Eating healthy doesn't have to drain your wallet. According to the USDA's MyPlate budget tips, strategic planning and smart shopping can make nutritious eating affordable for everyone—including those on the 75 Medium Challenge.
This guide shows you how to complete your 75-day journey while spending $50-75 per week on groceries—less than many spend on takeout alone.
Smart Shopping Strategies
The CDC's healthy eating guidelines emphasize planning as the key to both health and budget success.
Before You Shop
- Plan your meals: Know exactly what you'll eat for the week
- Check your pantry: Use what you have before buying more
- Make a list: Stick to it—impulse buys kill budgets
- Shop after eating: Never shop hungry
At the Store
- Shop the perimeter: Fresh produce, meat, dairy are around edges
- Buy store brands: Same quality, lower price
- Check unit prices: Bigger isn't always cheaper
- Buy in season: Seasonal produce costs less
- Use coupons: Digital apps make it easy
?? Store Choices
- Aldi/Lidl: Best overall value
- Costco: Great for bulk proteins (if you can use it)
- Walmart: Good balance of price and selection
- Farmers markets: Best deals at closing time
Cheap Protein Sources (Price per Gram)
Protein is typically the most expensive part of healthy eating. Here are the best value sources:
| Protein Source | Cost/lb | Protein/lb | Cost per 30g Protein |
|---|---|---|---|
| Eggs (dozen) | $3-4 | 78g | $1.20 |
| Chicken thighs | $2-3 | 80g | $0.95 |
| Canned tuna | $4-5 | 100g | $1.35 |
| Dried beans | $1.50 | 65g | $0.70 |
| Greek yogurt | $4 | 48g | $2.50 |
| Ground turkey | $4-5 | 85g | $1.60 |
| Cottage cheese | $3 | 56g | $1.60 |
Best Budget Protein Strategy
- Buy whole chickens and break them down yourself
- Use eggs as a protein foundation (cheap and versatile)
- Buy dried beans instead of canned (fraction of the cost)
- Check the marked-down meat section
- Buy frozen fish—often cheaper and just as nutritious
Batch Cooking Guide
Cooking in bulk saves both time and money. One Sunday session can cover most of your week.
Weekly Batch Prep (2 Hours)
- Cook 3 lbs protein: Chicken thighs, ground turkey, or beef
- Prepare 4 cups grains: Rice, quinoa, or pasta
- Roast vegetables: Use 2-3 sheet pans
- Prep breakfast: Overnight oats or egg muffins
- Make sauce/dressing: One batch for the week
?? Time = Money
Batch cooking once saves 5+ hours during the week. That's time you won't spend on expensive takeout because you're "too tired to cook."
Complete $75/Week Meal Plan
Shopping List (~$70-75)
- Proteins ($25): 3 lbs chicken thighs, 1 dozen eggs, 2 cans tuna, 1 lb ground beef
- Grains ($8): Rice (2 lbs), oats (1 lb), whole wheat bread
- Produce ($20): Bananas, apples, spinach, broccoli, carrots, onions, garlic
- Dairy ($10): Greek yogurt, milk, cheese
- Pantry ($12): Olive oil, canned beans, peanut butter, seasonings
Sample Day
- Breakfast: Oatmeal with banana and peanut butter (~$0.80)
- Lunch: Chicken thigh with rice and roasted broccoli (~$2.50)
- Snack: Greek yogurt with apple (~$1.20)
- Dinner: Bean and beef chili with cheese (~$2.80)
- Daily total: ~$7.30
10 Budget-Friendly Recipes
1. Sheet Pan Chicken and Vegetables ($3/serving)
Chicken thighs with whatever vegetables are on sale. Season, roast at 400—F for 40 minutes.
2. Egg Fried Rice ($1.50/serving)
Day-old rice, scrambled eggs, frozen peas, soy sauce. Ready in 10 minutes.
3. Black Bean Tacos ($2/serving)
Canned black beans, taco seasoning, corn tortillas, salsa. Add cheese if budget allows.
4. Overnight Oats ($0.75/serving)
Oats, milk, yogurt, banana. Prep the night before for instant breakfast.
5. Tuna Salad Stuffed Peppers ($2.50/serving)
Canned tuna, mayo, diced vegetables, stuffed in bell pepper halves.
6. Lentil Soup ($1.25/serving)
Dried lentils, carrots, celery, onion, broth. Makes 6+ servings.
7. Ground Beef Stir-Fry ($2.75/serving)
Ground beef with whatever vegetables you have, served over rice.
8. Greek Yogurt Parfait ($1.50/serving)
Greek yogurt, oats, honey, seasonal fruit.
9. Bean and Cheese Quesadillas ($1.75/serving)
Refried beans, cheese, whole wheat tortillas. Add salsa for serving.
10. Pasta Primavera ($2/serving)
Whole wheat pasta with saut—ed vegetables in olive oil and garlic.
Frozen vs Fresh Produce
According to FDA research, frozen produce retains nutrients as well as fresh—often better, since it's frozen at peak ripeness.
Best Frozen Buys
- Vegetables: Broccoli, spinach, mixed stir-fry, peas
- Fruits: Berries (for smoothies), mango chunks
- Proteins: Chicken breasts, fish fillets, shrimp
Buy Fresh
- Bananas, apples, oranges (cheap and last well)
- Carrots, cabbage, onions (long shelf life)
- Seasonal sale items
?? Avoid Food Waste
The average household wastes $1,500/year on thrown-away food. Freeze what you won't use in time, and eat leftovers before cooking more.