Start by creating a meal plan for the week. Choose recipes that use similar ingredients, so you can buy in bulk and minimize waste. For example, a head of broccoli might be used in a stir-fry one night and as a side dish another. Planning also helps you incorporate seasonal produce, which is usually cheaper and more nutritious

Before heading to the store, make a detailed list of everything you need for your planned meals. Sticking to a list helps prevent impulse buys and ensures you’re only purchasing what you’ll actually use. It’s also a great way to keep track of your spending.

Buying pantry staples like rice, beans, oats, and whole grains in bulk is a great way to save money. These foods are affordable, versatile, and have a long shelf life, making them great options for budget-friendly meals.

Fresh fruits and vegetables can be expensive, especially if they’re out of season. Frozen produce is often just as nutritious (and sometimes even more so) as fresh, and it’s usually much cheaper. Stock up on frozen fruit and vegetables for smoothies, soups, and side dishes.

Take advantage of sales, discounts, and coupons at your local grocery store. Planning your meals around what’s on sale can lead to significant savings. Many stores also offer rewards programs or discounts for bulk purchases, which can help lower your grocery bill.

Store or generic brands are often just as good as name-brand items but at a fraction of the cost. Compare prices, and don’t hesitate to opt for the more affordable option when the quality is comparable.

Cooking at home allows you to control portion sizes, reducing the temptation to overeat or waste food. You can save leftovers for another meal, which means you’re getting more value from your ingredients.

Home-cooked meals allow you to use whole, unprocessed ingredients. These foods are typically less expensive and healthier than prepackaged meals or restaurant food. For example, cooking a batch of beans from scratch can be cheaper than buying canned beans or processed foods.

When you cook at home, you can better manage your ingredients and avoid throwing away food. Planning meals around what you already have in your pantry or fridge helps reduce waste and ensures that you’re using everything you buy.

One of the most common challenges is finding the time to cook healthy meals. Prepping ingredients ahead of time, using slow cookers or pressure cookers, and making large batches of food to freeze for later can all help save time.

For some people, access to fresh, healthy food is limited due to living in a food desert, where grocery stores are scarce. In these cases, frozen produce, canned goods (with low sodium), and dry goods like lentils and quinoa can be lifesavers for providing nutritious meals on a budget.

It’s easy to reach for processed or fast food when you’re tired or in a hurry. To combat this, keep healthy, budget-friendly snacks on hand, such as nuts, fruit, or yogurt. Having quick meal options like pre-prepared salads or frozen meals you made yourself can also help reduce the temptation to overspend on convenience foods.

Dr. Berkeley can work with you to provide nutritional guidance that fits your budget and health goals. By identifying specific foods that support your unique health needs, she can help you focus on what’s most important without overspending.

Through functional medicine, Dr. Berkeley can help identify any nutrient deficiencies you may have. Once you know which nutrients you’re lacking, you can focus on incorporating more budget-friendly foods that provide those nutrients, such as leafy greens for magnesium or beans for protein and fiber.

Functional medicine places a strong emphasis on gut health and its role in overall wellness. Dr. Berkeley may recommend affordable ways to support your gut through food, such as incorporating fermented foods like yogurt or sauerkraut, which are inexpensive but packed with probiotics that support gut health.

Emotional eating can be a significant challenge when trying to stick to a budget. Dr. Berkeley can help address underlying issues related to stress, anxiety, or emotional eating through functional medicine.