How to eat healthy on a budget

Eating healthy doesn’t have to break the bank. At Aberdeen Peak Hormonal Health, we help our patients achieve hormonal balance and weight loss, and nutrition plays a key role in that process. With the right strategies, you can eat well, stay healthy, and support your hormones and metabolism—all without overspending.

1. Plan Your Meals & Make a Shopping List

Planning your meals helps you avoid processed foods and focus on whole, nutrient-dense options. Before grocery shopping, write down meals that include affordable proteins, fiber-rich veggies, and healthy fats to keep you full and energized.

2. Buy in Bulk

Stock up on high-protein, fiber-rich foods like:
✔ Lentils & Beans – Budget-friendly and great for hormone balance.
✔ Oats & Quinoa – Packed with fiber to support metabolism.
✔ Nuts & Seeds – Healthy fats that regulate hormones and curb cravings.

3. Choose Frozen Over Fresh

Frozen fruits and vegetables are just as nutritious as fresh but cost less and last longer. They’re perfect for hormone-friendly smoothies, stir-fries, and soups.

4. Cook at Home for Better Health & Savings

Eating out adds up quickly. Preparing meals at home saves money and helps you avoid inflammatory ingredients that disrupt hormone balance. Try simple, protein-rich meals like:
✔ Scrambled eggs with spinach & avocado
✔ Greek yogurt with flaxseeds & berries
✔ Stir-fried veggies with cottage cheese or lentils

5. Prioritize Affordable Protein Sources

Protein supports muscle maintenance, metabolism, and balanced hormones. Instead of expensive meats, try:
✔ Eggs – A complete protein that’s cost-effective.
✔ Greek Yogurt & Cottage Cheese – Great for gut and hormone health.
✔ Beans & Lentils – Affordable and packed with fiber & protein.

6. Shop Seasonal & Local for Better Prices

Seasonal produce is cheaper and fresher, making it a great way to eat nutrient-dense meals while keeping costs low. Look for local farmers' markets in Aberdeen and Gray’s Harbor County for the best deals.

7. Reduce Waste & Repurpose Leftovers

Don’t throw away food—repurpose it! Use leftovers for new meals:
✔ Roast extra veggies for salads & omelets
✔ Make soups or stir-fries with leftover grains and proteins
✔ Blend overripe fruits into hormone-balancing smoothies

8. Skip Processed & Packaged Foods

Pre-packaged snacks and processed meals disrupt hormones and increase cravings. Instead, go for whole, unprocessed foods like nuts, seeds, eggs, and homemade granola.

Eating Healthy Is Possible on Any Budget

At Aberdeen Peak Hormonal Health, we believe that nutrition is key to weight loss, hormone balance, and overall wellness. By following these tips, you can enjoy healthy, budget-friendly meals that support your energy, metabolism, and well-being.

Need help with weight loss or hormone therapy? Contact Aberdeen Peak Hormonal Health today to start your journey!