Learning About How to Make Food Go Further
Many people have grocery budgets. This can make healthy eating harder to do. But there are ways to buy healthy foods and make the food go further. Planning meals and eating at home can help. So can buying food that's on sale and freezing it. You could also try looking in cookbooks or online for recipes and tips.
Worrying about getting food can be stressful. If you need help getting food, talk to your doctor, a social worker, or a faith leader. They can connect you to local resources.
You can also find help by going online to Free Food in Alberta.
How can you make food go further?
Here are some tips for making food go further.
Stretch recipes by adding healthy, low-cost foods. For example, add extra lower-cost vegetables, lentils, beans, brown rice, or whole-grain pasta to your recipes. To stretch lean ground beef or turkey, mix in oats, beans, lentils, or grated vegetables.
Shop for sales and compare prices. Review flyers, coupons, mobile apps, and websites for deals on foods that are on your list. Compare prices on brand name versus generic items. Single-serve items often cost more than full-size items.
Make some one-dish meals. Examples include chilis, soups, stews, and stir-fries. One-dish meals can be easy and fast to cook. And there may be less wasted food than with meals that have side dishes. And this can help save money.
Make some meals with lower-cost plant-based proteins. Try using lower-cost plant protein foods, like lentils, beans, or tofu, instead of meat in a recipe.
Make a second meal from leftovers. Serve leftover chili, soup, or stew over a bowl of whole grains, like quinoa, brown rice, or bulgar wheat. Cut up leftover vegetables or cooked meats and add to salads, stir-fries, tacos, sandwiches, whole-grain pasta, or scrambled eggs. Learn more about meal planning and leftovers.
Go online to find recipes. You could try searching for “healthy meals on a budget” or “cheap and healthy recipes.” Visit Canada’s food guide kitchen for recipe ideas and other budget-friendly advice.
Try using frozen or canned fruits and vegetables. They are as healthy as fresh fruits and vegetables and can cost less. If you can, choose canned fruits and vegetables that don’t have added sugar or salt.
Freeze foods that are close to the “use by” date. Sometimes these foods are on sale. You can freeze most foods, including meat, milk, bread, cheese, and yogurt. Do not freeze unopened canned foods or eggs in shells. Get more tips for safe food storage.
Make a weekly meal plan. Making meals at home can save you money and help you eat healthier foods. And planning ahead can save trips to the grocery store and help you buy only what you need.
Plan meals around the food you have. Look in your cupboards or refrigerator to see what you have. Then buy only the ingredients you need.
Try food sharing with friends, family members, or neighbours. For example, buy foods in bulk, divide them up, and split the cost. Cook weekly meals together, and divide the leftovers. Share fruits and vegetables from home gardens.
Ask for support, if needed. There may be times when you worry about having enough money for food for you and your family. You may also struggle to find healthy foods. You might sometimes not have enough food for each meal. If you have a condition that affects your diet, such as diabetes, celiac disease, or kidney disease, talk to your doctor or a registered dietitian. They can help you find benefits and resources.
Adaptation Date: 04/13/2026
Adapted By: Alberta Health Services
Adaptation Reviewed By: Alberta Health Services
