Many people think eating healthy food requires a lot of money, but this is a myth. You can actually eat nutritious food on a low budget.

1: Smart way of shopping
Plan your weekly meals in advance. Keep a shopping list ready before going to the market so you don’t buy unnecessary items. Buying in bulk (rice, lentils, oats, etc.) will save you a lot of money.

2: Nutritious food on a low budget
Healthy food means carbs, protein, fruits & vegetables, and good fats. These should be part of a person’s regular meals. For protein, you can eat eggs, lentils, chickpeas, mung beans, canned tuna, and chicken. For carbs: brown rice, oats, sweet potato, and whole wheat roti. For fruits & vegetables: buy seasonal ones that are available throughout the year, they’re affordable. For good fats: peanuts, sunflower seeds, and nuts are great options.

3: Cook at home
When you cook at home, you can prepare food your way, and it’s much cheaper than restaurant fast food. Cook in larger portions and store them in the freezer—this saves both time and money. Try to keep meals simple, like rice with vegetables, lentils, or chickpeas. These are affordable and healthy.

4: Avoid expensive processed food
Chips, soft drinks, and packaged snacks cost more and are harmful to health. Instead, for snacks, you can eat boiled eggs, fruits, or homemade popcorn.

5: Market shopping tips
Buying from local markets is usually better than supermarkets. Local markets offer better quality food at lower prices, while supermarkets often charge more for lower-quality products. Choose slightly imperfect fruits or vegetables—they’re cheaper but still equally nutritious. Always compare prices before buying.

6: Reduce food waste
Use leftover food wisely—you can turn it into omelets or soup. Store extra food in the freezer so it doesn’t spoil.

7: Budget-friendly meal ideas

• Breakfast: oats with banana and a few peanuts

   

• Lunch: rice, lentils, and vegetables

   

• Dinner: chicken, sweet potato, and salad

   

• Snacks: roasted chickpeas, fruits, or yogurt

   

Eating healthy on a budget is possible if you plan ahead. Eat natural foods, cook at home, and reduce waste—you’ll see your health improving while your budget stays balanced.