Healthy Eating on a Budget

The fact that I live exactly 0.3 miles away from a Whole Foods Market is both a blessing and a curse. With a paradise of healthy ingredients right around the corner from my apartment, I’m often tempted to stop by the store multiple times a week so that I can try a new recipe. But it’s adding up.

Pantry Cleanout: Chili roasted sweet potatoes and onions with corn, black beans, and spinach

Rather than face the prospect of a rapidly dwindling bank account, I have been trying to cook more from what’s in my pantry, rather than constantly getting lured into the grocery store. Above is one such dish I made this week. I had a small Tupperware of chopped bell peppers and onions in the fridge (the remaining bits that didn’t make it into my weekend omelet), so I roasted them up with a forgotten sweet potato, along with ample chili powder, paprika, and cumin. For protein, I tossed in a can of black beans (a pantry staple!), and I finished the dish off with corn from the farmers market (thank you, prepaid gift card) and baby spinach (another omelet remnant).

Getting creative in the kitchen is probably the best way to stretch your grocery dollar. But if you’re not quite comfortable enough to start experimenting, sometimes it helps to have a guide. Enter the Good and Cheap cookbook. This cookbook is a FREE downloadable PDF with recipes for people on a food-stamp budget (roughly $4/day).

Good and Cheap: Eat Well on $4 a day

Unlike most resources for people on nutrition assistance programs, this cookbook is filled with beautiful, color photographs, and is actually a treat to flip through. The book itself isn’t a “healthy” cookbook—in fact, butter makes appearances much more frequently than this dietitian is comfortable with. However, the recipes are largely plant based, often giving fruits, vegetables, and whole grains the starring roles. Additionally, the cost per serving is given for each recipe.

Good and Cheap by Leanne Brown

Good and Cheap by Leanne Brown

Good and Cheap by Leanne Brown

The cookbook was created by Leanne Brown, in fulfillment of a Masters project for the NYU food studies program. As someone that graduated with a similarly obscure foodie graduate degree (whoop, BU Gastronomy!), I have so much respect for Leanne and the amazing project that she undertook. Like Leanne, I believe that cooking is one of the most effective (and more importantly, fun!) ways to take control of your health. And if you can do it on $4 a day? Even better!

What’s your favorite budget-friendly recipe?

– Kelly


Food Stamp Challenge

Initial Shop

Recently in the news, Mayor Cory Booker of Newark, New Jersey attracted attention by declaring that he would spend a week living off of food stamps, meaning that he would only spend the amount of money that the average SNAP participant receives. (SNAP stands for supplemental nutrition assistance program, and is the official term for the food stamp program) For him, this amounts to about $30/week.

A week on food stamps? Challenge accepted! This summer, I had a similar assignment for my dietetic internship. Not only was I asked to spend only $21.90 for 5 days worth of food, but also the meals had to be nutritionally sound, and we had to analyze our diet for the 5 days to see if there were any nutritional gaps. For those of you that think it is too difficult to eat healthy on a budget, keep reading.

The Challenge: To make sure that I stayed within budget, I made a grocery list of things that I would need. I figured that peanut butter sandwiches would be cheap for lunch because I know that meat is expensive. I also decided to have pasta for dinner, because pasta is notoriously cheap, and one pound of cheap ground meat would last me the week as well. I opted for frozen vegetables because they were very inexpensive, and I selected inexpensive fruits such as bananas or seasonal peaches. The non-organic milk wasn’t too expensive, and I opted for fruit juice sweetened regular yogurt instead of Greek yogurt. For reference, I did my shopping at the HEB in the Hancock Center in Austin, TX, during June of 2012.

Initial shop: $27.89 worth of food

Initial Shop

Leftovers after 5 days: $5.17 worth of food (milk not pictured, about 3.5 cups left)


Total Spent on Food: $22.72 (27.89-5.17). Only $0.82 over budget!!

The grapes were the most expensive things I bought, followed by the peanut butter. I think the peanut butter was a good investment though, because it is filling and will last a long time. It is also nutritious, because I selected an organic peanut butter with no added sugar, salt, or oils. It is just peanuts. There were also cheaper yogurts that I could have selected, but I didn’t want any with artificial sweeteners, fat, or an excess of sugar or calories. If I were to do this again, I would have been more careful with the fruit. One cup of bananas is only $0.16, while one cup of peaches is $0.47, and one cup of grapes is $0.87. That is a huge difference! Bananas are practically free, but grapes are almost a dollar per serving. I would also look more at coupons. I did not use any ads or coupons during this assignment, and that is another thing that I could have utilized.

Typical Meals:



Breakfast: 2 packets Apple Cinnamon flavored instant oatmeal (prepared with water), 1 cup skim milk


Lunch: PB Banana Sandwich on Wheat, 1 cup fruit (either 2 small peaches or 1 cup of grapes), 1 non fat yogurt cup


Dinner: Spaghetti noodles, 1 cup green veggies, ½ cup marinara sauce, 3 oz ground turkey (85% lean, fat drained), 1 cup mixed veggies, 12 oz skim milk

The Results: To me, nutritionally sound means following the general guidelines of the food pyramid. So I made it a priority to get 2 cups of fruit, 2 cups of vegetables, and 3 cups of fat free dairy each day, as well as making half of my grains whole. The only nutrients that I got less than 50% of my RDA in were Omega-3’s (26%), Omega-6’s (17%), and Vitamin E (25%). I can imagine that omega-3’s are hard to get in the food stamp population because they are found in more expensive foods.

This diet was a bit challenging to follow at the beginning, because I was hungry after dinner and wanted to snack. Breakfast was definitely too small for me, but I packed a big lunch that I snacked on throughout the day. By the third day, I was used to my new eating pattern and wasn’t hungry anymore.

As you can see, it IS possible to eat nutritionally sound meals on a budget. You just have to have a game plan.

  • To learn about eligibility requirements for SNAP, click here.
  • To learn how to apply for SNAP benefits, click here.
  • The USDA has four food plans for different income levels: liberal, moderate cost, low cost, and thrifty. For recipes and tips from the USDA on how to eat healthfully on a thrifty food plan, click this link, and scroll down to “Recipes and Tips for Healthy, Thrifty Meals”.