Save Money, Eat Healthy

In today’s advertising climate, we are bombarded by advertisements that scream, “Value meal! Only $5!” Only five dollars doesn’t seem like much but it can certainly add up. But calories also add up. There are plenty of alternatives to fast food that are cost effective and healthy.


  • Chicken breasts-Boneless, skinless chicken breasts are a source of lean protein. A three pound bag costs right around six dollars and will feed roughly 12 people with proper portion sizes.
  • Nonfat Greek yogurt-Save money by purchasing the large container instead of the individual servings. Manufacturers pass the extra packaging costs onto you. Yogurt can help fill your daily dairy and protein needs.
  • Brown rice- One pound of brown rice costs roughly two dollars. Two dollars will provide up to ten servings of fiber rich goodness.
  • Canned tuna-A two serving can of tuna costs 85 cents.  Tuna is a great source of omega fatty acid and protein for minimal cost.
  • Whole grain pita bread- With a price between 30 and 50 cents per serving, this whole grain pocket will only cost you 140 calories. Pita’s can be filled with almost anything to make a tasty sandwich.
  • Frozen vegetables-A full bag of frozen vegetables costs around $2.00 and serves as a healthy side dish for any protein. One serving of mixed vegetables contains 82 calories and more than your daily percentage of vitamin A.
  • Fresh lettuces­- Loading up on lettuces will fill you up without costing you a great deal of calories. You can eat four cups before you reach a full serving. Bags of lettuce vary in price between two and four dollars.
  • Sweet potatoes- Packed with fiber and antioxidants and only 20 cents a pound. Sweet potatoes are a much healthier version of their pale relatives.

These are just a few of the many foods that can save you a little many and a few inches around your waist line. Many of these grocery items can work together to create a full, healthy meal. Do you have a recipe using any of these items? Share it in the comments below.

Martin Sher is CEO of AmSher Collection Agency and a recent past president of ACA International, the Association of Credit and Collection Professionals.  Martin is the author of the 54 word Collector Pledge, committing credit and collection professionals around the world to the ethical and respectful treatment of all consumers.  Martin’s personal mission is to get 5 million people out of debt-for good, and for FREE.


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