Eating healthy can save you money at the grocery store



When Gayle and I changed our eating habits to consume a whole-food plant-based diet, not only did we see Gayle’s cancer become inactive and both of us feel great and have more energy, but we saw an impact on our bank account.

You see, our new eating strategy saved our health and saved us money at the grocery store.  

You and your family can eat healthy and spend less, too. 

Here’s how…

It’s so easy.

Eat a whole-food, predominantly plant-based diet and avoid the packaged “fake” food stuff.  You can still eat some healthy meats, just avoid processed packaged foods. 

Here are two examples of how healthy meals and snacks can save you calories and money.

1. Snack

A typical snack might look like this:

Snack bag of chips – 3oz99 cents465
20 oz soda$1.25250

Total cost = $2.24 Total calories = 715

A healthy snack might look like this:

Medium Apple65 cents70

Total cost = $0.65 Total calories = 70.

This one example of eating a daily snack showed you how to save 645 calories and $1.59.  

If you did this every day for a year, you would have saved $580.35 and eaten 235,425 fewer calories. 

2. Lunch

A fast food lunch might look like this:

Combo meal with quarter pound cheeseburger$5.59510
Large FriesExtra charge $.70380
Medium soda (32 oz)Included in combo price210
1 Chocolate chip cookie$1.00160

Total cost = $7.29 Total calories = 1,260

A lunch from home might look like this:

Turkey sandwich on whole wheat bread with mustard, lettuce and tomato$1.09200
Medium Apple65 cents70
1 large graham cracker square28 cents59

Total cost = $2.02 Total calories = 329

This second example saved you 931 calories and added $5.27 to your bank account.  

If you did this every day for a year, you would have saved $1,923.55 and consumed 339,815 fewer calories.

The above examples show how simple yummy substitutes can add up. 

If you are not ready to make a full commitment to a healthy eating strategy year round, imagine this:

If you choose eating a healthy snack only 1 day a week, you could save $82.68 and 33,540 calories in a year.

If you choose eating a lunch from home only 1 day each week, you could save $274.04 and 48,412 calories in a year.

Eating healthy is good for your health and good for your bank account.

Here are a few more ways to eat healthy and save money

  • Grow your own food
  • Visit farmers markets
  • Buy in bulk, but don’t buy more than you need
  • Make your own meals
  • Plan your meals and shop with a list
  • Avoid wasting food. Eat leftovers
  • Avoid pre-packaged and processed items
  • Buy produce when it is in season
  • Shop vegetarian and eat less meat


National Institutes of Health

Yetta Blair, CFNC, CHCC

Yetta Blair, CFNC, CHCC

Yetta is a certified functional nutrition practitioner, holistic cancer coach and speaker. She studied whole-food, plant-based nutrition with T. Colin Campbell, Ph.D., Professor Emeritus of Nutritional Biochemistry at Cornell University. She is a food driven analyst and works with clients to help them use nutrition principles to solve the root causes of their health symptoms. She knows that functional nutrition is the answer to our current healthcare crisis, both for individuals and for society at large, and wants to inform as many people as she can of the power of food to heal. Her promise to clients - if you eat better, you will feel better.