Budget-Friendly Healthy Eating: Practical Tips for Affordable Meals

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While you were enjoying your (rainy) holiday weekend, an online furor erupted over a viral clip of Shark Tank‘s Kevin O’Leary lamenting that young workers “make about $70k a year but spend $28 for lunch” instead of investing that money as they should. As Dispatch contributing writer Jeremiah Johnson insightfully noted at The Argument, the online discourse quickly devolved into the familiar generational clash. Older generations teased Gen Z workers for draining their nest eggs on DoorDash-delivered avocado toast and bubble tea. The Youth—and their populist online champions—retorted that Boomers simply don’t grasp: paying about $28 for a workday lunch is common, if not essential nowadays, because food costs are steep and preparing healthy meals from scratch is both time-consuming and expensive.

As a proud member of Gen X, I’m not interested in picking sides in yet another boomers-versus-zoomers fracas. Yet I’m also someone who enjoys a good meal, watches his health, spent much of his twenties scraping by as a research mind and student, and therefore has something more constructive to offer to this ongoing debate: a wealth of experience living on a tight budget while still eating quite well. With internship season about to begin in Washington, D.C., and elsewhere, now is an ideal moment to share that know-how with those underpaid souls who could use a hand. So, in a break from my usual Dispatch fare, I’ll dedicate today to a few quick, practical guidelines for eating cheap, nutritious meals on the go—if you or someone you know is inclined to do so but isn’t sure how to start.

Before diving in, a few initial observations deserve mention. First, Johnson surveys indicate that Gen Z adults indeed spend more on meals away from home than any other generation—by a substantial margin:

Johnson also demonstrates on Twitter that Gen Z’s distinctive mealtime spending patterns aren’t primarily caused by being too busy to cook at home. In fact, surveys show that people in their mid-20s and 30s have ample free time and simply allocate it to activities that look a bit different to older generations.

On the other hand, Gen Z workers also have more money to spend. As the American Enterprise Institute’s Scott Winship reminds us, for instance, zoomer households enjoy higher incomes in their early career years than earlier generations did at the same age:

Drilling down to median wages alone, as Cato Institute adjunct scholar Jeremy Horpedahl did last week, reveals a comparable Gen Z premium:

Surveys also show that young workers are accumulating wealth (even if modest at this stage) and aren’t financially miserable. At some level, therefore, many Gen Z mealtime habits simply reflect choice: yes, they eat more delivery meals than older generations, but they also possess more discretionary income and may prefer to spend their finite resources on other experiences rather than cooking. That stance might seem absurd to a former Gen Xer like me, but—unless the next generation begins demanding federal subsidies for DoorDash—who am I to judge?

Still, last week’s online debate and my own conversations reveal many young people who live on tight budgets, aim to save more, and feel daunted by home cooking. Some appear unaware of the significant savings possible from brown-bagging, so let’s begin there. At $28 per day, for example, a young employee earning $70,000 annually, three weeks of vacation, and the standard U.S. holidays would spend roughly $6,580 per year (about 235 workdays)—around 12 percent of take-home pay—on workday lunches alone. By contrast, USDA estimates that a thrifty young adult male will spend just under $3,800 annually on all food, while someone in the moderate category would spend about $4,750 for the same period.

That’s nearly $2,000 less than the zoomer’s lunch tab, but this is for all food across the year.

Even if $28 per day is on the high side, the overarching takeaway remains constant, just at slightly lower daily figures: Young workers who cook at home and bring lunches to work can likely trim thousands of dollars from yearly expenses compared with colleagues who rely on outsourcing meals—money that can be redirected toward retirement, student debt repayment, a down payment on a house, or enjoyable treats like a vacation.

Life is about trade-offs, friends, and this is one of them.

More importantly, the savings from skipping daily deliveries are likely to grow as time goes on. As discussed, the grocery sector remains highly competitive with tight margins, while meal prep and delivery involve more labor and middlemen, which adds expense. Even though overall food prices rose since before the pandemic, the pain is greatest for meals eaten away from home—precisely where zoomers tend to spend. Recent income gains have offset grocery inflation for many, yet the relative cost of eating out continues to rise:

Thus, for those seeking to save more and spend less, forming solid mealtime budgeting habits is a sensible starting point and will likely yield even greater benefits in the future. So, let’s outline a few practical steps to get there.

To frame our discussion today, I’ll assume a young professional with a standard 40-hour work week, living in a home with the usual kitchen setup: an oven/stove, a fridge/freezer, a microwave, and a handful of common cooking implements. Not everyone fits this mold, but most do—and the following tips can be adapted for different living arrangements (though a functional fridge is essential). To maximize your kitchen’s value, consider a modest upfront spending spree on a few basics that you’ll use regularly: 1) a compact spice collection with staples such as oregano and cumin; 2) large jars of salt, black pepper, garlic salt, red pepper flakes, chili powder, lemon juice, soy sauce, olive oil, and canola oil; 3) an assortment of reusable containers; and 4) an affordable, all-purpose cooker (either slow, pressure, or multi-function). A quick glance at Amazon suggests you can obtain all of these for under $150 total—roughly the price of six restaurant lunches. Unlike those lunches, this gear will last for months, broaden your recipe options, and deliver substantial savings over the long haul.

Next, consider where you shop because prices swing dramatically from one store to another—not just at fancy shops or premium supermarkets like Whole Foods (often nicknamed “Whole Paycheck”). This price gap can translate into meaningful weekly savings on groceries and, by extension, bigger savings versus always ordering out. Earlier this year, Consumer Reports compared dozens of everyday groceries across national and regional grocers, warehouse clubs Costco and BJ’s, and Walmart as the baseline. The results are striking: the gap between the most expensive and the least expensive mainstream grocer in each city studied exceeded 33 percent—and the difference grows even larger when you include warehouse clubs and upscale specialty grocers.

Thus, simply choosing a warehouse club or a cheaper retailer like Aldi or Walmart (or a regional equivalent) can yield substantial savings on identical items when compared with national chains such as Kroger or Safeway. (And we won’t even start on Whole Foods!)

A little back-of-the-envelope math using these national averages shows how these savings accumulate over a year. According to the USDA’s latest data, a single adult living on a “moderate” budget spends about $85 weekly on groceries. If that person normally shopped at Harris Teeter or Albertsons—pleasant enough stores, but nothing extraordinary—and switched to Lidl, annual savings would run about $1,179. Opting for Costco would yield even larger gains: around $1,571 after covering the $65 annual membership. (And the Costco style is a bonus.) Families, naturally, would realize even larger yearly savings because they spend more each week on food—savings stemming from shopping at a cheaper store rather than the price tag alone.

Of course, not everyone has a Costco or Lidl/Aldi nearby, and regional quirks or dietary needs may shuffle your personal rankings a bit. The central point, however, remains unchanged: almost everyone has more affordable options within a short drive of their home (or even online, given Amazon’s push into price-competitive groceries)—as long as they actually look. The ideal American grocery experience™, in essence, is likely a blend of inexpensive warehouses, low-cost stores, online shopping, and occasional trips to higher-end or specialty shops for certain items or moments. Regardless of the exact mix, though, Consumer Reports data combined with decades of practical cheapskate know-how shows that taking a few minutes to consider where you shop will matter a great deal—especially when you’re young and financially pressed.

Choosing what to buy matters as well, and—without getting lost in culinary minutiae—there are several useful guidelines. First, always compile a grocery list and never shop hungry, because the opposite habit almost guarantees a cart full of unnecessary or undesirable items—and often less healthy choices. (Yes, this is backed by science.)

Second, routinely buy in bulk flexible, low-cost staples that can be used in a variety of dishes and kept for weeks in your pantry, fridge, or freezer for future meals. In my own early days, I’d swing by a nearby Shoppers or a not-too-distant Costco a couple times monthly to stock up on eggs, peanuts, chicken breasts, ground beef (80/20), bacon, butter, Dijon mustard, frozen broccoli and green beans, fresh spinach, canned black beans, rice or couscous, cheese, and other essentials I knew I’d incorporate into meals over the next several weeks. (Dry pasta also fits here, though I wasn’t much of a pasta fan.) These staples can then be rounded out with a rotating selection of perishable, seasonal, or sale items to pair with them—bread, sliced ham, onions and garlic, vinegars, sauces, etc. And finally, you should occasionally treat yourself to something special you enjoy from your go-to stores or a pricier option.

Third, steer clear of prepackaged, precooked, or pre-cut versions of items like chicken, fish, vegetables, salads, melons, potatoes, beans, or rice—because they will consistently cost more than buying the whole or uncut/cooked forms. (They’re also typically less healthy.) For instance, I recently spent about $5 on a large watermelon that, after five minutes of simple knife work, yielded roughly ten times as much fruit as the pre-cut option for the same money. I froze some for smoothies and enjoyed the rest over the following days.

Other fresh fruits and vegetables—along with dry peas/beans, whole chickens, raw potatoes, lettuce heads, and “value packs” of fish and meat—fit this pattern: a few minutes of slicing, bagging, and storing can save a lot over time and often taste better than supermarket-prepared versions. For even greater savings, look for bone-in or less-known but flavorful cuts of meat—chicken thighs, pork loin instead of tenderloin, tri-tip or chuck roast, tilapia, and the like—that require a bit more cooking know-how but are just as tasty. (More on that in a moment.)

Palates and dietary needs will vary, of course, but you’ll typically spend more and receive less when you buy a box or bag from the middle aisles that could just as well be bought in its raw form around the store’s perimeter. When you do venture into the center aisles, opt for generic or store-brand products that taste comparable at a lower price—a guideline that applies to cleaning goods, over-the-counter meds, and more (though there are a few exceptions).

Lastly, you should always keep a few “emergency” snacks and meals on hand for days when you can’t cook—or simply don’t want to. Protein shakes and bars offer a quick, portable meal that’s inexpensive and wholesome. If you’ve got a microwave within reach, frozen dinners have improved markedly: thanks to competition and immigration, you can now find decent Indian or Mexican meals for five dollars or less in many big-box retailers. (My teenage daughter swears by Costco’s frozen breakfast sandwiches, which are a little more than a dollar each.)

Eating on a budget doesn’t mean adopting a lifestyle of deprivation. It simply means paying attention to when and where you save—and when you allow yourself a treat.

The final stage is cooking and preparation. In broad terms, weekly cooking can be divided into two streams: advance planning and immediate execution. In my younger days, I’d do the bulk of my weekly shopping on a Saturday afternoon, then return home to portion and store most of the haul. Sunday evening I’d prepare several meals for the coming workweek and tidy up as I went. A few of my dependable staples were 1) bone-in, skin-on grilled chicken breasts marinated in lemon juice, olive oil, garlic salt, basil or savory, Dijon, and red pepper flakes (teriyaki or soy/honey also work well); 2) a slow-cooker pork loin with garlic and a chipotle pepper or two; 3) baked salmon portions marinated in honey, soy, and garlic; 4) a one-pot Mexican soup with olive oil, boneless chicken, onion, canned black beans, chili powder, cumin, garlic salt, and chicken broth (from dried bouillon cubes); or 5) a hearty chili with ground beef and kidney beans, generously seasoned with cumin, chili powder, cayenne, and a splash of beer. I’d pair these with a frozen vegetable and a starch like rice or couscous—microwaved with a touch of salt and butter—and I’d be set for multiple affordable workweek lunches.

Times change—for better or worse. New pressure-cooker options let you tackle a lot of simple dishes—especially beans and rice—that used to take hours and cost more. (A pot roast under pressure is especially delightful.) There are countless websites and YouTube channels offering easy recipes. Find a handful you enjoy, buy the core ingredients in bulk, and you’ll be in excellent shape.

Immediate dinners depend on your schedule, energy level, and what’s in the fridge. Some nights you’ll want something quick and comforting—a sandwich, a big chef’s salad, microwaved eggs with milk, cheese, and ham, or a frozen dinner—and you’ll rely on staples that are already on hand. If you’re feeling up to it, you can cook something a bit more ambitious; just double the portion so you have leftovers for the next day. Other handy tricks include crafting your own salad dressings and pasta sauces, both of which are straightforward. A simple vinaigrette, for instance, can be made by combining in a jar: one part oil, two parts vinegar (red wine or balsamic), one part lemon juice, garlic salt, black pepper, a touch of honey, a squeeze of Dijon, and whatever dried herbs you have (rosemary, basil, oregano, etc.). Seal, shake, and you’ll enjoy a cheaper, tastier, and healthier alternative to store-bought dressings that goes well with almost any dish.

And all of this takes only a few minutes to put together.

As noted at the outset, a substantial portion of young workers today may have the means to dine out frequently and simply prefer it to cooking at home, despite the sizable savings available. For those without the discretion or the desire to spend less, it remains entirely feasible to craft quick, nourishing meals on a budget using the guidelines above. Not every first attempt will be flawless, and missteps will occur. Yet if you follow straightforward directions, your initial efforts will probably be edible, and you’ll gain speed and confidence over time, while gradually uncovering more elaborate and enjoyable dishes along the way.

And you’ll accumulate substantial savings as you go—perhaps even enough to cover an occasional DoorDash foray.

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