This was one of my most popular posts on food back when I was a natural living blogger. I’ve updated to reflect my current strategies, which, incidentally, really haven’t changed much in 20 years.

I’ve been using this strategy for years, leaning heavily on principles I gleaned from The Complete Tightwad Gazette (best Mother’s Day gift ever…).

Even though many of the recipes/tips in that book are far from what I consider healthy (or can tolerate with my food allergies), I’ve still been able to apply a lot of what I’ve learned to feeding my family six (which now includes some very hungry teens).

But enough about me, let’s talk healthy grocery strategy!

Eating more vegetables allows you to stretch meals containing meat, while providing you with essential vitamins and minerals.

Just imagine a plate divided into fourths. One fourth is meat or another protein, the other quarter is a starch of some kind, like rice, potatoes, a bread, etc., while the remaining half is filled with veggies. (Vegetarians and paleo eaters, feel free to weigh in with how you fill your plates!)

Veggies are delightfully inexpensive, compared to meat and, contrary to popular belief, not all need to be organic. Ours certainly aren’t. Check out the Dirty Dozen and Clean 15 lists for more info.

We really don’t need that much meat to get adequate protein at our meals (and I know some would argue none at all). Imagine enough to fill the palm of your hand.

We do a lot of stir fries, soups, fajitas, and casseroles, eating our meat with lots of veggies. We also get plenty of protein from free-range eggs (that is, when our chickens are feeling generous), legumes and dairy.

Plus, whey protein powder comes in handy, especially, after workouts. After Costco rotisserie chickens, it’s one of the cheapest sources of protein - just don’t use it for all your meals.

So many other cultures do a fantabulous job of turning inexpensive ingredients into flavorful, nourishing dishes. We looooove Thai food and eat a lot of Mexican, either at home or my parents’ house.

(Did you know that growing up, I thought Spanish rice was just rice? I only saw white rice when we went out for Chinese food ;)).

Buying in bulk is great for saving money. That is, if you’re buying something you know you’ll eat. We buy a lot of food in bulk, either from Costco or Chefstore: beans, rice, coconut oil, cheese, ground beef, etc. The larger the amount, the lower the cost per ounce, typically (make sure you check that!).

Like the plague. Even if they’re on sale with a double coupon, processed foods are still a bad deal. The sugar, preservatives, excess sodium, high fructose corn syrup and nutrient deficit will cost much more in the long run with increased healthcare costs.

Plus, when you compare the prices, home made alternatives cost much less. (And you know it tastes better).

It’s fun to buy fancy fruits and vegetables. Doing so just makes me feel healthier … until I find them, weeks later, fit for nothing but the chickens. When you try something new, buy it in small amounts first to test it out.

I’ve bought far too many things in bulk only to find that the family wouldn’t eat it (myself included). Bulk bins in stores like Winco are great for this – you can even just buy what you need for a single recipe.

A lot of natural health food stores offer these. Or, you can take advantage of Azure Standard if you also live in a small town with no health food store.

Sadly, we no longer have this option but it was great because the food is much cheaper and the store has a higher order volume, lowering their cost as well. The food is typically in bulk (we used to use it to buy coconut oil by the gallon) and there’s normally a minimum order, like $50.

Or Sam’s Club, or whatever is in your area. I save a lot of money buying a few things in bulk at Costco – organic carrots, pure maple syrup, Tillamook cheddar cheese, frozen berries, vanilla, vinegar, baking soda.

I do not enter Costco without a list and usually spend less than $100. To pay for the membership, I set aside $5 each month.

I get some food at Trader Joes, some stuff at our local restaurant wholesale store (fish sauce, rice noodles, coconut milk), bulk bin stuff and other items at Winco, other items at Costco and a lot through our local Grocery Outlet. I’ve learned over time which store has the cheapest stuff and plan my list accordingly.

*Everything but Grocery Outlet is 45 minutes in Bend. Even factoring in gas, it saves a significant amount of money to go there.

Yes, it would save me time to just get everything at the same store, but it would cost a lot more money. Since I’ve been doing it so long, I can quickly get through each store with everything I need.

Using these strategies allows me to feed my family healthy, nourishing meals for as little as $475/month (still!). Finding ways to save money on most of our food allows me to splurge on certain items like bulk raw honey.

With some planning and intentional shopping, you can eat healthy on a budget.

Want more healthy shopping/eating tips? This is just scratching the surface of what I’ve learned over the last 20 years. Subscribe to get all the tips.