Eating healthily doesn’t have to cost more. Many of the healthiest foods are among the cheapest: oats, beans, lentils, eggs, frozen vegetables, canned fish, seasonal fruit, potatoes, rice and pasta. The biggest savings come from planning meals before you shop, cooking at home in batches, buying frozen and canned produce, choosing store brands, and wasting less food. The NHS confirms that frozen and canned fruit and vegetables count toward your 5 a day, just like fresh, which makes it much easier to eat well on a tight budget.
The cheapest healthy foods
| Food group | Budget-friendly choices | Why they’re good value |
|---|---|---|
| Fruit and vegetables | Frozen peas, spinach, broccoli and berries; canned tomatoes; carrots, cabbage, onions, apples and bananas | Low cost per portion and little waste |
| Starchy foods | Oats, brown rice, whole wheat pasta, potatoes, whole grain bread | Cheap, filling and high in fiber when whole grain |
| Protein | Dried or canned beans, lentils and chickpeas, eggs, canned sardines and tuna, chicken thighs, tofu | Much cheaper than most cuts of meat |
| Dairy | Milk, plain yogurt in large tubs, block cheese | Cheaper than individual pots and pre-grated cheese |
| Fats | Rapeseed or olive oil, peanut butter | A little goes a long way |
These cover every group in the NHS Eatwell Guide, and our healthy grocery list has a full template.
12 ways to eat well for less
- Plan your meals for the week, and write a shopping list from the plan. Check the fridge and cupboards first.
- Cook in batches and freeze portions. Soups, stews, chili and curries freeze well. Our guide to meal prep for beginners shows how.
- Buy frozen fruit and vegetables. They’re frozen soon after harvest, keep for months and cause less waste.
- Use canned foods: tomatoes, beans, lentils, sweetcorn and fish. Choose beans and vegetables canned in water without added salt, and fruit in juice rather than syrup.
- Make beans and lentils your go-to protein a few times a week. They’re cheap and high in fiber. Our guide to beans and legumes explains how to use them.
- Choose store brands for staples such as oats, rice, pasta, canned goods and dairy.
- Compare the price per kilo or pound, not the pack price.
- Buy seasonal produce, which is usually cheaper and tastier. Our guide to seasonal eating explains what’s in season.
- Stretch meat by mixing it with lentils, beans or vegetables in dishes such as bolognese, chili and curry.
- Drink water. Tap water is free and healthier than soft drinks, juices and energy drinks.
- Cut food waste. Store food properly, use leftovers and freeze what you won’t eat in time. Our guide on how to reduce food waste at home has more ideas.
- Limit takeaways and ready meals, which cost more per portion than home cooking and are often higher in salt, fat and sugar.
A budget week of meals
| Meal | Ideas |
|---|---|
| Breakfast | Porridge with banana; eggs on whole grain toast; plain yogurt with frozen berries |
| Lunch | Lentil soup with bread; jacket potato with beans and grated cheese; tuna and sweetcorn wrap with salad |
| Dinner | Vegetable and chickpea curry with brown rice; pasta with tomato, lentil and vegetable sauce; tray-baked chicken thighs with root vegetables; egg fried rice with frozen peas |
| Snacks | Fruit, carrot sticks, plain popcorn made at home |
Our red lentil soup and chickpea curry are both cheap and filling.
Are healthy foods really more expensive?
Some are, such as fresh fish, nuts, out-of-season berries and specialty “health” products. But you don’t need those to eat well. Per portion, beans, lentils, oats, frozen vegetables and eggs are often cheaper than processed snacks, sweets and ready meals. The key is building meals around these basics and saving pricier foods for when they’re on offer.
Foods you don’t need to buy
- Expensive “health” powders, juices and supplements. Ordinary fruit and vegetables provide similar nutrients.
- Pre-cut fruit and vegetables, which cost more and spoil faster.
- Bottled water, where tap water is safe.
- Branded health foods, such as cereal bars and protein snacks, which are often expensive and high in sugar.
- Organic produce, if it stretches your budget. Conventional fruit and vegetables are just as nutritious; wash them before eating.
Cooking skills save money
Learning a few basic recipes, such as soup, a tomato sauce, a stir-fry, an omelet and a tray bake, makes the biggest difference to both cost and health. Cooking with children also teaches skills for life; our guide to cooking with kids has age-by-age ideas.
Getting help with food costs
If you’re struggling to afford food, help may be available through government programs, food banks and community schemes in your area. In the UK, Healthy Start vouchers help some families with young children buy fruit, vegetables, milk and vitamins. In the US, the SNAP program helps eligible households buy groceries. Local councils, charities and community centers can point you to support.
Common questions
Is it cheaper to cook from scratch?
Usually, yes. A homemade lentil soup, vegetable curry or pasta sauce typically costs much less per portion than a ready meal or takeaway, and you control the salt, sugar and fat. Cooking in batches and freezing portions saves time as well as money.
What healthy foods keep the longest?
Oats, rice, pasta, dried beans and lentils, canned fish and tomatoes, frozen vegetables and fruit, and onions and potatoes stored in a cool, dark place all keep well, so you can buy them when they’re on offer.
Is frozen food as healthy as fresh?
Yes, in most cases. Frozen fruit and vegetables are often frozen within hours of harvest, so they keep their nutrients well. The FDA also recommends using your freezer to reduce food waste.
What’s the cheapest source of protein?
Dried beans and lentils are usually cheapest, followed by eggs, canned beans, canned fish and chicken thighs.
How can I eat more vegetables on a budget?
Buy frozen mixed vegetables, carrots, cabbage, onions and canned tomatoes, and add them to everything from pasta sauces to soups. Our guide on how to eat more vegetables has more ideas.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
