How much can you save by choosing not to eat fast food?

In 2004, filmmaker Morgan Spurlock demonstrated the dangers of an all-fast food diet in his documentary, "Super Size Me." After consuming nothing but McDonald's for 30 days, Spurlock’s previously healthy liver began to resemble that of an alcoholic. His doctor even urged him to stop the extreme experiment due to serious concerns about his health.

Why would someone choose a fast food diet? For some, it's about convenience, while for others, it’s the cost—sometimes both. But is fast food truly cheaper than home-cooked meals? When you factor in health, homemade meals are clearly the better choice—everyone would agree with that.

If your priority is affordability rather than health, the dollar menu at your local drive-through might seem like a better option than grocery shopping and cooking at home. For instance, it's certainly cheaper to grab a 99-cent cheeseburger at a fast food restaurant than to buy all the ingredients to make one at home. However, this doesn't always add up the same way in every situation.

Mark Bittman, a writer for The New York Times, compared the cost of a meal for four at McDonald's to a home-cooked dinner of roast chicken, potatoes, and salad. Using prices from a Brooklyn grocery store, the McDonald's meal was $14 more expensive than the homemade version. On top of the savings, the homemade meal was also much healthier. Bittman also compared this meal to an even cheaper rice and beans dinner with bacon, peppers, and onions, which offered $18 in additional savings [source: Bittman]. Clearly, avoiding fast food can save you a significant amount of money.

Turn to the next page to discover tips on how to enjoy healthy meals without breaking the bank.

How to Prepare Healthy Meals on a Budget

Eating healthy can sometimes feel expensive, which is why many opt for fast food. However, eating nutritious food doesn't necessarily have to cost more than fast food. While it's true that healthy choices like lean meats and fresh produce often carry a higher price tag, with the right strategy, you can eat healthily on a budget and spend less than you would on convenient fast food.

Serving smaller portions is an effective way to increase your savings. Restaurants have set an unrealistic standard with their large portion sizes. Since we're served such big portions when dining out, we often think we should replicate them at home. However, by checking the nutrition facts on your ingredients, you'll likely find that you need less than you think to feel satisfied. Smaller portions save both money and calories, making it a win-win situation.

While it’s easy to see the savings of avoiding fast food for a family of four, what if you’re just cooking for one? Buying fresh ingredients can sometimes lead to waste, as they spoil before you can use them. You might also end up with leftover meals you don’t want to eat again. But with a little planning, you can save time and money by reusing the same core ingredients throughout the week.

If you have a recipe that serves four but you're cooking just for yourself, think creatively about how to repurpose your meals throughout the week. For example, if you cook several chicken breasts one night, you can use leftovers to make a chicken salad for lunch the following days without spending extra money or time. Similarly, leftover London broil can be turned into steak salad or fajitas.

Even if you don’t use all the same ingredients, you can still prepare meals in advance by chopping and prepping everything on Sunday, then storing it in the fridge or freezer for easy access during the week. If you know you won’t use an ingredient before it expires, freeze it for future use instead of letting it go to waste.

Turn to the next page for tips on which foods to buy on a budget and other helpful strategies to save money while eating well.

Money-Saving Shopping Tips

In addition to saving money by reducing portion sizes and stretching ingredients, you can save a lot by being a savvy shopper. Coupons are a simple, go-to tool. Don't limit yourself to specific brands; doing so will allow you to use a wider range of coupons and save even more money.

Make sure to take advantage of sales at your local grocery store. Plan your weekly meals around items that are on sale. Meat is often the most expensive part of a meal, so when you find a good deal on meat, buy in bulk and freeze it for later. You can even freeze the meat with marinade—when it thaws, it will absorb the flavors, making for a tasty and easy meal.

A large portion of your grocery expenses comes from fresh fruits and vegetables. Opting for those that are in season will not only ensure they’re fresher but also more affordable. Try to plan your meals around seasonal produce. If you can’t do without certain ingredients, consider purchasing them canned or frozen to save money. For smaller households, frozen fruits and vegetables are a convenient option.

Consider visiting a local farmer's market for your produce, where you can save money by buying directly from the farmer. If you have the space and time, growing your own vegetables could be a great option. Gardening will give you a chance to get some exercise, relieve stress, and, best of all, enjoy the fresh taste of food you grew yourself.

Stocking your cupboard with affordable, healthy staples is a great way to ensure you always have something nutritious on hand. Ingredients like beans, rice, oatmeal, and whole-wheat pasta have long shelf lives and are much healthier than fast food. These options are not only filling but also convenient, providing a perfect balance of health and ease. And instead of soda, try drinking filtered tap water—it’s free, good for you, and eco-friendly.

With these strategies, you’ll always have a reason to avoid the drive-through and enjoy healthier, budget-friendly meals at home.