For many transgender people in the U.S., eating healthy isn’t about kale smoothies and Pinterest-perfect meal prep; it’s about survival. While popular advice about budget-friendly nutrition often assumes stability, employment, and access to resources, the reality for many in our community is far more complicated.
The proposed changes in the “Big Beautiful Budget Act,” a sweeping federal spending bill currently under debate, include steep cuts to safety net programs like SNAP (formerly food stamps), housing vouchers, and Medicaid expansion funding. These proposed slashes come at a time when transgender individuals already face disproportionately high levels of unemployment, underemployment, and food insecurity.
In this article, we’re going to dig into the economic reality facing trans people, particularly those who are low-income, disabled, or navigating state-by-state Medicaid requirements. We’ll also explore practical, realistic ways to make healthier food choices without breaking the bank and why you’re not a failure if you’ve ever had to choose the dollar menu to survive.
And in the coming weeks, I’ll be sharing some of my personal go-to meals: quick, easy, budget-friendly recipes I use as a professionally trained chef to eat well without spending a fortune.
Why Eating Healthy Feels Out of Reach for So Many Trans People
Let’s be honest: it’s not just about budgeting skills or shopping smart. Transgender individuals face a complex web of systemic challenges that make healthy eating feel impossible. According to the U.S. Trans Survey, nearly one in three trans people live in poverty, and more than 27% have experienced food insecurity in the past year.
But it’s not just about how much money you have; it’s also about how your identity interacts with structural barriers.
Employment Discrimination
It’s still legal in many states to fire someone for being transgender or to never hire them in the first place. Even in states with non-discrimination laws, bias in hiring, microaggressions at work, or pressure to “present” a certain way to keep a job are everyday realities for many.
This chronic instability doesn’t just affect your paycheck. It also affects how regularly you can shop, cook, or store food. If you’re couch surfing or living out of a backpack, “eating healthy” can feel like a cruel joke.
Cuts to Federal Safety Nets
The Big Beautiful Budget Act, a name that seems almost satirical given its impact, is aiming to “rein in spending,” which in practice means gutting support programs that keep many trans people alive.
Among its most concerning proposals:
- SNAP eligibility cuts that would disproportionately affect low-income queer and trans adults without children.
- Medicaid funding rollbacks, particularly for states that expanded under the ACA, affecting those who rely on coverage for HRT, mental health care, and disability-related support.
- Housing voucher freezes, which could further destabilize already at-risk trans individuals, especially those who are homeless or fleeing domestic violence.
When your entire survival system is under threat, budgeting for fresh produce and whole grains becomes secondary to just finding your next meal.
Medicaid and the “Working Poor” Trap
For transgender people who are working but barely, there’s an added layer of stress. Medicaid expansion was supposed to bridge the gap for the working poor, but in many states, falling even slightly above the income threshold makes you ineligible for coverage. Imagine working 25 hours a week at a retail job and still being denied healthcare and food support.
Now imagine trying to eat a balanced diet on $30 a week with no time or energy to cook after a shift.
Fast Food Isn’t Failure; It’s a Symptom
Before we talk about solutions, let’s make one thing crystal clear: You are not a failure for surviving any way you can.
If you’ve leaned on ramen, dollar burgers, gas station snacks, or skipping meals entirely, you’re not alone and you’re not doing anything wrong. Processed and fast foods are cheap, available, and require no cooking equipment or storage space. For many trans folks, especially those unhoused, disabled, or working long shifts, it’s a lifeline.
The guilt that often accompanies “eating unhealthy” can feel compounded for trans people trying to reshape their bodies, support HRT goals, or simply feel comfortable in their skin. But shame is a tool of oppression, not transformation. Our goal is not to moralize food. It’s to empower you with options.
What “Healthy” Really Means on a Budget
Let’s reframe what healthy eating actually looks like. It’s not about aesthetic Instagram meals or buying everything organic. It’s about getting enough nutrients to support your body, your energy, and your emotional well-being, within your means.
Prioritize the Basics
You don’t need a pantry full of supplements and powders. Start with these staples:
- Beans and lentils: Packed with protein and fiber, shelf-stable, and cheap.
- Brown rice, oats, and pasta: Filling, easy to store, and endlessly versatile.
- Frozen veggies: Often cheaper than fresh and don’t go bad.
- Canned goods: Tomatoes, corn, chickpeas, and tuna are budget superstars.
- Eggs: Despite supply issues, eggs remain one of the most cost-effective protein sources.
Shop Strategically (When You Can)
If you have access to a full grocery store, here are a few hacks:
- Buy in bulk: Dry goods and frozen items are cheaper in large quantities.
- Use loyalty cards or apps: Many stores offer digital coupons for frequent shoppers.
- Go generic: Store brands are often made in the same facilities as name brands.
- Plan around sales: Base your meals on what’s cheapest that week.
Don’t have consistent access to a grocery store? Check for community fridges, free pantries, or food banks in your area; some are specifically queer- and trans-affirming.
Absolutely—here’s a concise, empathetic section on couponing that fits naturally after the Smart Shopping Tips in Section 3 and before the bodybuilding section you just added. I’ll label it as Section 3.1 to preserve flow without renumbering the full article.
Section 3.1: Couponing Without the Coupon Mom Energy
Let’s get one thing straight: you don’t need a binder full of color-coded clippings to benefit from couponing. You’re not auditioning for a TLC reality show—you’re just trying to eat and maybe keep a little money for rent or hormones. Respect.
That said, smart use of digital and paper coupons can stretch your food budget more than most people realize, especially if you’re shopping at national chains like Kroger, Safeway, Food Lion, or even Target.
- Start with Digital Loyalty Apps: Most grocery stores now offer apps with weekly digital coupons and store-specific discounts. All you need is an email and a phone number. Clip what you actually use; ignore the flashy discounts for things you don’t.
- Paper Flyers and Receipts: Grab the weekly sales flyer when you walk into the store. It’s your treasure map. Some receipts also have high-value coupons printed at the bottom, especially if you’re using a rewards number.
- Stack Coupons with Sales: This is where the real savings happen. If beans are on sale and you also have a coupon for them? Boom, stock up if you can. Same with rice, canned goods, and store-brand pantry items.
- Be Strategic, Not Obsessive: You don’t need to coupon for every item; just focus on the staples you buy often. A $1 coupon might not seem like much, but a few here and there add up over a month.
Couponing doesn’t have to be a lifestyle or a personality; it can just be a tool. And right now, trans people deserve every tool available to survive and thrive in a world stacked against us.
What Bodybuilding Taught Me About Fullness and Satiation
Before I started transitioning, I spent years as a competitive bodybuilder, and let me tell you, there’s nothing quite like prep season to teach you about hunger, discipline, and how to make 1,200 calories feel like a full-course meal.
During competition prep, I had to cut my calorie intake drastically, sometimes to near-starvation levels, while keeping my energy up for intense workouts and maintaining lean muscle. That experience wasn’t sustainable or healthy long-term (and it’s not something I recommend), but it taught me powerful lessons about satiation: the art of feeling full and satisfied, even when you’re eating less.
And right now, that’s something many trans people are trying to figure out, how to make a small amount of food go as far as possible while still feeling like we’ve eaten enough to function.
Whether you’re cutting calories out of necessity or because food access is limited, here are a few survival tools I carried over from those competition years:
Volume Eating
High-volume, low-calorie foods help trick your brain into feeling full. These are the real MVPs when you’re on a tight budget:
- Cabbage: Cheap, filling, and surprisingly versatile. Add it to stir-fries, soups, or even oats.
- Zucchini and carrots: Can bulk out pasta or rice and hold up well raw or cooked.
- Air-popped popcorn: A satisfying snack with fiber and crunch. Ditch the butter; add garlic powder or nutritional yeast instead.
- Leafy greens: Even iceberg lettuce has its place. It’s cheap, lasts decently in the fridge, and makes a solid filler.
By adding these foods to your meals, you increase the physical volume on your plate—helping you feel fuller without significantly increasing the calorie or dollar cost.
Hydration First
One of the simplest tricks I learned was to drink a full glass of water before eating. Not only does this support digestion and reduce cravings, but it also activates stretch receptors in your stomach that signal fullness to your brain. I also relied on black coffee, sparkling water, or broth-based soups during prep; they filled me up and made me feel like I was treating myself.
Mindful Eating
Prep forced me to slow down, because when you only have 400 calories for dinner, every bite counts. Eating slowly, chewing thoroughly, and removing distractions made even plain chicken and rice feel like a meal. That’s called mindful eating, and it helps your brain register satiety before you’ve eaten past fullness.
Try it with whatever food you have; cheap doesn’t have to mean joyless. Give yourself permission to savor it.
Smart Pairings
Adding a small amount of fat, fiber, or protein to a meal stretches how long you feel full. Even on a tight budget, this might mean:
- A spoonful of peanut butter with your oats
- A few sunflower seeds sprinkled on salad
- A bit of olive oil or avocado added to canned beans
These small additions help your body slow digestion and stabilize blood sugar—keeping you from crashing or feeling hungry again 30 minutes later.
Satiation is a skill and a form of power. When you’re constantly fighting hunger with whatever’s available, it’s easy to feel defeated. But learning to stretch a meal, to eat with intention, and to truly nourish yourself even with limited means is an act of defiance in a system that wants you too worn out to resist.
I may not step on a bodybuilding stage anymore, but those lessons still serve me today. And they can serve you, too, not for aesthetics, but for survival with dignity.
Cooking Without a Kitchen
If you’re unhoused, living in a motel, or have limited access to a stove, eating healthy feels nearly impossible, but there are options.
Cold Prep Meals
- No-cook oatmeal: Mix oats with plant milk or water, and leave overnight.
- Chickpea salad: Canned chickpeas, oil, vinegar, and whatever veggies you can find.
- Wraps: Tortillas with hummus, canned beans, and chopped vegetables.
Electric Appliances
A cheap rice cooker, microwave, or hot plate can go a long way. Many thrift stores carry these for under $10. Some budget recipes I’ll be sharing soon use only one pot or pan.
Managing Dysphoria While Eating on a Budget
For many trans people, food is complicated. Eating enough (or eating at all) can be difficult when you’re dealing with dysphoria, body image challenges, or disordered eating patterns. Eating well should never feel like punishment or like a reminder of what you don’t have.
Here are some gentle reminders:
- You deserve nourishment. Period.
- You don’t have to “earn” food by working out or looking a certain way.
- Body changes on HRT happen over time, not overnight.
- Protein, hydration, and basic nutrition help your body feel better, especially during transition.
Affordable, balanced meals can support your goals without requiring perfection.
Community Solutions (Because the System Isn’t Helping)
If there’s one thing trans people are good at, it’s building community when institutions fail us.
Mutual Aid Networks
Look for local mutual aid efforts that support food access. Some trans-led groups organize:
- Grocery drop-offs
- Community kitchens
- “Take what you need” fridges
Even joining or organizing a meal prep night with friends can reduce costs and increase support.
Advocating for Yourself
You don’t have to be an activist to speak up. If you’re on SNAP or Medicaid and experiencing issues:
- Document everything.
- Seek out legal aid organizations or LGBTQ+ centers that offer support.
- Contact your local reps. They work for you, even if they pretend they don’t.
If you’re navigating employment discrimination, some states have legal hotlines or advocacy groups that can help, even if you just need someone to listen.
What’s Coming Next
This article isn’t the end of the conversation. Over the next few weeks, I’ll be sharing:
- Quick and healthy recipes for people with $20 and a dream
- One-pot meals that work with basic cookware
- Tips from my kitchen as a professionally trained chef who’s learned to live lean
- Affordable swaps for hormone-supportive foods and nutrients
Each recipe will include cost breakdowns, prep time, storage options, and notes for those with limited equipment or mobility. Because access is everything, and you deserve food that makes you feel strong, seen, and satisfied.
The Bottom Line
No matter where you are on your journey, transitioning, surviving, thriving, or barely getting by, your body deserves nourishment. Not shame. Not perfection. Not guilt.
Healthy eating for trans people isn’t about virtue or aesthetics, it’s about reclaiming control in a world that often tries to take it away.
You are worthy of care, no matter your bank account. And even in a country slashing the very programs that keep us alive, we will find ways to survive and to share what we know.
Keep an eye on TransVitae in the coming weeks. Let’s eat well, together.
Disclaimer: This article is not a substitute for medical or nutritional advice. Always consult a qualified healthcare provider when making major changes to your diet, especially if you are managing a chronic illness or on medication.
