How to Build a Healthy Plate on Any Budget

Eating well doesn’t have to be complicated or expensive. With a few simple strategies, you can create balanced, nourishing meals for yourself and your family without overspending.

At STRIDE Community Health Center, we support practical, realistic approaches to healthy eating that fit your life, your culture, and your budget.

Here are easy ways to build a healthier plate every day.

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Start With the Plate Method

A balanced meal is easier than you think. Use the simple “plate method” as a guide:

• ½ plate vegetables & fruits

• ¼ plate whole grains (brown rice, whole-wheat pasta, quinoa, corn tortillas)

• ¼ plate protein (beans, eggs, chicken, fish, tofu)

  
  

This method supports blood sugar control, heart health, and long-term wellness and it works for all cuisines and food traditions.

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Choose Budget-Friendly Proteins

Healthy proteins don’t have to be expensive.

Try these affordable options:

• Beans, lentils, and peas

• Eggs

• Canned tuna or salmon

• Chicken thighs or drumsticks

• Tofu

• Peanut butter

  
  

Plant-based proteins are especially budget-friendly and packed with nutrients.

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Load Up on Fruits and Vegetables — Affordable Ways to Do It

You don’t need to buy everything fresh.

All forms count:

• Frozen veggies/fruit (nutritious, long-lasting, often cheaper)

• Canned options (choose low-sodium or packed in water)

• Fresh produce that’s in-season or on sale

  
  

Pro tip: Pre-cut produce is more expensive, whole fruits and veggies offer the same nutrition at a lower cost.

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Choose Whole Grains That Keep You Full Longer

Whole grains are filling, affordable, and nutritious.

Try:

• Brown rice

• Oats

• Whole-wheat pasta

• Ancient grains like barley or quinoa (often available in bulk)

• Corn or whole-grain tortillas

  
  

Swap one refined grain for a whole grain to make meals healthier with no extra cost.

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Shop Smart With a Short, Flexible List

Sticking to a plan helps reduce food costs.

Try:

• Making a “core list” of weekly staples

• Buying store-brand items

• Checking sales or coupons before you shop

• Shopping in bulk for rice, beans, and oats

• Planning leftovers for lunch the next day

  
  

Even one or two small changes each week can reduce costs over time.

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Make Quick, Healthy Meals With What You Have

Healthy meals don’t need to be fancy.

A few examples:

• Rice + beans + veggies = complete, affordable meal

• Omelet with vegetables = quick breakfast or dinner

• Whole-grain pasta + veggies + protein = balanced and fast

• Chicken, brown rice, and frozen vegetables = simple weeknight dinner

  
  

Use what you have, frozen, fresh, canned to keep meals nutritious and budget-friendly.

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How STRIDE Supports Your Nutrition & Wellness

Your health journey is unique, and we’re here to support it. STRIDE’s care teams help patients with:

• Healthy eating guidance

• Preventive screenings

• Chronic condition management

• Pediatric and family nutrition

• Integrated behavioral health for stress-eating or emotional wellness

  
  

Good nutrition is part of whole-person health and you don’t have to navigate it alone.

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Ready to Take a Step Toward Healthier Eating?

Start with one simple change this week — and let us help with the rest.

• Schedule a visit for preventive care or nutrition support

• Find a STRIDE location

• Learn more about Primary & Preventive Care

• Connect with Behavioral Health for support with routines and stress

  
  

Small changes become big progress over time.