How to Stop Spending Money on Junk Food: 11 Simple Tips for Cutting Back

I used to spend way too much money on junk food. 

And by junk food, I mean snacks, fast food, and eating out (but mostly snacks). 

I‘ve been known to spend over $30 because I was in the mood for pretzels. 

Would I just get pretzels? No, of course not! I’d also get some Flaming Hot Munchies, chocolate chip cookies, Sour Punch Bites, and tortilla chips. And if I were really hungry, I’d throw in a rotisserie chicken just for good measure. 

I had a serious junk food problem. But in recent years, I’ve learned how to stop spending money on junk food – and so can you!

The Struggle to Stop Spending on Junk Food

I’m not the only one who overspends on unhealthy snacks. 

Food is one of the largest budget categories. It eats up over 12% of our budgets, second only to housing and transportation. 

A lot of that is junk food. 

We don’t realize how much the pop, cookies, chips, and trips to fast food restaurants add up. 

And I get it. 

After a long day, sometimes it’s easier to grab fast food on your way home than to make a healthy dinner. When you’re bored or stressed, snacking can fill the hole in your life, at least for a moment. 

But the satisfaction is fleeting, and we feel worse about ourselves. 

How To Stop Spending Money on Junk Food

It’s time for us to collectively gain willpower and stop spending so much money on fast food, junk food, and other unnecessary foods. 

And I’m not just blowing smoke. 

I can’t remember the last time I spent $30 on junk food. I mean, I’ll still indulge in the occasional bag of chips, but gone are the days when I make a snack run and end up with an armful of unhealthy treasures. 

Here’s how I stopped spending money on fast food (for the most part). 

Be Realistic

If you’re a snacker, you probably won’t be able to cut out all junk food entirely. It takes a lot of willpower, and if you’re relatively healthy, there isn’t a need. 

Instead, shop with realism. 

You can avoid spending too much on junk food by including snacks in your grocery budget. Give yourself one or two of your favorites each week. 

Having snacks available will prevent you from splurging when a craving hits. 

Plan for Rough Days

Stop wasting money on fast food by preparing ahead for those hard days when cooking seems impossible. 

You have the best intentions at the grocery store. The week ahead will be smooth sailing, so you buy a bunch of stuff to cook healthy dinners. 

But then the week starts, and you have to work overtime on Tuesday. You’re starving and don’t want to spend an hour cooking. Thwarted again!

Plan for these days by buying easy meals. Frozen pizza and lasagna are my go-to favorites, but you could also opt for pre-packaged salad, fresh deli meals, or even cereal or peanut butter and jelly. 

Knowing you have these easy, prep-free meals waiting at home will make it easier to skip the drive-through. 

Learn to Say No

I’ve saved so much money by saying no when my co-workers ask me to join them for lunch. 

It’s not easy. I long to join them. The socializing and camaraderie are far superior to lunch alone, and the food is usually better than whatever I packed. 

But it’s not worth it. 

My packed lunches cost about $3 per day. I can’t find anything for that price when eating out. 

I find other ways to engage with my coworkers, like attending potlucks, hanging out with a glass of water at happy hours, and going out for lunch on special occasions. 

Give Yourself a Treat

Humans aren’t robots. We need treats when we do a good job. 

The trick is to include your treats in your budget so you can reward yourself for being good without jeopardizing your financial goals. 

The treat can be a monthly night out, a cheat meal at home, or anything that motivates you. 

Swap Healthy Snacks

I spent too much money on junk food because I never considered swapping it with healthier alternatives. 

Now, I eat carrots, apples, oranges, pistachios, and rice cakes instead of chips and cookies.

My favorite go-to snack is actually a high-fiber cereal. I eat it dry like chips, and although it’s a little sweeter than my normal snacks, the delightful crunch hits the spot. 

These healthy snacks cost a little more than their toxic alternatives, but it’s worth the price for improved health and wellness. 

Or Health(ier) Chips

I love chips. Nothing can compare to the satisfying crunch of a potato chip with pizza or sandwiches. 

But I don’t have to buy the worst kinds. I’ve switched to Baked Lays for nearly all my meals that need chips. They have fewer calories and fewer “added ingredients” than pretty much any other chip on the market – even the so-called “healthy chips”. And they still have the salty, crunchy, potatoey goodness I crave. 

Is it ideal? No. Should I cut out chips altogether? Probably. Will I? Not on your life. 

Feel Full

Many people resort to junk food when they feel hungry but don’t want to eat a full meal. 

You can avoid over-indulging by keeping yourself full throughout the day. 

Start by eating heartier meals. When I started eating avocado toast for breakfast, I stopped snacking. The fatty avocados kept me full until lunch. 

Next, drink more. You might not be hungry; you might be thirsty. Have a cup of water or juice before pulling out the snacks.

It might be just what your body was craving. 

Make it at Home

Sometimes, you’re craving a pizza or a big juicy burger. 

Why not make it at home instead of spending extra money at a fast-food restaurant?

Although making it at home requires more effort, there are many positives. First, you know exactly what’s in it, which is great for folks with health concerns. 

It’s also usually cheaper to buy the ingredients and make something, and the result tastes better. If you have the time and energy, that’s a pretty good deal. 

Coupons and Apps

If you don’t want to give up fast food altogether, consider purchasing it only when you can score great deals with apps and coupons. 

Most fast food places heavily promote their in-house apps, offering bargains on your favorite meals. 

Use these in moderation, though—it’s not an excuse to blow your entire paycheck on fast food. 

Avoid Boredom

Have you ever been so wrapped up in something you enjoy that you’ve forgotten to eat? 

Consider the opposite – are you snacking because you’re actually hungry, or are you just bored?

Reaching for the chips gives us something to do, but it’s not what you really want to be doing. The next time you open the refrigerator door, searching for something you can’t name, consider whether you’re actually hungry or just longing to fill a void. 

If it’s a void, find something productive to do. Enjoy a hobby. Play a game. Go outside. Draw. Do something that engages your mind, and you’ll forget that you ever thought you were hungry.

Consider the Total Cost

That greasy cheeseburger sounds delicious right now, but what will it really cost you?

Think about more than the upfront cost of your value meal. Consider how you will feel two hours after eating it and the cost to your long-term health. 

Think about the food that will spoil if you don’t cook it and how much that might cost. 

If you have children, consider what you’re teaching them about health and wellness and whether you’re instilling them with the same bad habits you have. 

For most of us, the cheeseburger is far more expensive than it seems. 

You Can Control Your Spending

The biggest secret is that you’re in control of your spending – even impulse spending on junk food. 

I know it’s tough – when you head to the gas station and start salivating at the rows of delicious chips, that monkey part of your brain goes “WANT,” and you give in.

But you don’t have to. And it’s far easier to say no if you follow the tips we’ve outlined. I even lost about twenty pounds by limiting my junk food (and switching to a healthier overall diet!) – and if I can refuse my monkey brain, I know you can too!

How Do You Control Your Spending on Junk Food?

I know we’re not the only ones who struggled with junk food addiction.  We want to hear from you!

Drop your secret hacks for giving up junk food in the comments and help us help everyone else kick the habit.