How to Eat Healthy on a Budget in 2023

I’m kicking off the New Year with a double-whammy blog that will set you up for success.

What makes it a double-whammy blog, you ask?? 

Whether your New Year’s resolution has to do with (1) saving money OR (2) eating healthier, this blog has you covered (hence the double-whammy). ๐Ÿ‘๐Ÿ‘

But, all jokes aside, eating healthy has become even more challenging for many families given the current recession, and this topic has been on my heart for a while now. 

The good news is that you CAN eat healthy on a budget, and today I’m going to show you how. 

And if you don’t believe me, just know that the folks over at Harvard University agree with me on this. ๐Ÿ˜ 

According to their handy-dandy analysis of 27 different studies, a healthy diet only costs $1.50 more per day than an unhealthy one.

That’s pretty encouraging, right?? 

So, let’s chat about how to make this a reality for you + your family. 

“Biggest Bang for Your Buck” Foods. 

First things first — focus on foods that pack a nutritional punch without a hefty price tag. 

Here are my “go-to” budget-friendly foods: 

  • Organic Eggs
  • Organic Oatmeal
  • Organic Bananas
  • Organic Quinoa
  • Organic Brown Rice
  • Organic Dried Beans & Lentils
  • Organic Canned Chicken 
  • Canned Tuna or Salmon (wild-caught)
  • Organic Frozen Meats (chicken + beef)

If you can, buy these foods in bulk for added cost savings. 

Except for the bananas — those never seem to last very long…

Another powerhouse staple food = seeds.

Rich in nutrients, protein, fiber, and healthy fats — seeds are a great way to improve your health. You can literally add them to every meal. Chia seeds are great in smoothies & oatmeals, while flax and hemp seeds are a fantastic addition to salads, breads, and healthy desserts. And don’t forget pumpkin seeds, which are loaded with magnesium and zinc.

Okay, now that we’ve got some staple items in place, what the heck are we gonna cook? I won’t let you resort back to your college days — eating cold black beans out of a can. 

(or was that just me?) ๐Ÿ˜ณ

Let’s get your wheels turning with some meal ideas. 

Budget-Friendly Meal Ideas.

If you love to cook, you can probably think of a million ways to whip together delicious meals using the items above. But if not, I’ve got you covered. 

Let’s start with breakfast. It’s the most important meal of the day because it provides the fuel you need to feel energized & focused. Pick 3 breakfast options from this budget-friendly roundup and put them on rotation. 

Next, this black bean quinoa bowl is the perfect lunch option because you can switch up your toppings day-to-day. Avocado, salsa, greek yogurt & cilantro are all fantastic choices. ๐Ÿ˜‹ 

If you’ve got lunchboxes to pack, here are some of my favorite kid-friendly options:

  • Organic PB&J on Whole Grain Organic Bread
  • Organic Sliced Bananas 
  • Organic Trail Mix 
  • Greek Yogurt w/ Honey (protein-packed) 

When it comes to dinners, your best bet is to focus on making double batches of high-protein meals — so pull out that slow cooker or instant pot. Think hearty chilies, beef stews & meatloaves. If you have extra space, freeze half for the following week.  

I won’t drown you in recipes because you have Google for that. 

But let's talk about some creative options you may not have considered before. 

3 Creative Health Hacks To Save You More ๐Ÿ’ฐ

Now, this first one might sound a little wild, but for some of you, it may be a perfect money-saving option.

1. Buy A Whole Cow 

If you have a large family that eats a lot of beef, a great way to save money is to buy a whole cow. You can do this from a local butcher or order online from a number of farms that offer nationwide shipping. Although the initial investment may not be doable for every family, it’s a major savings in the long-run if you can swing it. 

Fair Warning → your steak, ground beef, soup bones, and roasts will come in close to 400 pounds & require a 20 cubic foot freezer to store properly. 

Look for organic, pasture-raised, grass-fed & grass-finished beef from a reputable farm like Prosper Meats — which offers nationwide shipping. 

High-quality meat is high in vitamins & minerals as well as healthy fats. Plus, you can rest easy knowing the animals on these farms are raised ethically, with a smaller impact on the environment. 

2. Join an Online Cooking Club

Consider joining an online cooking club like this one by Simply Real Health.

Paying for a cooking club may sound counterintuitive when we’re talking about saving money, but at $10/month, it will more than pay for itself. 


Because one of the biggest challenges is simply sticking with your plan. Too often, we get stuck in a rut or overwhelmed by options so we give up. Or we sneak in a couple of fast food runs or end up eating cereal & chips for dinner. ๐Ÿ‘€

Simply Real Health Founder, Sarah Adler, built her entire business & brand around the simple concept of whole-food recipes with 5 ingredients or less. 

How perfect is that? 

Her cooking club offers: 

  • Fresh, healthy meal ideas
  • Simple healthy ingredients
  • Fun tutorials & live sessions
  • A like-minded community
  • Pre-made shopping lists 

Full disclaimer → I haven’t tried this cooking club myself, but I’ve had multiple patients mention it to me, and they love it. Plus, it sounds pretty darn appealing to me, so I may just sign myself up this weekend!

3. Shop The “Clean 15”

Buying organic helps you avoid pesticides and GMOs, but it’s definitely more expensive. To help you decide which produce to buy organic and which to buy conventional, follow the Environmental Working Group (EWG) annual report. They publish a list every year showing which produce contains the highest level of pesticides (Dirty Dozen) and which contains the least (Clean 15). The most recent list can be viewed right here

The key is always to find what works best for you & your family. Not everyone is going to be able to buy a full cow, and that’s just fine. ๐Ÿ˜‚ 

But, with a kitchen full of budget-friendly staples, some tasty recipe ideas & an online club to keep the momentum going — you should be on your way to healthier, more sustainable meals. 

Which Will You Try First?  

Let me know which of these health hacks, budget-friendly recipes, or money-saving tips you liked the best. 

Or, which one you plan to try first! 








Happy Patients

I have had back issues most of my life. Since starting treatments with Dr Greg I have had no more issues. It's such a relief to be able to be physical at the high level I want to be. I am able to maintain wellness by seeing Dr Greg on a regular basis. Thank you Dr Greg!!

Michael L.

Hello! I just want to say that you are truly a healer! After leaving your office last Monday, I was more able to breathe, truly breathe - after having suffered all weekend to take a deep breath due to a "rib out of place" OK - if you say so....all I know is that, though I continued to have a bit of pain in my upper back and neck for a day or two, I could take wonderful, glorious deep breaths thanks to your treatment. Thanks again for all you do! Even if I do make many sound affects while you are treating me - "OUCH!!! Hmmmph!! Ughhh!! Really???" I truly appreciate your healing touch....


I have had Parkinson's Disease for 8 years.ย  I have developed arthritis in my back and hips. The stiffness of the Parkinson's and the arthritis has caused me a lot of pain. Because of that unrelenting pain I was unable to exercise. Exercise is an important part of pain management for Parkinson's.ย  Since I have been seeing Dr. Krapf I am feeling much better and his care has allowed me to begin exercising again, which has improved my overall well being. In the past I have been treated by physical therapists and orthopedists. Dr. Krapf's chiropractic manipulations have had an amazing impact on my health and happiness. I highly recommend Dr. Krapf to anyone who needs excellent chiropractic care and the many alternative therapies he offers. I would say he is magical!

When my friend received excellent care from Dr. Krapf, she recommended him to me. I have had gastrointestinal problems for nearly 50 years that have recently been diagnosed with celiac disease with lactose intolerance. All that, including unrelieved stress had made me unhappy and unhealthy. Today I am a different person with the help of Dr. Greg. The Gastro issues are practically nonexistent, my stress levels have plummeted, and my body is changing. I am so grateful for Dr. Greg and his healing hands.

Mary Ann L.

Our family have been patients of Krapf chiropractic for a few decades. We have several success stories archived. The most recent event involves our youngest son who is completing his senior year of high school. He has been a patient of Krapf Chiropractic (KCA) since birth. He has been an avid soccer player since the age of four and has sustained numerous injuries over the years. Dr. Krapf has successfully assisted in every recovery.

Most recently, he began complaining of his feet hurting while playing soccer. Both feet hurt - particularly the balls of his feet while running and cutting. He came to Dr. Greg with his complaint as this was seriously affecting his game. Dr. Greg evaluated the situation and decided a foot scan should be done. The finding was dropped arches. My son was fitted for orthotics. They arrived within days and he wore these as directed. Within a few short weeks he is now playing full games pain free.


I first called Krapf Chiropractic when my back was so bad that I couldn't get up off the floor. It's been a blessing to have Dr. Greg help me with my overall wellness and health! I find this to be a place where you are not a number and everyone cares. Mollie is always cheerful and reminds me to come. Erin is always smiling and helps relax me when I'm in pain. I would not be functioning if I did not have Krapf Chiropractic to keep me going. As I get older my appreciation deepens, especially when I see people around me who are suffering with back problems. If they only knew how helpful this is. I believe Dr. Greg treats the person not the symptoms. Thank you

Debbie B.

I've been lucky to have exceptional health care from the beginning. At the beginning, seventy-six-plus years ago, Hugh Rodgers brought me into the world in mother and dad's second-floor bedroom in our dairy farm home. Hugh's son, Hugh, Jr., practiced with his dad and beyond caring for my parents, he, also, cared for hundreds of others and me. Roughly forty years ago, a friend suggested I make an appointment with Richard Krapf for help with back-pain. Richard treated the pain that, often, was debilitating, and on Richard's death, his son, Greg became the second second generation to help me from one place to another. I'm grateful to Hugh, Hugh, Richard and, perhaps, most of all, to Greg.


A Holistic Way To Improving Your Health.

We look forward to working with you so that YOU can live a life of complete health and vitality! Get in touch with us today!

Scroll to Top