Deep Dive: Sustainable on a Budget
Unfortunately in our current food system, sustainable eating can feel expensive and out of reach for anyone on a tight budget. “Green” products have higher price tags, and labels like “organic” and “Fair Trade” can feel like marketing ploys not worth the high cost. Where you live, how flexible your budget is, and nearby stores can have a massive effect on how empowered you feel to make sustainable eating a priority. For many it is nearly impossible to feel like the system is supporting them in making the choices they want—that’s because our food system is deeply broken. On Grounded Grub we are constantly trying to integrate affordability and access into our articles and recipes to both acknowledge the privilege that we have in thinking about these issues, but also to encourage everyone to be a part of a movement to create a better system that serves us all. Luckily, many people are determined to break beyond the seemingly impossible constraints and still eat more sustainably even within their budgets, and so after a number of requests we decided to put this into one deep dive article.
While none of the steps in this article are going to change a broad system based on overproduction and profits rather than planet and people, there are some choices that you can make that will help lessen your impact on the environment while also staying within a tight budget. Hopefully these steps can help you feel empowered to live within your sustainable values and your budget.
Most of these steps center around a few core values:
Reducing food waste when possible. The improper disposal and decomposition of food waste is a major contributor to greenhouse gas emissions and it is estimated that somewhere between 25-40% of food goes to waste globally. Food requires great amounts of energy, water and other resources to grow and get to your plate, so making the most of everything we can is essential. While much of the global food waste is higher up in the system (on-farm, processing, etc.) there is some food waste that can be reduced on the household level—which is also how you can save money rather than wasting it on good food gone bad.
Reducing packaging when possible. While many low-income neighborhoods do not have green grocers or health food stores where you’re likely to find a bulk food section, utilizing it when possible can save money and a lot of packaging from the landfill. There are ways to reduce packaging associated with your food.
Sustainable food choices. When it doubt choose plant-based options and seasonal, local foods. With some strategy, you can find ways to do this while saving money, outlined below.
Finally, do not ever let anyone tell you that you need to buy something to reduce your waste. The most sustainable Tupperware, water bottle, grocery bag or cooking tool, is the one you already own. Buying new products can cost a lot and can require hundreds of uses before they’re actually more sustainable than a cheap, thin single-use version. If you’re in need of new stuff, definitely look for organic or plastic free, but do not feel like you have to cash out for the most trendy sustainable options. Many of these new products are just another extension of capitalism that got us in this environmental mess in the first place. Being frugal and making the most of what you have is the best thing you can do for the environment.
Know your budget and find a way to track it. Before you even start your shopping, knowing your budget is essential to spending it efficiently and feeling in control of your finances and options. A big part of eating and living sustainably can mean spending larger chunks of money at certain times but saving money other times (investing in few but high quality clothing, buying food in bulk, etc.). It’s important to keep track of how you’re spending your money (I use an app called BUDGT) so that you can know if you have some left over from last month, or if going out to eat everyday for lunch is ripping through your savings. Knowing how you’re spending your money can be empowering—there’s no way to take charge of your behaviors if you don’t know what they are! Look at past months and see how much you usually spend on groceries, use that as your starting point and adjust if needed.
Reduce meat consumption. Meat takes a lot from your budget and our planet. Even if going completely vegetarian isn’t possible for you, reducing the meat you buy will help you save lots of money. While tofu is increasingly inexpensive, many plant-based alternative meats and dairy products can be much more expensive. The cheapest way to get your protein and nutrients without buying meat is to look at beans, legumes and seeds. We’ve written a whole article about these options which may help you get inspired. Also, most plant-based products also don’t go bad as quickly which makes it easier to use them over time and reduce waste.
Cook at home. We all know that cooking at home can save us money, which can allow us to be more intentional with what we chose to buy. Rather than eating out, you can use that money to buy local produce, organic spices or Fair Trade coffee that may have felt too expensive before. Plus, cooking is fun! Cook with friends or family and try new recipes! Cooking with a big group can be a great way to save money and time by pooling resources and buying in bulk. Maybe try a recipe from Grounded Grub?
Meal plan. Every week look at your week ahead and make a plan. This is where you can make some important choices, no matter how much money you make.
This is where you can be really intentional about your food choices. Do you want to transition towards a vegan or vegetarian diet? Can you challenge yourself to only eating meat or animal products a few times a week?
This is also a great opportunity to think about how you can use food in numerous ways, something like crispy tofu or a tofu crumble, can be made at the beginning of the week, then add to salads, bowls, tacos, whatever you want! It is important to consider ways to keep food interesting rather than making 10 servings of the same dish and hating it by the end of the week.
Planning ahead can help you research what is in season in your region, saving transport energy and potentially saving you money. It can also help you recognize what things you may buy simply out of habit. Do you really need bananas every morning? Use your planning to analyze how you shop and eat. (Apples are grown regionally in the US and store well in the fridge making them a much more sustainable toast and oatmeal topping.)
By meal planning you’re less likely to make too much food so less food goes to waste, keeping food waste out of landfills, more money in your pocket and more time too.
Make a list and stick to it. Before you even go into the store, make a big list of everything you need. Make your list specific and add little reminders to keep yourself on track: “Buy beans in bulk in the dry section,” “Check to see where produce was grown before purchasing,” etc. You can also include potential substitutions so if something is on sale you can adjust. For example, spinach, kale and other leafy greens can be substituted in recipes and sometimes one variety will be much cheaper than the others depending on seasonality and travel distances. Only once you have purchased everything on your list you can go around the store looking for extras. I often find things on sale that are close to their “best by” date but still perfectly good (read our labels article for more information on this). I also often look for non-perishable snacks and add-ons that will not go bad if they’re in the cupboard for a few weeks. Many of these are found in the bulk dry goods section. Having snacks and other fun foods on hand is essential to not feeling “stuck” in a rigid meal plan.
Look for price per unit. Many times it can feel like you’re saving money by buying smaller packages of things, but often the “price per unit” is actually more expensive. Most major stores will include a price per unit in small print on the pricetag. Paying attention to these prices can help you find the volume where you’re getting the most food for your dollar. Sometimes this can mean more money up front, but it will last you longer and help you reduce packaging by buying a larger container.
Do be reasonable here though folks, if you’re sharing an apartment and have limited cupboard space don’t be like me and get the gallon jar of coconut oil just to save a couple cents per ounce… Apologies to my college roommates who had to look at that jar on the counter for months!
Properly store your foods. So many people accidentally let food go to waste because they don’t take the time to figure out proper storage. Most packaged foods will give you an indication if it needs to be refrigerated after opening or if it is shelf stable even after opening. For produce, you can likely guess how to store it based on how it was stored in the produce section itself. This being said, don’t be afraid to Google “how to store [insert vegetable here]” to get advice. It barely takes any time and can save a lot of food from going to waste and money too!
If your produce is beginning to look “tired” in the fridge, don’t be afraid to chop it up and throw it in the freezer. Rather than throwing it away, anything from citrus to bell peppers to beets can be cut up, frozen and used later in smoothies, soups, pasta sauce and stir fries! I store frozen foods in labeled Tupperware and jars to reduce plastic waste. If that feels too bulky in a small freezer, you can store things in Ziplock bags, but try to wash and reuse them for as long as you can before they get holes in them. Unfortunately metal and glass airtight containers are the only safe plastic-free option for freezer storage on the market. But… Freezers are actually more energy efficient when full so fill that sucker up!
Side note: if a food is past the “sell-by” or “best-by” date, but still looks, smells and seems okay, it’s probably safe to eat! Use your best judgement and know that those dates are not actually a food safety indication. Read more about those labels here.
Bring your own bags and bulk containers. This is an easy step that everyone can do and in some states it also saves you a couple cents at checkout! You can bring your own shopping bags, produce bags and containers for a bulk section if your local store has one.
Subscribe to a CSA or Ugly Produce Box. If you can afford the upfront cost, you can often end up saving money on delicious seasonal produce by subscribing to a local CSA (Community Supported Agriculture) program. Because you are paying in advance, you’re supporting the financial viability of farming and sustainable food production. It also means that you’ll likely get produce for a bit less than market prices because you are supporting the farmer all summer long. Some farms have reduced rates for low-income individuals or will let you pay per month if your budget is tight. Ask around in the spring at your farmers market!
Companies like Misfits and Imperfect Foods are also part of the food system selling boxes of reduced-price produce that would otherwise go to waste and deliver it to your door. While claiming to reduce food waste, they do ship groceries long distances and none of the produce will be guaranteed local. Some of these companies offer coupons for first time users, for recommending your friends, and for low-income individuals. Check them out and shop around and see what you think.
An article dissecting the social equity and sustainability of these companies soon!
Hannah is currently an AmeriCorps volunteer living on a limited monthly stipend. She is loving trying to stretch her money as much as she can while still living her values.
Do you have any other tips that we missed? Please reach out and share with us on Instagram, Facebook, or shoot us an email! We’d love to hear from you.
