh herbs and a little water to make a creamy, dairy-free dressing for richness and balance without needing yogurt or sour cream.

Can low-calorie salads include grains or pasta?
Yes, you can make low-calorie salads using grains and pasta, as long as you keep portions in check and balance them with plenty of vegetables and lean protein. Whole grains like quinoa, bulgur, or farro are fiber-rich and add a nice texture, making salads more satisfying without adding too many calories. For pasta salads, pair the pasta with crunchy veggies, herbs, and a light vinaigrette.

Top 19 Tips to Save Money on Plant-Based Shopping

Top 19 Tips to Save Money on Plant-Based Shopping

M Hasan    4:02 AM   

About the Experts

Bridget Wood is a registered dietician nutritionist and certified diabetes care education specialist with a private practice in Reno, Nevada. She also serves on the Advisory Board for Risely Health and acts as a diabetes coach with Your Diabetes Insider.

Beth Stark is a registered dietician nutritionist with a private practice in Harrisburg, Pennsylvania. She works with individual patients, brands, and organizations to create custom recipe plans and provide health and wellness guidance.

Erika Allen is the founder and CEO of Urban Growers Collective, an organization focused on community food security.

Sandra Zhang is a registered dietician nutritionist and pediatric dietitian at the Frances Stern Nutrition Center at Tufts Medical Center. She specializes in treating weight management, hyperlipidemia, prediabetes, nutrient deficiencies, gastrointestinal conditions, and enteral nutrition.

Kelsey Lorencz is a plant-based registered dietitian in Saginaw, Michigan. She runs Graciously Nourished, a platform that prioritizes sustainable healthy eating habits, meal planning, and quick-and-easy recipes.

Dani Lebovitz is a registered dietician nutritionist, pediatric dietitian, and owner of Kid Food Explorers. She’s also a certified diabetes care education specialist and serves as a peer reviewer for several nutrition journals.

Toby Smithson is a registered dietician and senior manager of nutrition and wellness for the American Diabetes Association. She’s also the founder of Diabetes Everyday, an organization that supports diabetes management through nutrition and lifestyle.

JaLorean Hayes is a registered nurse, public health expert, and founder of Meal Maps, a platform that helps people manage health conditions through diet and nutrition.

Joan Salge Blake is an award-winning nutrition professor at Boston University and host of the nutrition and health podcast Spot On! She’s also a spokesperson for the Academy of Nutrition and Dietetics and author of several nutrition books.

Vandana Sheth is a registered dietitian nutritionist who specializes in plant-based and diabetes nutrition. She runs a nutritional consulting business in Los Angeles and is a Fellow of the Academy of Nutrition and Dietetics.

Highlights

There are many potential health benefits associated with a nutrient-dense, plant-based diet. However, it’s a misconception that plant-based or vegan diets are more expensive. Experts recommend being selective about which organic produce you buy and knowing when to buy canned or frozen. Shopping sales and using apps can help you significantly cut down on your grocery bill. If you’re looking to eat more plant-based foods, you don’t have to spend a lot of money. A vegan or vegetarian diet—or one simply that has more plants added to it—can be affordable if you know how to save money on groceries, and, in many cases, they can cost less than following a traditional diet. So yes, you can still eat plant-based on a budget.

“When people think of plant-based eating, they think they need specialized products,” says Bridget Wood, RDN, CDCES, a registered dietician nutritionist in Reno, Nevada. “But you can get the job done with things like beans, legumes, nuts, tofu, edamame, vegetables, fruit, and whole grains. These items are often more affordable than the packaged convenience plant-based foods and can be more nutritious as well.”

Think of it like this: You’re going to want a protein with dinner. Well, at FreshDirect, you can get turkey breast for $8.29 a pound or steak for a minimum of $10.99 a pound (and the price goes up considerably for more popular cuts)—or you can get 14 ounces of organic tofu for $3.69. The plant-based option costs significantly less.

Why Follow a Plant-Based Diet

Before we jump into how to save money on groceries, let’s talk about what plant-based eating means. Unlike a vegan or vegetarian diet, a plant-based diet may include some meat and animal products, as well as poultry and seafood. So you can be a vegan eater and follow a plant-based diet—or you can be a flexitarian on a plant-based diet. (A flexitarian diet leans towards plants without completely cutting out meat.)

Eating a plant-based diet simply means eating more plants, including plant-based protein. “Because a well-planned plant-based diet will include an overall abundant intake of powerful, health-protective vitamins, minerals, and plant nutrients, it offers many health perks,” says Beth Stark, RDN, LDN, a registered dietician nutritionist with a private practice in Harrisburg, Pennsylvania. “This includes a lower risk for chronic diseases like heart disease, diabetes, and certain cancers. A plant-based diet also promotes a healthier gut, thanks to a higher fiber intake.”

Of course, to get those health benefits, you need to eat balanced meals. Think of a protein (for instance, tofu, beans, nuts, or seeds), a healthy fat (such as avocado, olives, or olive oil), a whole grain (like brown rice, quinoa, or oats), and a vegetable or fruit at every meal. “A plant-based diet isn’t a healthier option and won’t deliver positive health benefits when it’s lacking in nutrient-dense foods,” adds Stark.

Now that we’ve gone over the whys of following a plant-based diet, let’s talk about how you can lower your grocery bill.

Tips to Save Money on Groceries

1. Plan around what will spoil first
   “Before shopping, always create your upcoming week’s meal plan to focus on fresh ingredients that are verging on the end of their shelf life and need to be used up,” says Stark. This step prevents you from buying duplicate ingredients that might go to waste, ultimately causing you to throw dollars right in the trash.

2. Buy in bulk
   “Shop in bulk, especially for dry goods or canned goods,” says Julia Zumpano, RD, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. Research from the University of Massachusetts Amherst estimates bulk items, on average, come at about a 30% discount.

3. Batch cook whole grains
   “Prepare a big batch of your favorite whole grain, like super budget-friendly brown rice, at the beginning of the week to incorporate into quick meals like grain bowls, salads, casseroles, tacos, or stir-fries when you’re especially time-pressed,” says Stark.

4. Plan several meals with the same protein
   “If you have two to three meals or snacks that will use pinto beans, it’s easy to cook a batch on the weekend and use these throughout the week to create several different meals,” says Kelsey Lorencz, RD, a plant-based registered dietitian in Saginaw, Michigan.

5. Freeze produce
   Have extra cauliflower from salad prep or extra bananas that went brown too fast? Freeze them in freezer-safe zip-top bags. You can use them to make a plant-based breakfast or dessert.

6. Use the whole plant
   “Maximize your money and minimize food waste by finding creative ways to use every last bit of your produce!” says Dani Lebovitz, MS, RDN, CDDS, CDCES, a pediatric dietician and owner of Kid Food Explorers.

7. Start gardening
   “Plant a garden,” says Toby Smithson, RDN, CDCES, FAND, a registered dietician and senior manager of nutrition and wellness for the American Diabetes Association.

8. Avoid mock meats
   “Avoid using a lot of plant-based convenience foods such as mock meats and cheeses, as the price can be pretty hefty on these pre-packaged foods,” says Lorencz.

9. Choose protein strategically
   “Stick to the basics,” Zumpano advises. “Tofu is much less expensive than meat alternatives.” Mock meats and plant-based alternatives for animal products are pricey—but they’re also not as healthy as you think they might be.

10. Buy frozen and canned produce
    “For produce, check out the price of frozen versus fresh—it can be a significant cost savings,” Zumpano says.

11. Choose organic food wisely
    “Organic food is more expensive,” Zumpano says. Organic farms tend to have higher labor costs, more expensive farming methods, and produce less food—all of which drive up costs that fall onto you, the buyer.

12. Buy on-sale foods
    “One of the best bargains in the supermarket is to buy foods that are marked down in price,” says Joan Salge Blake, EdD, RDN, LDN, FAND, a nutrition professor at Boston University and host of the nutrition and health podcast Spot On!

13. Shop around
    Need saffron or tofu? “Shop at ethnic markets to find better pricing—for example, Indian grocery stores for spices and Asian markets for tofu,” says Vandana Sheth, RDN, CDCES, FAND, a registered dietician nutritionist and author of My Indian Table.

14. Find major savings using apps
    Many grocery chains today have their own apps, so you can check out prices ahead of time. These apps also offer insight into current sales and often have in-app exclusive deals based on what the store has an excess of at a given time.

15. Clean your pantry and fridge
    “Clean up your pantry or fridge,” Zhang says. Keeping your fridge and pantry tidy also helps prevent overbuying, as it’s easier to see what you have, so you don’t accidentally get duplicates.

16. Buy seasonal
    “When we shop produce in season, we get the benefits of fresher food at a lower cost,” Hayes explains.

17. Get a produce saver
    “Invest in a produce saver,” Hayes recommends. This can be in the form of specialty containers, storage bags, or ethylene gas absorbers.

18. Avoid costly food traps
    Spice blends can be pricey—and they often go bad before you finish using them. Make your own and use up ingredients like crushed red pepper and dried basil, for instance, when blending your own pizza seasoning.

19. Use local resources
    “SNAP (Supplemental Nutrition Assistance Program) helps low-income households afford groceries,” says Allen. “And Double Up Food Bucks matches SNAP dollars spent on fruits and vegetables at participating farmers markets and grocery stores.”

20. Produce Mistakes You Didn’t Know You Were Making
    There are common mistakes people make when choosing and storing produce that can lead to waste and higher costs. Being aware of these can help you save money and reduce food waste.

21 Smart Ways to Eat Healthy on a Tight Budget

21 Smart Ways to Eat Healthy on a Tight Budget

M Hasan    3:58 AM   

Expert Tips for Eating Healthy on a Budget

Many Americans are feeling the strain of grocery shopping on their budget, but there are easy ways to cut costs. Nutrition and food security experts say to get comfortable with meal planning and meal prepping. Look for products high in protein and fiber that will keep you feeling full for longer, and buy in bulk. There are also several apps available specifically designed to help you get healthy food at steep discounts.

When you’re feeling the squeeze of rising prices in your grocery bill, knowing how to eat healthy on a budget can seem like an obstacle course. Yet nutrition experts emphasize that you’re not alone. “The current food system can be hard to navigate,” explains Sandra Zhang, MS, RDN, LDN, registered dietitian nutritionist and pediatric dietitian at the Frances Stern Nutrition Center at Tufts Medical Center. She explains that processed foods are engineered to be appealing instead of nutritious so that people will buy more. “Because these processed foods are sold at higher volumes, their production and distribution have been optimized to be more efficient, so they are cheaper and even more appealing to consumers.”

Still, even the prices of processed foods have gone up, says Julia Zumpano, RD, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. “I think all food is expensive,” Zumpano says. But she adds that it’s a bit of a misconception that you can’t eat healthy on a budget. “A pint of blueberries costs about the same as an eight-ounce bag of potato chips, [but] we seem to justify the chips more.” Simply replacing your unhealthy food options with healthy ones will at least keep your grocery bill about the same, she says. However, our experts offer some serious cost-saving advice that prioritizes healthy eating and your budget.

1. Plan Your Meals

Cooking more will help your budget, Zumpano says. She explains, “Pre-made, pre-cut, and pre-portioned foods are more expensive.” To be conscious of your health, budget, and time, plan your meals for the week in advance, says JaLorean Hayes MPH, BSN, RN, IFNCP, a registered nurse, public health expert, and founder of Meal Maps. Erika Allen, MA, PhD, is the founder and CEO of Urban Growers Collective, an organization focused on community food security. She recommends using apps or websites that help make meal planning a habit—such as Whisk or Budget Bytes—which have meal planning features, batch cooking ideas, and customizable filters for budget, time, and dietary needs. She also points to EatFresh.org for nutrition tips, low-cost healthy recipes, and resources for SNAP (Supplemental Nutrition Assistance Program)-eligible households.

2. Then Stick to Your Plan and Prep

“Make a shopping list of items in each food group beforehand to make sure you are including all the nutrients you need,” says Zhang. “This [also] decreases purchasing unnecessary items,” adds Hayes. “By making a list and sticking to it, you will buy only what you need instead of what looks good at the moment,” says Maya Rams Murthy, RD, MPH, the CEO and co-founder of Food Health Collective. “Incorporate using dinner leftovers for lunch the next day in your grocery list as well to cut down on the bill as well as food wastage.” Once you’re back home, meal prepping can be helpful for making food in bulk, cutting down costs in both money and time, says Zhang. “But meal prepping does not have to yield ready-to-eat meals,” she explains. “It can simply be prepping produce or protein foods beforehand,” she says, such as blanching and freezing vegetables in bulk.

3. Go for Frozen Vegetables

Fresh vegetables can be expensive—especially if they’re out of season—but frozen vegetables can actually give you more bang for your buck. Not only are they typically cheaper, but frozen veggies contain comparable vitamins and minerals when compared to fresh veggies. “Most of these foods are pre-picked, pre-washed, and sometimes cooked,” Zhang says. “Items like frozen fruits and vegetables, especially, help prevent unused foods from spoiling.” But while you’re browsing the frozen foods section, “Skip frozen vegetables that include a sauce or seasoning,” says Pam Nisevich Bede, MS, RD, CSSD, LD, a dietitian for Abbott’s EAS Sports Nutrition. “Often, you’re paying extra for salt and cheaply made sauces.”

4. Eat Oats for Breakfast

When it comes to eating healthy on a budget, oats are a go-to for a quick breakfast or even baking. “Oats are also a great source of beta-glucan, which is a fiber known to reduce cholesterol and improve cardiovascular health,” says Bede. This type of fiber in oatmeal is also known to have a strong effect on satiety, or how full you feel. That means your day with a hearty helping of beta-glucan can help keep you from splurging on a mid-morning snack to tide you over until lunch. “I often buy oats in bulk from the farmer’s market,” Bede says. “They’re high quality and inexpensive.” Many supermarkets also offer oats in bulk. Make life even easier by prepping overnight oats the night before.

5. Buy Nuts in Bulk

Nuts are another healthy food that cost much less if you buy them in bigger quantities. “Skip overly oiled and salted nuts, and instead buy nuts from the bulk section,” says Bede. “Nuts are a great source of heart-healthy fats and essential vitamins and minerals. Buy them whole and chop or prep on the fly for baking needs. Buying in bulk saves you much more money versus buying a few ounces at a time from the baking aisle.”

6. Buy Beans in Bulk, Too

“Both dried and canned beans are extremely inexpensive,” says Natalie Rizzo, MS, RD, an NYC-based registered dietician. Depending on the brand, a can of beans can cost less than $1—which can serve up to 15 grams of protein for less than 300 calories. Beans are rich in iron and considered of the best sources of plant-based protein. Beans and legumes like lentils are also much cheaper when you buy in bulk, especially if you get the dried versions, Zumpano says. Canned beans are often more convenient since there’s no preparation required—and while not as cheap as the dried versions, they can still be inexpensive if you get multipacks, she says. Beans and legumes are also great sources of minerals, vitamins, protein, and fiber, Zhang adds. And when added to your meal, that protein-fiber combo, in particular, means you’ll feel fuller for longer. This nutritional strategy is great for your wallet because fewer high-nutrient, satiating meals will be less expensive than many low-nutrient meals to keep your hunger at bay throughout the day.

7. Go Generic

Many snacks, whole-grain cereals, and even organic produce are available under the store brand. “These foods are held to the same national standards of major brand name products, which means that, nutritionally, they are equivalent in quality,” says Murthy. “Don’t pay more for pretty packaging.” Past research, such as one 2012 report, has suggested that generic products can save you up to 44%—and a 2022 report from Marketplace.org says, on average, store brands cost 30% less.

8. Shop Seasonal

Produce is not always the cheapest thing in the supermarket, but buying what’s in season makes it a great option for eating healthy on a budget. “In the summer, you can find watermelon, berries, and corn for a fraction of the cost of apples and kale,” says Natalie Rizzo, MS, RD, an NYC-based registered dietician. “Because those grow best in the summer, there’s an abundance of them, and they can sell them for cheaper.” Depending on the time of year, shopping seasonally also means you can buy local produce, like from a farmer’s market. These products tend to be cheaper since there’s less cost added on from processes such as shipping, packaging, and storage.

9. Opt for Ugly Produce

Often, if a piece of produce has a cosmetic deformity, the store won’t even put it out for sale. In fact, 2021 research from the Journal of Retailing and Consumer Services estimates that annually, 6 billion pounds of edible fruits and vegetables go to waste because they’re “ugly”—as in off-size, misshapen, discolored, or have other “cosmetic” issues that don’t impact the food’s nutritional value. What’s more, the research says that US merchants often sell this ugly produce for 30 to 50% less than its normal prices. “If you ask the grocer about the ugly produce, they may be willing to sell it at a fraction of the cost,” Rizzo confirms. “And there’s nothing wrong with it other than the fact that it looks different.” To make it even easier, there are services that buy ugly produce straight from the farm and resell it at a steep discount. Two great delivery options are Imperfect Foods and Misfits Market, which sell ugly produce as well as items like less popular cuts of meat and still-good pantry items with outdated packaging.

10. Look for Sales

It might take some extra work, but keep your eye out for special sales and coupons that give discounts on healthy foods. “Supermarkets have different weekly specials, and sometimes those prices are much lower than their competitors,” says Rizzo. “I suggest looking for sale signs in the store and buying the brands that are on sale.” This can even make your meal planning easier, Hayes says. Check out what’s on sale this week and use that to inspire your meal planning and prep while further increasing your savings.

11. Don’t Always Go Organic

“It’s more costly to produce and distribute organic foods, which is reflected in the price,” Zhang explains. While buying organic food can help you avoid unwanted pesticides or other chemicals, it’s unnecessary for certain produce, like bananas or avocados, that have a peel for protection. The Environmental Working Group (EWG) analyzes produce based on amounts of pesticide residue, and its “Clean Fifteen” also includes: Sweetcorn, Pineapple, Onions, Papaya, Frozen sweet peas, Asparagus, Honeydew melon, Kiwi, Cabbage, Mushrooms, Mangoes, Sweet potatoes, Watermelon, Carrots. On the other hand, the EWG’s “Dirty Dozen” includes foods most likely to be contaminated with pesticides. For the best cost savings, “buy only those foods organic,” says Murthy. “Also, if you’re into local farmers’ markets, chat up the actual farmer about their methods: Many farms are organic, even if they can’t legally claim it—it’s expensive to become certified organic.”

12. Grab the Bulk Grains

Foods like brown rice, quinoa, and popcorn kernels are whole foods that are often available in the bulk section of your favorite grocery store. “Single-ingredient whole grains are high in B vitamins, fiber, and other heart-healthy nutrients,” says Murthy. “Since they only have one ingredient and they are minimally processed, they are cheaper than foods like sugary, flavored oatmeal packets, or instant microwaveable popcorn.” Dried grains, while usually more affordable, can also be cooked in large quantities and frozen for meal prepping, Zhang says. Even starchy grains like pasta and bread can be frozen to extend freshness, she adds.

13. Order from the TooGoodToGo App

Too Good To Go connects consumers with local participating restaurants that offer food at a discounted rate to reduce waste. If restaurants have more food waste, eventually, that cost is passed to the patrons. But by using Too Good To Go, a restaurant is able to decrease its waste—which translates to consumers in a few ways. “The consumer is able to decrease their spending by purchasing the food at a discounted rate, which helps keep the prices steady for the future,” she says. “When using the app, just look for places that offer healthier items and avoid those that are only offering unhealthy alternatives like fried or fast food.”

14. Shop with Flashfood

Flashfood is another grocery app that offers food items up to 50% off their retail price. “Our most popular item is our $5 produce box, a 10-pound box of assorted fruits and vegetables,” explains Esther Cohn, Flashfood’s VP of Communications & Public Affairs. This is a great way to increase your produce consumption affordably—and you may get to try something new. “We call this the dragon fruit effect,” she says. “We’ve heard from many shoppers that they tried dragon fruit for the first time using Flashfood because they got one in their produce box.” The Flashfood app updates items daily based on what participating stores have available. “This means if you have ground beef on your list, but Flashfood has ground turkey 50% off, get that instead,” Cohn says. “These are products in surplus or items nearing their best-by date that would otherwise go to waste despite being perfectly good to consume.” If Flashfood doesn’t operate in your area, Cohn says to let them know. The app currently works with more than 2,300 stores in the U.S. and adds new stores to its platform daily.

15. Use Grocery Store Apps

Cohn also recommends checking to see if your local grocery store has an app. “Those typically offer app-exclusive deals that are just as worthwhile to take advantage of.” Zumpano adds that shopping around can really help lower your grocery bill—though you might need to make a few stops. But with a bit of strategic prep, you can use these apps to find the best deals for efficient, cost-saving shopping. For example, Costco has its famous $5 rotisserie chicken, while discount retailers like Aldi offer low-cost whole grain sides, Allen says. Both stores have apps you can browse to plan your shopping list around your budget.

16. Clean Your Fridge

Keeping your fridge and pantry clean helps you create meals with items you already have in your kitchen, Hayes says. “This will reduce what you need to purchase in-store and helps with spoilage.” It’s simple: when your fridge and pantry are clean and organized, it’s easier to notice that half-used bell pepper before it goes off. It also prevents overbuying since you can better keep track of what you actually need. According to the U.S. Department of Energy, keeping your fridge clean also: Ensures it’s running properly, promoting proper airflow and cooling; Clear away mold or bacteria that can spoil food faster; Prevent cross-contamination from spoiling or expired foods.

17. Don’t Shop Hungry

“Avoid shopping when hungry,” Zhang says. “One can experience more food noise if they go shopping for food on an empty stomach.” That means you’re more likely to splurge on items you don’t actually need. In fact, 2024 research published in Frontiers in Nutrition shows that people who shop when hungry are more likely to make impulsive, indulgent, and less healthy food choices. To put that into dollar amounts, a 2024 survey commissioned by the Dole Food Company found that, on average, hungry shoppers spend $26 more on a trip to the store than they would have otherwise.

18. Consider Alternatives for Pricey Items

“Eggs are a staple in many diets as they are considered a complete protein source,” Hayes says. “With the cost of eggs increasing, look into other protein sources that are not as expensive.” Things like chickpeas, black beans, and tofu are good options. “They are filling and are typically less costly.” Another cost-saving swap? Avoid buying marinated, flavored, or pre-seasoned foods, Zhang suggests. Marinate chicken or meat in bulk at home and freeze them in portions instead of buying pre-packaged flavored versions.

19. Buy Whole Foods

Along with pre-marinated foods, Zhang advises avoiding pre-made meals, salad kits, pre-cut products and meat, pre-cooked and peeled eggs, variety pack snacks, instant mixes like mashed potatoes, and single-serving items. “In general, when people are shopping and have limited time, that $3 head of lettuce and $2 tomatoes seems like a lot when the alternative is a pre-washed and packaged [salad] bag with croutons and a few carrot shreds for essentially the same price,” Allen says. We often just gravitate toward the packaged item out of convenience and the perception of cost-benefit. But whole food items go a lot further. “Buy whole carrots, broccoli heads, whole watermelon instead of the pre-cut, pre-washed versions—they tend to cost more,” Zumpano adds.

20. Grow What You Can

“Having your own garden for items your family tends to consume a lot can help with saving in the long run, but it is not something that is feasible for everyone,” Hayes says. “If you can have your own garden, great—but if not, purchasing from local growers and farmers can help with cost, quality, and the community.” But even if you can’t commit to a full garden, a little bit still makes a difference. “Right now, dandelions are in bloom—they are free and so good for you,” Allen says. So, instead of splurging on pricey microgreens at the store, she suggests adding dandelion leaves to your salad, “and the blooms can be dipped in a chickpea batter and sautéed in coconut or olive oil for a rich treat.”

21. Know What Local Resources Are Available

“Check with churches in the local area as well as food banks,” Hayes suggests. “Be on the lookout for community events that are posted on social media that are aimed at helping with food insecurity.” If you have kids, she says that some schools participate in programs with local food banks, such as the Feeding America BackPack Program. “These provide food for school-aged kids to take home on Fridays that provide nourishing meals over the weekends,” she says. “The 2-1-1 helpline can also assist with connecting to local resources like food pantries or nonprofits.”