Groceries seem to keep getting more expensive — but eating well doesn't have to be something you sacrifice to stay within your budget.

In this episode, Registered Dietitian Ann Kent shares 10 practical, evidence-backed tips organized into three categories: budget-friendly recipe strategies, reducing food waste, and smarter shopping habits.

In this episode:

• Why plant-based proteins, seasonal produce, and whole grains are the three most impactful budget-friendly swaps — and how to actually use them

• The real cost of food waste (in 2010, an estimated $161 billion worth of food was thrown out in the U.S. alone) and four tips to reduce it in your own home

• How to make a grocery list that actually works — including why meal planning doesn't have to be complicated

• The truth about best-by, sell-by, and use-by dates — and why your senses are more reliable than any stamp on the package

• Grocery store shelf placement strategies designed to get you to spend more — and how to shop around them

• When to shop your own fridge and pantry before heading to the store

• A note on food insecurity in the U.S. and the resources available for families who need them

• Ann's personal approach — including how tortilla pizza fits the plate method perfectly and why she always puts ice cream on the grocery list

Resources Mentioned in this Podcast:

• Feeding America: https://www.feedingamerica.org/

• Lentil Frito Pie: https://app.peasandhoppiness.com/recipe/6990

• Meal Planning Style: https://peasandhoppiness.com/quiz/

• Seasonal Vegetable Guide: https://peasandhoppiness.com/seasonal-vegetable-guide/

• Super Easy Last Minute Meals: https://checkout.mailerlite.com/checkout/16532

• Meat Temperature Chart: https://peasandhoppiness.com/meat-temperature-chart/

The bottom line: You don't have to overhaul everything at once. Identify where your biggest challenge is — food waste, protein costs, too many trips to the store — and start there. One change at a time adds up.

The Peas and Hoppy Meal Guides app was built for exactly this. Members get:

• A pre-made weekly menu with plant proteins and seasonal produce built in

• A shopping list that auto-populates and syncs with Instacart or Walmart

• Leftover storage instructions on every recipe

• A recipe search by ingredient so you can use up what you already have.

An annual subscription is less than $2 per week, but will save you hundreds of dollars — try it free for 30 days at https://app.peasandhoppiness.com/

Read the transcript of this episode, find additional resources, and see the sources used for this episode at https://app.peasandhoppiness.com/post/how-can-you-eat-healthy-on-a-budget.