30 Ways in 30 Days

Courtesy of Fruits and Veggies Matter More.


  1. Buy in bulk. Buy frequently-used ingredients in bulk [e.g. beans and frozen vegetables]
  2. Cook in large amounts and freeze leftovers. Place enough food for 1-2 meals in each container.
  3. Create a weekly meal plan that uses the same ingredients in different ways. For instance, extra grilled chicken can be used in a casserole or salad at another meal.  See More on Meal Planning
  4. Shop in season at farmers’ markets. Many farmers’ markets offer WIC or Senior coupons for the produce. Contact your local health department to find out more information. See What’s in Season
  5. Grow your own fruits & vegetables. Many fresh and nutritious fruits and vegetables can spring from a couple of packs of seeds. Use pots if you don’t have space for a garden. Try indoor pots or greenhouse growing for the cooler months.  See CDC’s Growing Vegetables
  6. Substitute fruits and vegetables for meats. Meats are more expensive but beans are an excellent protein substitute, and vegetables and fruits add flavor, texture and nutrients.
  7. See More about Substitutions
  8. Make regular grocery lists and stick to them. To avoid buying less healthy and more costly items, make regular grocery lists of essential items that keep you healthy [like fruits and vegetables], and stick to them.  See Grocery Lists & Menus
  9. Eat at home … more often. Eating at restaurants or buying packaged and processed foods can increase the amount you spend on food. Buy basic ingredients, such as fruits and vegetables, to cook more simple meals at home.
  10. See Fruits & Vegetables on a Budget
  11. Skip the cake … but you don’t have to skip dessert! Fruits are a delicious and cheap alternative to more costly desserts.  Search for Fruit Dessert Recipes
  12. Make Homemade soup that’s chockfull of fruits and veggies. Homemade soup is a healthy and tasty way to use fall fruits & vegetables. Make a big batch and & freeze leftovers in small lunch-size containers. Try these: butternut squash, mushroom and barley, or carrot and apple.
  13. Look for deals and sales at your grocery store. Check your local grocery store coupons for sales on seasonal produce, or take advantage of overstock discounts. See Fruits & Vegetables on a Budget
  14. Try more dried goods [such as dried fruit and beans and legumes] that store well through all seasons. Beans and legumes are also a cheaper protein option than meat. See More about Dried Fruit
  15. Don’t shop hungry! Eat a piece of fruit or some vegetables before going to the grocery store to avoid hunger-based impulse buys. See More Shopping Tips
  16. Use coupons only for items that are on your list! This will help to avoid buying extra, unhealthy foods.See Fruits & Vegetables on a Budget
  17. Canned fruits and vegetables matter. Canned vegetables [such as low-sodium tomatoes] and canned fruits in juice will last a long time, and can be a healthy addition to a variety of meals. Stock up when they are on sale. See More about Canned Fruits & Veggies
  18. Always keep frozen fruit on hand. It’s easy to store and will be available when you’re ready to add it to a meal or use it for a healthy dessert. See More about Frozen Fruits
  19. Pick your own! Late summer or early fall is a great time to pick your own fruits and vegetables. This can be a fun and cheap way to buy in bulk and freeze, can, or dry for later. See More about Storage
  20. Add dried fruit to make any meal or snack healthier. They last for a long time and taste great too! Buy a large package of raisins or other dried fruit, such as cherries, cranberries or apricots, then add to cereals, salads, peanut butter sandwiches or sweet and savory dinner sauces. See More about Dried Fruit
  21. Save with store brands. Store brands can be a great budget choice for many forms of fruits and vegetables that are just as tasty and healthy for you as fresh!  See Fruits & Veggies on a Budget
  22. Stick to the outside aisles when shopping at the grocery store. This is where the fresh produce and food items are and it’s healthier to avoid the expensive, processed foods that are located in the inside aisles. Go down only those aisles that have items you need, like canned veggies and fruits.