Good Food on a Tight Budget

Want to fill your plate with delicious, healthy foods without breaking the bank?

Good Food on a Tight Budget—the first of its kind—lists foods that are good for you, easy on your wallet and good for the planet.

Find foods with the least chemical residue, delicious recipes, and a guide to healthy meal planning on a budget!

Written by the Environmental Working Group’s health experts whom have chosen the foods based on an in-depth review of government surveys and tests for nearly 1,200 foods. The food lists, shopping list, meal planner, and price tracker are designed to help you save time and money. The top picks are based on average food prices. Check for the best local buys.

Variety is important for health and happiness. The lists are a good start, but try other affordable foods, especially from the fruit and vegetable aisles. Can’t find something? Ask if the store manager can stock it. 

 Check it out:

  1.  Introduction and Guide
  2. Top Tips
  3. Fruits
  4. Vegetables
  5. Grains
  6. Protein
  7. Dairy
  8. Cooking Fats and Oils
  9. Staples and Spices
  10. Recipes
  11. Sample Budget and Shopping List
  12. Shopping List Form
  13. Meal Planner
  14. Price Tracker

If you have trouble downloading the pdf files, email us at

The Sources:

Environmental Working Group

EWG ( is a not-for-profit organization that marshals the power of information to protect human health and the environment.

Share our Strength

Share Our Strength’s Cooking Matters®  teaches families at risk of hunger how to get more food for their money and better nourishment from those foods, as part of the

No Kid Hungry® campaign.