How to Eat Healthy on a Budget: 10 Tips & Tricks

Discover 10 tips and tricks for eating healthy on a budget, including meal planning, plant-based proteins, buying in bulk, cooking at home, and more. You can nourish your body without breaking the bank!

June 2023. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn’t looked back.

Are you trying to eat healthy but struggling to stay within your budget? You’re not alone! Many people struggle with this dilemma. But don’t worry — this article has 10 tips and tricks to help you eat healthy without breaking the bank. So, let’s dive in and discover how to make healthy eating affordable and enjoyable!

10 Tips & Tricks To Eat Healthy On a Budget

Maintaining a nutritious diet is essential for our overall well-being, but it’s a common misconception that healthy eating has to be expensive. On the contrary, with a bit of planning, creativity, and a few smart strategies, nourishing your body with wholesome foods while keeping your budget in check is totally possible.

Here are 10 ways you can eat healthy without breaking the bank:

  1. Plan Your Meals Creating a meal plan is a cornerstone of eating healthy on a budget. Begin by jotting down your weekly meals and snacks, taking into account seasonal produce and grocery store sales. Then, make a detailed shopping list based on your plan, ensuring you only buy what you need to avoid those pesky impulse purchases. And remember to stock up on staples like grains and beans, which are budget-friendly and packed with nutrients! By basing your diet on these healthy, affordable foods, you’ll save money and feel better at the same time.
  2. Embrace Plant-Based Proteins Animal proteins can be costly, so consider incorporating more plant-based protein sources into your diet. Beans, chickpeas, lentils, tofu, and tempeh are all affordable alternatives. These options are rich in fiber, vitamins, and minerals and are usually cheaper than animal-based proteins. You might even consider shifting to a plant-based diet. These diets are anything but boring — they’re full of delicious fruits, veggies, nuts, and grains, and you can whip up some fantastic meals if you look for plant-based recipes. As a bonus, plant-based diets are also great for the planet and offer an affordable way to make your life more eco-friendly and reduce your carbon footprint. So if you want to save money and have some fun in the kitchen, why not try plant-based eating? Your wallet (and taste buds) will thank you!
  3. Buy In Bulk Purchasing staple items in bulk is a cost-effective strategy for healthy eating. Grains like rice, quinoa, oats, nuts, seeds, and legumes are often available in larger quantities at lower prices. To find out how much you’ll save, look for the “price per oz.” or “price per serving” part of the price tags at your grocery store. You’ll often find that bulk foods cost almost half as much per ounce compared to smaller packages! As a bonus, buying in bulk reduces packaging waste and allows you to portion and store items to fit your needs. And if you want to take it a step further, look for a bulk store (like Costco) near you to see if you can get Tip: If you’re using a meal plan, consider making three or four templates to plan for the whole month! This makes buying in bulk more practical.
  4. Cook at Home Eating out can drain your bank account pretty quickly, so try to cook most of your meals at home. And avoid premade meals like frozen dinners! Preparing your meals saves money and gives you control over the ingredients, portion sizes, and cooking methods. If you’d also like to save time, try batch cooking! This technique allows you to prepare larger quantities and refrigerate or freeze leftovers for future meals. For example, some people cook a week’s worth of meals on Sunday so they don’t have to cook through the workweek.
  5. Shop Seasonally and LocallyShop Seasonally and LocallySeasonal produce tends to be more affordable and flavorful. You might download a list of seasonal produce to use at the grocery store or consider joining a community-supported agriculture (CSA) program to access fresh, locally grown fruits and vegetables. As a bonus, CSAs help support local farmers! In-season fruits and vegetables are at their peak nutritional value, meaning we get the most bang for our buck in terms of vitamins and minerals. Plus, eating a variety of seasonal produce ensures we get a diverse range of nutrients that our bodies need to function optimally.
  6. Minimize Food Waste Reducing food waste is not only environmentally responsible but also a budget-friendly practice. Plan your meals around ingredients you can use in multiple dishes to make this easier. And store leftovers properly to extend their shelf life! Additionally, consider freezing excess produce or making homemade stocks with vegetable scraps to avoid unnecessary waste. This can help you save cash and avoid buying things like premake stock for soups.
  7. Comparison Shop After you create your new meal plan, take the time to compare prices at different nearby stores. Sure, this sounds time-consuming, but it doesn’t have to be. Many supermarkets offer weekly flyers and online deals, allowing you to identify the most affordable options. Alternatively, you can take your list to two or three local stores, record the base price of everyday items you buy, and evaluate which store is cheaper overall. You usually only need to do this once, so it’s just a matter of setting aside the time for one day! Pro tip: Consider generic or store brands, as they often provide similar quality at a lower price point.
  8. Use Frozen and Canned Foods Frozen fruits and vegetables can be just as nutritious as their fresh counterparts, and they’re often more affordable, especially when out of season. And canned foods like beans, tomatoes, and fruit are also excellent budget-friendly choices. If you’re watching your sodium intake, opt for low-sodium or no-added-sugar options and rinse canned vegetables to reduce the sodium content. And remember to use your items within a few months for the best freshness and nutritional value.
  9. Grow Your Own Herbs If you have access to a garden or even a small balcony, consider growing your own herbs. Herbs like basil, mint, and rosemary are easy to grow and can add flavor to your dishes while saving you money at the store. You can even harvest the seeds from your plants each year, so you only have to pay for your herbs once! Gardening is also excellent for your health, so you’ll be doing your mind and body a favor! For example, it can reduce stress, improve heart health, make you happier, and build self-esteem.
  10. Stay Hydrated and Limit Sugary Beverages Water is essential for good health, and it’s free! Drinking water throughout the day can keep you hydrated and curb unnecessary snacking. And it’s so much healthier and cheaper than sugary beverages like sodas and energy drinks.

Kailo Is Here To Support Your Journey

Another great way to support your health and save money is using the Kailo Pain Patch! It’s designed to relieve pain in seconds without oral medication, which means you can save money by purchasing fewer prescriptions and over-the-counter painkillers.

Scientists theorize that the Kailo Pain Patch works by interfering with the body’s electrical system, and a recent clinical study showed that 97% of users were extremely satisfied with Kailo over oral medication.

Disclaimer: Kailo should not be used if you have a pacemaker or if you are pregnant. Always consult your doctor or health care professional before using Kailo.

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Returns

We hope you will be happy with your purchase. If for any reason you are not satisfied, we hope to make it right. Please review our return policy below, select a preferred method of contact and we’ll do our very best to accommodate your return.

Reducing pain is your first priority and it is also ours. We have designed our return policy to promote that.

 

These are our return policy best practices:

  • Take all of the time offered in our return policy to allow you time to find the right placement for your patch.
  • Simply contacting us before the return policy window is over and getting started on the steps gives you access to a full return.
  • If your purchase included any “Free” patches, you must return the free patches to receive reimbursement for the paid patches.
  • We offer returns on gifted products. An order number will be required to process a return. Gift recipients are not entitled to the refund.
  • If you send products to us for a refund and you haven’t followed the return policy steps, we will not ship the products back to you.
  • We offer return shipping labels for domestic purchases of The Element Patch only. All other products must be returned at the customers’ expense.

     

RETURN POLICY STEPS

First Step: Contact our customer service team at support@gokailo.com and let them know that you’d like to return your products.

Second Step: Our customer service team member will ask you some questions about your efforts to reduce pain using our patches. Please work with us through this process because we want to give you the best opportunity possible to eliminate your pain. They will ask you:

  1. Have you seen our placement videos that give you ideas of where to place the patch for your specific pain?
    CLICK HERE TO SEE THE PLACEMENT VIDEOS
  2. Have you scheduled a 20 minute video call with our placement concierge service because sometimes it requires a demonstration to get the correct placement?
    CLICK HERE TO SEE THE CONCIERGE APPOINTMENT SCHEDULE

Third Step: Our customer service team will send you a return authorization form. If you are returning The Element patch and live in the U.S., our customer service team will also provide you a prepaid envelope to return the product.

 

Fourth Step: Mail your product(s) to the address on the return authorization form within 2 weeks from the time we email you the return authorization form. See the detail below about return policy lengths by product and what should be returned.

 

Fifth Step: Our returns team will receive your return, compare it to what you purchased, and refund you according to what you returned. Once returned products are received, refunds are issued within 3-5 business days to the credit card that was used to make the purchase.

 

 

THE FLEX PAIN PATCH

Return Policy Length: Contact Us Within 30 days
Subscriptions are not eligible for returns

 

What should be returned:

  • The Flex Pain patch
  • Do not return the packaging
  • Do not return any of the 5 free adhesives that came with the patch

 

THE KAILO PAIN PATCH

Return Policy Length: Contact Us Within 90 days
Subscriptions are not eligible for returns

 

What should be returned:

    • The Kailo Pain patch
    • Do not return the packaging
    • Do not return any of the 3 free adhesives that came with the patch
    • Do not return the felt protective pocket

 

KAILO ADHESIVE 10-PACKS

Return Policy Length: Contact Us Within 90 Days
Subscriptions are not eligible for returns

 

What should be returned:

    • As many adhesives as you have remaining. You will be refunded for Adhesives that are unused and undamaged.

 

EXTRA STRENGTH ADHESIVE 10-PACKS

Return Policy Length: Contact Us Within 90 Days
Subscriptions are not eligible for returns

 

What should be returned:

    • As many adhesives as you have remaining. You will be refunded for Adhesives that are unused and undamaged.

 

FLEX ADHESIVE 5-PACKS

Return Policy Length: Contact Us Within 30 Days
Subscriptions are not eligible for returns

 

What should be returned:

  • As many adhesives as you have remaining. You will be refunded for Adhesives that are unused and undamaged.

 

KT-TAPE ADHESIVES

Return Policy Length: Contact Us Within 90 Days
Subscriptions are not eligible for returns

 

What should be returned:

    • Any package of KT-tape that is unopened, unused, and not purchased through a subscription or part of an Element kit can be returned for a full refund.

 

KAILO COHESIVE BANDAGE

Return Policy Length: Contact Us Within 90 Days
Subscriptions are not eligible for returns

 

What should be returned:

    • Any package of Kailo Cohesive tape that is unopened, unused, and not purchased through a subscription or part of an Element kit can be returned for a full refund.

 

THE KAILO ARMBAND

Return/Exchange Policy Length: Contact Us Within 30 days

 

What should be returned:

  • The Kailo Armband
  • Do not return the packaging
  • We offer one size exchange for the Armband if needed

 

NEED ASSISTANCE?

Please email us at the link below and include your name and order number for questions about a previous purchase.

support@gokailo.com

GET IN TOUCH

Kailo is far more than just a business for us. If you need to reach us for any reason, please email support@gokailo.com. A live agent can answer questions about our company, our products, placement help for your specific pain, and order-and-return information.