Smart & Strong: How Katy Parents Can Eat Healthy Without Breaking the Bank
“Healthy Eating Is Too Expensive” — Or Is It?
As a parent in Katy, juggling work, family, and personal health goals can be overwhelming. The perception that healthy eating is costly often leads to reliance on fast food or processed meals. However, with the right approach and knowledge of local resources, nourishing your family affordably is within reach.
Healthy Doesn’t Have to Mean Expensive — Let’s Break It Down
One of the biggest concerns I hear from parents is this:
“I want to eat better, but I don’t want to spend $500 a week just on groceries.”
And that concern is real—food costs have gone up. But eating healthy doesn’t have to mean shopping at boutique health stores or buying overpriced supplements. It’s about making strategic choices that give you the best value per nutrient.
Let’s look at a simple cost-benefit comparison.
Average Fast Food Week for a Family of 4 (Dinner Only):
4 meals from Chick-fil-A, Whataburger, or McDonald’s
= ~$45 per visit x 5 days = $225/weekHigh in calories, low in fiber, low in nutrients
Leaves you tired, bloated, and often hungrier later
Cost: $225/week
Result: More cravings, less energy, higher long-term healthcare risk
Let’s look at a basic healthy grocery list and compare.
Basic Healthy Grocery List (Dinner + Some Lunches):
2 lbs Chicken Thighs – $7
2 lbs Ground Turkey – $9
1 lb Dry Black Beans – $2
Brown Rice (2 lb bag) – $3
1 lb Quinoa – $4
12 Eggs – $2.50
Mixed Frozen Veggies (3 bags) – $9
Romaine Lettuce (3 heads) – $5
Whole grain bread – $3
Avocados (4) – $4
Bananas, apples, carrots – $10
Olive oil – $6
Greek yogurt (large container) – $5
Cost: $70–80/week
Result: More energy, better digestion, fewer cravings, and improved body composition
The Takeaway:
You're not just buying food—you're investing in how you feel, how you show up for your kids, and what kind of life you're building long-term.
Yes, there’s some prep involved, but many of our clients batch cook once a week or prep 2–3 simple meals that last several days.
Healthy food isn’t just cheaper long-term—it pays you back in energy, focus, and confidence.
High-Protein, Budget-Friendly Grocery List
Here's a weekly grocery list focusing on high-protein, affordable items. Moreover, I have included where you can find these items: Spoiler alert - notice the stores may come as a surprise. Not everything healthy comes from Whole Foods :)
Proteins:
Sanderson Farms Chicken Thighs (Walmart)
Bumble Bee Seasoned Tuna Pouches (Walmart)
Dannon Light + Fit Greek Yogurt (Dollar General)
Kirkland Signature Organic Greek Nonfat Yogurt (Costco)
Wild Planet Albacore Wild Tuna (Costco)
Carbohydrates:
Brown Rice (H-E-B)
Quinoa (Costco)
Whole Grain Bread (Sprouts)
Fruits and Vegetables:
Fresh Produce (Sprouts, H-E-B)
Frozen Stir Fry Vegetable Blend (H-E-B, Walmart)
Healthy Fats:
Avocados (H-E-B)
Nuts and Seeds (Sprouts, H-E-B)
By combining these items, you can prepare balanced meals that support your health goals without overspending.
Take the First Step Towards a Healthier You
Embarking on a health journey doesn't have to be daunting. At Sojourn Fitness, we understand the challenges parents face and offer support tailored to your needs.
We're offering a free 30-day nutrition challenge designed to help you lose 10 pounds and gain strength, even with a hectic schedule. For personalized coaching and accountability, send me an email at nathan@sojournfitness.com and let’s start a conversation.
Or click here for a free weight loss plan and learn more about our coaching services.
Remember, taking care of yourself is the first step in taking care of your family.
Cheering for you!