How to Stay Nourished in This Economy: 8 Budget-Friendly Grocery Tips That Actually Help
Let’s be real - times are hard. Grocery prices are up. SNAP benefits have been massively cut. And for folks living in food deserts (areas without access to fresh, affordable groceries, getting enough food isn’t just about budgeting) it’s a systemic challenge.
As a registered dietitian specializing in eating disorders across the DMV (DC, Maryland, Virginia), I work with clients every day who are trying to recover in a world that often makes feeding yourself a challenge.
Whether you’re navigating limited income, limited access, or limited time, here are some realistic, shame-free ways to nourish yourself.
1. There’s Nothing Wrong with Processed Foods
Let’s say this clearly: You do not need to fear processed foods.
These foods are not “bad” or “junk.” They’re food. Often affordable, convenient, and shelf-stable food. And they absolutely can be part of a nourishing, adequate eating pattern.
Processed foods are often demonized in wellness culture but in reality, they help keep people fed. They provide energy, satisfaction, and accessibility when fresh options aren’t available or preferred (!!)
So yes to frozen pizza. Yes to Pop-Tarts. Yes to boxed mac and cheese. These foods don’t need to be earned, “balanced out,” or apologized for.
2. Start With What You Have
Before shopping, take inventory of your fridge, pantry, and freezer. You might already have more meal components than you think. Get creative with leftovers or pantry staples, and reduce waste at the same time.
Try tools like SuperCook or MyFridgeFood to get recipe ideas based on what you already have.
* I like to use leftover meat and veggies for quesadillas!
3. Shop for Budget-Friendly Staples
Here are affordable foods that support recovery and are widely available in Virginia, DC, and Maryland:
Canned beans + lentils
Oats, rice, pasta, potatoes
Frozen and canned veggies
Eggs, peanut butter, tuna
Plain yogurt or bulk tubs
Cereal, chips, crackers
Bread, tortillas (freeze extras!)
Bananas, apples, carrots
Don’t underestimate the power of “basic” foods. They can help you get what your body needs without overspending.
4. Create Flexible Meals
Rather than planning elaborate meals for the week, try this approach: pick a few proteins, carbs, fats, and veggies you can combine in different ways. Sometimes things are not cohesive and that's ok!
Protein: canned beans, eggs, tofu, cheese
Carb: pasta, rice, bread, crackers
Fat: olive oil, butter, nut butter
Veggies/Fruit: whatever is cheapest or available
5. Shop Where You Can
Shopping at discount stores or buying generic brands is nothing to be ashamed of. Aldi, Lidl, and even Dollar Tree offer affordable pantry staples and frozen foods. Use apps like Too Good To Go to snag discounted restaurant foods before it goes to waste.
Buy in bulk when it makes sense. Rice, oats, or frozen fruit can stretch far if you have the storage space.
6. Use EBT, WIC, and Local Resources Without Shame
SNAP, WIC, food banks, and mutual aid groups exist because food access is a human right. You are not a burden for using them (or what is left of them...)
Also food pantries are designed to help fill in the gaps when the system fails because unfortunately, it often does.
7. Snacks!
Snacks are essential for energy, mood regulation, and blood sugar stability. Budget-friendly options:
Peanut butter crackers
Apples or bananas with nut butter
Cheese sticks or yogurt
Granola bars
Cereal
Leftovers, frozen pizza, waffles (think outside the “snack category”)
8. Access Is a Systemic Issue. Not a Personal Failure.
Food insecurity is not your fault. It’s a reflection of deeply broken systems that leave people behind especially those in rural communities, BIPOC communities, and low-income areas.
Budget tips are helpful, but we can't “hack” our way out of structural inequality. If you’re struggling to access or afford food, it’s not because you’re doing something wrong. It’s because you're navigating systems that need to change.
Final Thoughts from a DMV Eating Disorder Dietitian
Let’s reject the idea that nourishing yourself has to look a certain way or cost a certain amount. Sometimes nourishment is a home-cooked meal. Sometimes it’s boxed mac and cheese or a gas station snack. It all counts.
You deserve to be fed.
If you’re someone with consistent food access, consider supporting your local food pantry or mutual aid fridge. If you’re someone struggling, know this: you are not alone, and you are not doing anything wrong.
Are you in need of more accessible eating disorder treatment?
Emilee Young, RDN, LD is partner with Project HEAL, a national nonprofit that helps individuals access eating disorder treatment when insurance, financial limitations, or systemic bias stand in the way.
Through this partnership, she is able to offer low-cost ($35) nutrition counseling to eligible individuals across Virginia, Maryland, and Washington DC. If you're facing obstacles to care due to lack of coverage, discrimination, or other access-related challenges, Project HEAL may be able to help.
Send me a note to learn more about applying to Project HEAL
