Healthy eating on a budget: Tips for breast cancer thrivers

LBBC medical advisory board member and board-certified specialist in oncology nutrition, Stacy Kennedy, MPH, RD, CSO, LDN, CPT, wants to debunk common, often expensive, myths about healthy food choices such as "eat only organic foods.” Dr. Kennedy says that “the stress of trying to be perfect is damaging to our health and our immune system. It’s probably worse than eating whatever we’re worried about.”

Below you’ll find Dr. Kennedy’s science-based perspectives on eating healthfully without breaking the bank. In addition, three members of the LBBC community, Marianne Sarcich, Jo Lynn Collins, and Kelly Choy-Wilson, offer their strategies and tips for thrifty thriving.

Eating well on a budget

There are strong, proven benefits from eating lots of fruits and vegetables, whether organic or not. According to Dr. Kennedy, a plant-forward diet — organic or not — “absolutely translates into a reduced risk of many chronic illnesses and improvement in your immune system and recovery.” She adds that canned and frozen produce options are fine and often less costly, as long as they don’t have added salt or sugar. In fact, frozen fruits and vegetables may be even more nutritious than fresh options, especially when you’re purchasing out of season.

Among other benefits, plant-forward eating provides lots of fiber. According to the American Institute for Cancer Research, every 10-gram increase in fiber in your diet improves survival after various types of cancer by 13%. Fiber is just as plentiful in economical store-brands as in name-brand or organic-labelled beans, popcorn, oatmeal, and nuts and seeds, so you’ll reap the savings. Lower prices on many high-fiber items often show up in the bulk section of many grocery stores and food co-ops.

Fiber isn't the only nutrient that plays a key role in supporting good nutrition during cancer treatment—protein is essential too. Just as fiber helps regulate digestion and contributes to long-term health, protein is crucial for maintaining muscle mass, repairing tissues, and supporting immune function, especially during treatment. “Your entire immune system is based on proteins, so they’re vital to health,” Dr. Kennedy says. Fortunately, protein doesn’t have to be expensive. Low-cost sources can come from low-fat cottage cheese and yogurt, tofu, eggs, and canned fish like tuna and sardines. Dr. Kennedy also cites evidence that protein-rich, low-fat dairy choices may help with reducing recurrence and minimizing cardiovascular risk, so look for bargains in the diary aisle. For example, opt for store brands or buy in bulk, which offer lower prices per serving. Look for close-to-expiration discounts and freeze extras, like shredded cheese or butter, for later use.

Whether you’re hoping to reduce your meat consumption, or already abstain from meat, keep in mind that plant-based meat substitutes may be as expensive or pricier than meat products. Also, they may contain saturated fats (usually as coconut oil), added salt, seitan (which is processed wheat gluten), and sugar. You can shop for lower-priced, fiber-rich protein in options like beans, peas, and chickpeas (canned or fresh). The combination of rice and beans is a good, high-protein alternative to chicken.

Voice of experience: Marianne Sarcich

After Marianne Sarcich was diagnosed with stage I, hormone positive breast cancer at age 51, she wanted to do as much as she could to avoid pesticides, heavy metals, and any other environmental toxins in her food, while preserving her family budget. Her household of three, plus a rescue dog, needs to make every dollar count.

Organic options are usually pricier, so Marianne was advised to choose organics for the foods that she eats most often. Since her daily lunch is a large salad plus protein, she dedicates her organic budget to the biggest bag of organic greens she can find. To keep overall costs down, she shops at discount stores like Aldi’s and Grocery Store Outlet. Her husband, who gardens without using chemicals, planted mint for her favorite tea. They also discovered that if they buy organic scallions or basil that have roots showing, they can use those to grow their own for future use, reaping additional savings.

Popcorn is Marianne’s favorite snack. She makes it more affordable by making it at home instead of buying popped and bagged or pre-packed microwavable options. Marianne found a silicone microwave popper and buys organic corn in bulk. Then she adds a small amount of healthy oil (such as olive or avocado) instead of butter, and flavors it with anything from fresh herbs to Everything Bagel Seasoning, depending on her mood.

Marianne stretches her meat dollars by making one item provide several meals. She chooses bone-in cuts of meat, which are often less expensive and have extra flavor. Then, she explains, “after roasting the meat, I put the bones, juices and filtered water into the slow cooker to make bone broth overnight. I turn that into soups or stews.”

Weighing the costs of organic foods

Dr. Kennedy agrees with Marianne’s balanced approach to organic foods, suggesting that if you want to and can buy some organics, prioritize them for your most frequently eaten items. Buying everything organic adds unnecessary financial pressure, according to Dr. Kennedy. If your budget allows, shop for organics in thin-skinned and frequently sprayed items such as apples, berries, lettuce and cherry tomatoes; you can worry less about pesticides on items with a thick skin that you throw away, such as bananas, oranges and avocados.

If you avoid buying large batches of organic or regular produce because it spoils quickly — especially leafy greens — science writer Nicola Twilley suggests repackaging opened veggies in resealable bags in the refrigerator. Also, store them separately from apples and bananas, which emit ethylene gas that speeds rotting. Washington Post food writer Ellie Krieger says that any warm dish, from pasta to soup, benefits from a pile of fresh greens on top, drizzled with olive oil. So, no need to save greens just for salads!

Voice of experience: Jo Lynn Collins

Jo Lynn Collins lives in rural West Virginia with one teenage daughter at home and one away at college. She has few low-priced or organic shopping options nearby, so she has become very resourceful. Diagnosed with stage IV de novo breast cancer in 2019 and currently undergoing her third line of targeted therapy, Jo Lynn prioritizes affordable, nutrient-dense foods. She watches the local papers for sales, especially on meats, organic beans and legumes, and eggs. 

Jo Lynn also finds ways to indulge without stressing her budget. Instead of going out for an expensive coffee drink, she sometimes makes a festive coffee at home. She puts a bit of sugar-free hot cocoa mix in her coffee and tops it off with a swirl of sugar-free whipped cream and a sprinkle of cinnamon. This puts her in control of the sugar content and saves money too.  

To save money and make healthier choices, Jo Lynn now substitutes her own trail mix of nuts, seeds, and raisins rather than buying cereal bars. Though the initial costs of these ingredients can seem high, she’s found that the smaller portions go a long way in keeping her full, thanks to the fiber and nutrients they provide. In Jo Lynn’s experience, “When you switch to buying higher quality, more nutrient-dense foods, the cost evens out,” highlighting how thoughtful choices can support both health and budget.

When eating out, Jo Lynn often chooses restaurants that offer a “pick two” option, pairing a soup or sandwich with a salad. She finds this option is more affordable than dining at other places. While eating out is generally less healthy than cooking at home, Jo Lynn suggests looking for options like non-creamed soups like minestrone, low-fat salad dressings, and sandwiches with plain turkey or other lean meats on whole grain bread.

Maximize nutrition using food pantries or government benefits

Dr. Kennedy says that public health programs such as the Supplemental Nutrition Assistance Program (SNAP) are improving the nutrition of their offerings. She advises you to start with an internet search for “public health food near me.” Many farmer’s markets now accept SNAP electronic debit cards. In Pennsylvania, the WIC Farmers Market Nutrition Program (FMNP) and Senior Farmers Market Nutrition Program (SFMNP) provide WIC recipients and low-income seniors with fresh, nutritious, locally grown fruits, vegetables and herbs from approved farmers.

In Dr. Kennedy’s home state of Massachusetts, the Fair Foods program offers a large bag of fresh produce for only $2.00 at many community centers. Eatwell Meal Kits works with healthcare organizations in Boston to deliver healthy meal kits to qualifying homes. These contain all of the necessary ingredients and instructions. Ask your healthcare team for suggestions near you.

If you visit a nonprofit food pantry, read the ingredients labels carefully and try to choose products that have the fewest added sugars and simple, recognizable ingredients. Also, look for items that with higher fiber or protein content, and low in saturated fat, like beans or tuna. When the available beans are canned, rinse them before using, to remove added salt.

These small steps can help you make the most of available pantry options while supporting your health needs.

Voice of experience: Kelly Choy-Wilson

Kelly Choy-Wilson, who was diagnosed with stage I triple-negative breast cancer in 2021, finished chemotherapy and surgery in June 2022 and has been without evidence of disease for over two years. Remote work in healthcare administration has freed up time for Kelly to prepare healthier meals at home, as she strives to maintain a “clean, nutritious diet.” And since she has “always been a numbers person,” finding ways to comparison shop and look for bargains just comes naturally.

Kelly believes that investing in her health through nutrition is crucial. By ditching snacks with empty calories, she’s discovered savings that she applies to more nutritious foods. Plus, she has found that she has more energy and feels better overall.

Kelly uses her own juicer to make smoothies without added sugar. She often makes a batch of 20 and freezes them for easy use. Vegetable soup is another batch item Kelly likes to make and have on-hand for lunch. This saves time and money and helps her avoid ordering pizza, which used to be her favorite food. Not only can it get costly, but take-out pizza generally contains excess salt, hydrogenated fats, and ultra-processed meats and sauces.

Striving for a more plant-forward diet, Kelly has found that organic choices are not always more expensive, especially when they’re on sale. “We are getting more farmer’s markets in our area, and it really pays to go look at the prices and compare if you can,” Kelly observes. Rainier cherries are her new passion, when they’re in season. She also finds a big fruit salad so satisfying that when traveling by car — which she and her husband love to do — she takes one with her to avoid service station food, which generally has few nutritious offerings.

Since the pandemic, Kelly has relied more on having groceries delivered at home by paying a low monthly fee. This saves her valuable time and helps her manage her grocery spending more effectively. She explains, “You can see the total right in the shopping app, and if it gets higher than your budget, you can quickly remove things or swap for a less expensive alternative before you check out.” Also, Kelly recommends coupon apps that find the best deals each week at the stores you prefer.

Boost flavor and avoid setbacks without breaking the bank

Eating a diet rich in low-cost, healthy ingredients like beans, vegetables and soy offers significant health benefits, but it can come with challenges. Some people may feel the meals become repetitive or worry that the ingredients won’t be filling. Others might experience bloating with beans or feel unsure how to cook new ingredients like tofu. Experimenting with spices can help overcome these obstacles.

In many traditions, meat is a flavor enhancer instead of the main attraction. For example, a small amount of ground turkey make a huge impact on a hearty bean chili, while spices like cumin, chili powder, or coriander can add rich flavor.

Simple, low-fat curries made with lentils, potatoes, and other hearty vegetables become economical, satisfying, fiber-rich meals with the help of spices. Roasted vegetables like cauliflower steaks topped with healthy Mediterranean olive tapenade add variety without extravagance. You don’t need to buy costly fresh herbs like rosemary and thyme. The dried versions are more potent, longer-lasting (stored in a cool, dark space), and less expensive than fresh equivalents.

If you want to make fish or seafood a part of your diet, spices and herbs can enhance the flavor of affordable frozen fish options, like un-breaded, plain frozen filets like those from Misfits Market, wild caught flounder from Target, and wild caught Alaskan salmon from Costco. Frozen fish preserves nutrients and taste, offering a great way to eat well on a budget. Plus, an internet search for “healthy, easy fish recipes” will yield many ideas for inexpensive, delicious meals.

Beverage choices can support your health and budget

Dr. Kennedy emphasizes that staying hydrated is vital for thriving during and after cancer, and the most budget-friendly way to do that is by drinking water. Tap water works just as well as bottled water, without added costs. Instead of spending money on fruit juices, sodas or energy drinks — which can be pricey and offer little nutritional value — opt for water or homemade unsweetened tea to keep both your health and your budget in check.

If you choose to drink alcohol, this is an area to consider carefully. Dr. Kennedy suggests that, if you want to have an occasional glass of wine, consider a rare treat, just as you would for other splurges. And bear in mind that cocktails and even mocktails can be expensive and may have added syrups and mixers with sugar. For a more budget-friendly, festive choice, consider a spritzer with a splash of alcohol or juice to join the celebration without overindulging or overspending.

Please note: You should consult with your doctor about any limitations with alcohol specific to your health.

Sources of free nutrition support

Both Marianne and Jo Lynn received many free nutritional resources from Unite for Her, an integrative support nonprofit, especially during treatment. Jo Lynn remembers welcoming the pre-prepared Sun Basket Meals they delivered during radiation, when she knew she wouldn’t have the energy for cooking. Jo Lynn and Marianne also used the summer Farm Box, a free, two-month community-supported supply of weekly organic produce. The Unite for Her website also offers online cooking classes, recipes, tip sheets and shopping guides that are especially helpful for breast and ovarian cancer patients trying to eat healthfully on a tight budget.

Discover simple shopping hacks to stretch your budget without sacrificing nutrition—check out our easy tips for smart grocery savings here.