Eating well doesn't have to break the bank. With careful planning, smart shopping, and creative cooking, you can enjoy nutritious and flavorful meals without exceeding your budget. This article provides tips and recipes to help you eat healthy on a budget.
Smart Shopping Strategies
1. Stick to Your Grocery List:
Planning your meals and creating a detailed grocery list is the first step to saving money. Avoid impulse purchases by sticking to your list. As a general rule, shop the perimeter (the outer edges) of the store first, since this is where the whole foods are generally located. The middle of the store often contains the most processed foods. If you find yourself in these aisles, look to the top or bottom of the shelves, rather than straight ahead. The most expensive items are usually placed at eye level. Additionally, you can download a grocery list app to help you shop. Some of them can even save favorite items or share lists between multiple shoppers.
2. Don't Shop When You're Hungry:
Shopping while hungry can lead to impulsive buying. If you're hungry, have a snack before you go grocery shopping. When you’re hungry, you may often reach for processed foods that have fewer beneficial nutrients than whole foods. And since these generally aren’t on your list, they’re not good for your budget, either. Try to eat a piece of fruit, yogurt, or another nutritious snack before you go to the store. This way you won’t be hungry when you get there.
3. Buy Whole Foods:
Opt for less processed foods, which are often more affordable. Whole grains, like brown rice and oats, are cheaper per serving than most processed cereals. Less processed foods are also often sold in larger quantities and yield more servings per package, saving you money overall. For example, a block of cheese is cheaper than shredded cheese, and canned beans are less expensive than refried ones.
4. Avoid Highly Processed Foods:
Avoid buying highly processed foods. Not only are they expensive, they often contain lots of sodium or sugar, with little to no nutritional value. Sodas, crackers, cookies, and prepackaged meals may be convenient, but they often lack beneficial nutrients and are high in sodium or added sugar. By skipping processed foods, you can spend more of your budget on higher quality, nutrient-rich whole foods.
Read also: Healthy food access with Highmark Wholecare explained.
5. Stock Up on Sales:
Take advantage of sales by stocking up on staples and favorite products when they're discounted. Just make sure that they won’t go bad in the meantime. If you have favorite products or staples that you use frequently, you should stock up on them when they’re on sale. If you’re sure that the item is something you’ll definitely use, you may as well buy it now to save a little money later. Just make sure that it will last a while and won’t expire. You won’t save any money if you buy something you’ll end up throwing out.
6. Shop for Produce That's in Season:
Produce that’s in season is typically cheaper and more nutritious. Local produce that’s in season is generally cheaper than out-of-season options. It’s also usually at its peak in both nutrients and flavor. Produce that’s not in season has often been transported from far away to get to your store, which isn’t good for the environment or your budget. Also, buy produce by the bag if you can. That’s usually a lot cheaper than buying by the piece. If you buy more than you need, you can freeze the rest or incorporate it into future meal plans.
7. Buy in Bulk:
Many foods are available in bulk for a way lower price. They keep for a long time in airtight containers and can be used in a variety of nutritious, inexpensive dishes. Buying some foods in bulk quantities can save you a lot of money. Grains, such as brown rice, millet, barley, and oats, are all available in bulk. They also keep for a long time if you store them in airtight containers. This is also true for beans, lentils, some nuts, and dried fruit. These are all staple foods that are relatively inexpensive and can be used in a variety of nutritious meals.
8. Use Coupons Wisely:
Coupons may be a great way to stock up on cleaning products and nutrient-rich foods. Just make sure to avoid the coupons that involve processed foods. Coupons are a great way to save some money - just be sure to use them wisely. Sort out the good quality deals and stock up on cleaning products, nutrient-rich foods, and other staples that you’ll definitely use. By cutting the cost of products needed around the house, you can spend more of your budget on nutritious foods.
9. Buy Generic Brands:
Most stores offer generic brands for many products. These are often of the same quality as more expensive national brands. Most stores offer generic brands for nearly any product. All food manufacturers must follow standards to provide safe food. Generic brands may be the same quality as other national brands, just less expensive. That said, read the ingredients list to ensure that you’re not getting a product of lower quality than the national brand or one that contains unexpected added ingredients or allergens.
Read also: Healthy Eating on the Run
10. Buy Cheaper Cuts of Meat:
Less expensive cuts of meat are great to use in casseroles, soups, stews, and burritos. These types of recipes usually make big meals and lots of leftovers. Fresh meat and fish can be quite expensive. However, you can get many cuts of meat that cost way less. Look for chuck steak, pork top sirloin steak, whole chicken, ground meat or poultry. These are great to use in burritos, casseroles, soups, stews, and stir-fries. It may also be helpful to buy a large and inexpensive cut of meat to use in several different meals during the week.
11. Buy from Cheap, Online Retailers:
Online retailers sometimes offer healthy foods for up to 50% cheaper than the supermarket and deliver them all the way to your doorstep. There are several online retailers that offer nutritious foods for up to 50% cheaper than the grocery store. By registering, you can access daily discounts and deals. The products are then delivered straight to your door. Some online retailers focus exclusively on nutritious and unprocessed foods. Buying as much as you can from these types of retailers can save you money.
12. Replace Meat with Other Proteins:
Try replacing meat 1 or 2 times per week with beans, legumes, eggs, or canned fish. These are all cheap and nutritious sources of protein. Eating less meat may be a good way to save money. Try having a couple of days per week where you use other protein sources, such as legumes, hemp seeds, eggs, and canned fish. These are all very inexpensive, nutritious, and easy to prepare. Most of them also have a long shelf life and are, therefore, less likely to spoil quickly.
13. Buy Frozen Fruits and Vegetables:
Frozen fruits, berries, and vegetables are usually just as nutritious as their fresh counterparts. They’re available all year round and are often sold in large bags. Fresh fruits, berries, and vegetables are usually in season for only a few months per year, and they’re sometimes rather expensive. Quick-frozen produce is usually just as nutritious. It’s also cheaper, available all year, and usually sold in large bags. Frozen produce is great to use for cooking, making smoothies, and toppings for oatmeal or yogurt. Plus, you gain the advantage of being able to take out only what you’re about to use. The rest will be kept safe from spoiling in the freezer. Reducing produce waste is a great way to save money.
14. Appreciate Less Expensive Foods:
Incorporating more inexpensive yet nutrient-rich foods into your daily routine will help you save money and eat well. Many foods are inexpensive and nutritious. By making some adjustments and using ingredients that you may not be used to, you can prepare many delicious and inexpensive meals. Try increasing your use of eggs, beans, seeds, frozen fruits and vegetables, cheaper cuts of meat, and whole grains. These all taste great, are cheap (especially in bulk), and are very nutritious.
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Meal Planning and Cooking Strategies
15. Plan Your Meals:
Plan your meals for the week and make a grocery list. Only buy what you’re sure you will use, and check out what you already have in your cupboards first. When it comes to saving money at the grocery store, planning ahead is essential. Pick one day each week to plan your meals for the upcoming week. Then, make a grocery list of everything you need to prepare those meals. Make sure to also scan your fridge and cabinets to see what you already have. You may have foods hidden in the back that can be used, or you may want to plan your meals around foods you need to use before they expire. Only plan to purchase what you know you’re going to use. This way, you won’t end up throwing away a lot of what you buy and don’t use.
16. Cook at Home:
Cooking at home can be much less expensive than eating out. Some find it best to cook for the entire week on weekends, while others like to cook one meal at a time. Cooking at home can be cheaper than dining out. Generally, you can feed a family of four for the same price as buying food for one or two people at a restaurant. So, make it a habit to cook at home, rather than deciding to eat out at the last minute. Some people find it best to cook for the entire week on the weekends, while others cook one meal each day. By cooking for yourself, you also gain the benefit of knowing exactly what ingredients are in your meals.
17. Cook Large Portions and Use Your Leftovers:
Cook large meals from inexpensive ingredients, and use your leftovers during the following days. Cooking large meals can save you both time and money. Leftovers can be used for lunches or in other recipes. They can be reused in stews, stir-fries, salads, and burritos. It’s great when you are on a budget because having leftovers can stop you from eating out on days when you don’t have time to cook a meal from scratch. You can also freeze leftovers in single-portion sizes to enjoy at a later date.
18. Grow Your Own Produce:
With some time and effort, it’s easy to grow your own produce such as herbs, sprouts, tomatoes, and onions. If you can, it’s a great idea to grow your own produce or join a community garden. Seeds are very cheap to buy. With some time and effort, you may be able to grow your own herbs, sprouts, tomatoes, and onions. Having a continuous supply at home saves you money at the store. Home-grown produce may also taste much better than store-bought varieties. You can guarantee that it’s organic and picked at peak ripeness.
19. Pack Your Lunch:
Packing your lunch reduces the expense of eating out. This can save you a lot of money in the long run. Eating out is very expensive, especially if you do it regularly. Packing your lunch, snacks, drinks, and other meals is less expensive than dining out. Plus, you’ll have complete control over the foods you eat and can choose options with lots of beneficial nutrients. If you have adapted to cooking large meals at home (see tip 4), you’ll always have a steady lunch to bring with you, without any additional effort or cost. This does require some planning, but it should save you a lot of money in the long term.
Affordable and Healthy Recipe Ideas
Here are some recipe ideas based on the provided information, focusing on affordability and nutritional value:
- Tuna Casserole (Reconfigured): A healthier take on a classic, incorporating more vegetables.
- Healthy Turkey Chili: A thick and robust chili, perfect for fall and winter. (1 cup: 200 calories, 4g fat (1g saturated fat), 26mg cholesterol, 535mg sodium, 29g carbohydrate (8g sugars, 8g fiber), 15g protein)
- Skillet Pork Chops with Veggies: A simple and fast recipe, served with cornbread stuffing. (1 pork chop with 3/4 cup apple mixture: 360 calories, 15g fat (4g saturated fat), 82mg cholesterol, 545mg sodium, 22g carbohydrate (15g sugars, 3g fiber), 33g protein)
- Vegetarian Enchilada Bake: A meatless dish with Tex-Mex flavors. (1 piece: 286 calories, 11g fat (6g saturated fat), 30mg cholesterol, 676mg sodium, 37g carbohydrate (4g sugars, 5g fiber), 12g protein)
- Baked Tilapia Fillet: A light fish recipe with spices. (1 fillet: 193 calories, 7g fat (4g saturated fat), 98mg cholesterol, 589mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 32g protein)
- Chicken Jambalaya: A great dish to serve at parties and reheats well. (1 cup: 285 calories, 4g fat (1g saturated fat), 43mg cholesterol, 654mg sodium, 41g carbohydrate (4g sugars, 4g fiber), 21g protein)
- Mexican Pork Chops over Rice: Use mild, medium, or hot salsa for desired spice level. (1 pork chop: 289 calories, 13g fat (4g saturated fat), 82mg cholesterol, 368mg sodium, 6g carbohydrate (3g sugars, 1g fiber), 33g protein)
- Garden Vegetable Pasta: A hearty pasta dish with zucchini, tomatoes, sweet pepper, and carrots. (1-1/3 cups: 300 calories, 7g fat (2g saturated fat), 4mg cholesterol, 643mg sodium, 47g carbohydrate (6g sugars, 8g fiber), 14g protein)
- White Bean Soup: A healthy and hearty soup made with cheap, healthy foods. (3/4 cup: 138 calories, 0 fat (0 saturated fat), 0 cholesterol, 351mg sodium, 27g carbohydrate (9g sugars, 9g fiber), 8g protein)
- Pork Stir-Fry: A family favorite with Asian flavors. (2 cups: 473 calories, 11g fat (2g saturated fat), 63mg cholesterol, 514mg sodium, 61g carbohydrate (14g sugars, 5g fiber), 30g protein)
- Slow Cooker Chili: A chili with pumpkin, making it special. (1 cup: 192 calories, 5g fat (1g saturated fat), 28mg cholesterol, 658mg sodium, 21g carbohydrate (5g sugars, 7g fiber), 16g protein)
- Deconstructed Egg Roll: A simplified egg roll made on the stovetop and served in a bowl. (1-1/2 cups: 302 calories, 12g fat (4g saturated fat), 38mg cholesterol, 652mg sodium, 33g carbohydrate (2g sugars, 4g fiber), 14g protein)
- Stuffed Zucchini: Zucchini halves stuffed with pizza flavors. (2 stuffed zucchini halves: 206 calories, 9g fat (3g saturated fat), 39mg cholesterol, 485mg sodium, 16g carbohydrate (5g sugars, 3g fiber), 17g protein)
- Sausage and Cabbage Stew: A healthy one-skillet meal, quick and easy to prepare. (1-1/4 cups: 309 calories, 8g fat (1g saturated fat), 0 cholesterol, 672mg sodium, 46g carbohydrate (9g sugars, 13g fiber), 12g protein)
- Turkey Salad Sandwich: A protein-packed sandwich. (1 sandwich: 298 calories, 9g fat (2g saturated fat), 51mg cholesterol, 664mg sodium, 32g carbohydrate (4g sugars, 4g fiber), 22g protein)
Other Affordable and Healthy Recipe Ideas
- Easy Turkey Burgers: Perfect for feeding the whole family.
- Chickpea & Coriander Burgers: High in fiber and low in fat.
- Masala Frittata with Avocado Salsa: A spicy twist on a simple frittata recipe.
- Egg & Rocket Pizzas: Use seeded tortillas as pizza bases for a quick and healthy lunch.
- Veggie Olive Wraps with Mustard Vinaigrette: An easy vegan, low-calorie lunch option.
- Kidney Bean Curry: A rescue recipe for when there's nothing in the fridge.
- Tomato & Spinach Kitchari: A warming midweek veggie supper that's low-fat and packed with vitamins.
- Vegetarian Enchiladas: Filled with nutritious ingredients for a comforting family dinner.
- Cauliflower, Paneer & Pea Curry: An easy, vegetarian curry recipe made with pan-fried Indian cheese and vegetables.
- Chicken, Leek & Brown Rice Stir-Fry: A substantial yet speedy dinner.
- Creamy Tomato Risotto: A budget rice dish flavored with rosemary, basil and sweet cherry tomatoes.
- Pesto Spinach Penne: Combine pasta with spinach, pesto and tomatoes for an easy healthy meal.
- Vegan Jambalaya: A delicious plant-based dinner with rice and beans.
- Carrot Pilaf with Coriander Chutney: A healthy pilaf filled with cashew nuts, veg and spices.
- Tomato & Pasta Soup: Make a simple, budget-friendly tomato, pasta and chickpea soup.
- Winter Mulligatawny: Use up leftover roast turkey in this hearty, low-fat soup.
- Vegetarian Ramen: A warming veggie ramen that's low-fat, low-calorie and low-cost.
- Mushroom Jacket Potatoes: A filling lunch or supper that's healthy, low-calorie and gluten-free.
- Spanish Chicken Stew: A healthy, hearty stew to feed the family.
- Vegan Winter One-Pan: A bowl of warming vegan stew with spinach, peanuts, potatoes and leeks.
- Budget Porridge: Start your day with a bowl of warming porridge topped with grated apple, raisins, walnuts and cinnamon.
- Speedy Lentil Coconut Curry: A quick and easy curry that's low in fat and calories.
- Miso Lentil & Cabbage Soup: A filling soup with green lentils, pancetta, white cabbage and mushrooms.