How to Eat Healthy on a budget in 2022!

Do you feel like your grocery bill is more expensive every time you go grocery shopping? I sure do notice the increase in food costs.  According to Canada’s food price report for 2022 Canadians will be paying between 5- 7 percent more for groceries in 2022.  Healthy eating does not mean you have to break the bank. Let’s take a look at how you can eat healthy on a budget in 2022.


Make a list:

I can’t tell you how many times I have bought something that I didn’t need. I am so lost without  my grocery list, without itI usually forget a couple of items and end up making a couple of trips to the the grocery store.  Taking 30 minutes to make a weekly grocery list will save you time, reduce food waste and save you money.

Meal Plan:

Meal planning may seem like a tedious chore but it will help reduce your grocery bill. Not only will meal planning save you money but it will also help solve that dinner time dilemma. If you are looking for some meal plans I enjoy friache table and sprouted kitchen cooking club.

Buy in Bulk:

If you use a lot of an item like olive oil or nuts I suggest you buy them in bulk. Buying foods in bulk can save you a significant amount of money and leave you a bit of cash for local  farmers market or grocery stores who sell niche items. If you are a small family stick to items that can be frozen or have a long shelf life such as oats and/or nut butters.

Watch for sales and reward points:

When I am making my meal plan, I browse the local flyers at the grocery stores I visit. Fortunately, everything is online these days. It is amazing how much you can save. If they are out of the item ask for a rain check, my mother swears by this tip.  My local grocery store offers points for store members, I cannot tell you how many times I have gotten free groceries.

Eat in season:

You won’t see strawberries on my grocery list these days. Not only are they insanley expensive, they also lack taste. Instead, we are loving a variety of juicy oranges, apples, bananas, and kiwi. The girls and I always go berry picking in the summer, we freeze extra berries for the winter months.


Eat less meat:

According to the Canadian food report meat prices increased 9.5% in 2021 and are expected to rise another 2 % in 2022. Plant based proteins like chickpeas, beans, and legumes are less expensive and packed with protein, fibre, and vitamins and minerals. If you don’t want to make the switch to vegetarian, try eating 1 -2 plant based meals per week. One of our favorite vegetarian meals are these vegan lentil sloppy joes.

Grow your own food:

There are so many benefits to growing your own food including economic. Not only is very economical to grow your own fruit and veggies, but there is less food waste.It costs pennies to grow your own lettuce and herbs, and instead of them wilting in the fridge you can pick them fresh from your garden.  If you don’t have a backyard try a patio garden or sign up for  a community garden.





Canada’ s food report 2022 12 th edition

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