Eating healthy and on a budget can often seem like an impossible task; however, with a few easy and cost-friendly tips, anyone can enjoy nutritious meals while still keeping costs down. Learn more about healthy eating on a budget and how to make the most out of the resources you have to create delicious and wholesome dishes.
1. Nourish Your Body, Not Your Bank Account
Eating healthier doesn’t have to cost an arm and a leg. Living on a budget doesn’t mean that you have to give up on eating healthy or new flavors, you just need to know how to nourish your body without breaking your bank account.
Having access to fresh produce, vitamins and proteins is what keep us healthy and strong and as the saying goes – you are what you eat. Fortunately, there are plenty of options to incorporate good nutrients into your meals while still respecting your budget.
Here are simple tricks to keep your wallet full and your plate delicious:
- Buy from local market & grocery stores – finding fresh produce from local sellers is usually cheaper and it’s a great way to support your local economy. Most grocery stores even offer bulk discounts on foods like oats, bulk frozen vegetables and other staples like proteins – if you’re not ready to commit right away, keep an eye out for sales.
- Master the art of ‘basic cooking’ – Mexican beans? Lentil soup? Quinoa salad? It’s not difficult to whip up a healthy and delicious meal using inexpensive ingredients. Once you get used to preparing simple meals with oils, legumes, grains, and vegetables, you’ll be able to ensure that your plate is full of healthy and affordable food.
- Freeze food – buying frozen veggies is a great way to get access to produce from various locations, without having to deal with the fruit flies. You’ll not only be able to preserve your food for a longer time, but you’ll be able to combine them with all sorts of spices and flavors for a tasty and nutritious meal.
- Be resourceful – wise usage of food is half the battle. You can prepare a big batch of your favorite dish and freeze the rest for another day or another meal. If there’s any left at the end, store them in Tupperware to take with you for lunch or dinner the next day.
Let your creativity guide you and find ways to explore healthy and affordable eating, while still savoring delicious recipes. Making nutritious meals doesn’t have to come with a hefty price tag. Be curious and motivated, fuel your body without draining your bank account.
2. Tips for Delicious and Affordable Meals
Cooking delicious and budget-friendly meals can seem intimidating, with name-brand ingredients and gourmet dishes being oh-so-expensive. Fear not: there are simple and creative ways to cook meals that everyone will love – without breaking the bank.
Keep It Simple
Ingredient lists with more than 8 items are usually going to come with hefty price tags. To get the most bang for your buck, simplifying recipes is the key!
Choose cheaper ingredients like carrots, potatoes, onions, and lean proteins, such as chicken or beans. That way, you won’t have to worry about burning through your food budget.
Pick Up Packaged Produce
You don’t have to splurge on the meal to get fresh produce. Packaged fruits and vegetables, such as baby carrots, frozen fruits and pre-cut veggies are very cost-effective and can last for a while.
Plus, some fruits are cheaper in season, and you don’t have to worry about consuming them while they’re still fresh!
Choose Bulk
Stocking up on bulk buys like grains, pastas, and dried legumes is a great way to cut down on costs! If you’re taking advantage of discounts and sales, you can get the same quality food for a fraction of the price.
Make It Last
Making large meals can help create plenty of leftovers. Add some diced chicken, potatoes, or onions to a stir fry with that extra bulgur wheat from last night’s dinner to upcycle it into an entirely new dish!
Be Creative
Homemade dishes don’t have to equate to expensive ingredients. Change up the recipes you already have at home with different flavors.
You can:
- Substitute beef with beans for a vegetarian and healthier option
- Switch out your everyday spices for a more interesting flavor
- Replace rice with quinoa, adding fiber and nutty flavor to your meals
Plus, these tweaks can also help save time if you’re on a tight budget. Create delicious, affordable dishes without worrying about spending too much money!
3. How to Make Healthy Eating Affordable
Healthy eating doesn’t have to be prohibitively expensive, especially if you devote some extra time to smart shopping. Here are some tips for cutting costs and eating healthy on a budget:
- Create a shopping list based on healthy recipes with a budget in mind. Shopping without a list usually means you’ll forget something and buy items that you don’t need.
- Buy in bulk. Buying bulk items, especially pantry staples and frozen fruits and vegetables, can help you save money in the long run.
- Favor frozen fruits and vegetables. Frozen fruits and vegetables are not only usually less expensive than their fresh counterparts, but are often more nutritious since they are frozen immediately after harvesting.
- Cook novel meals. Explore cuisines from around the world and find economical ingredients that suit your taste buds. This is the perfect way to break out of your comfort food routine.
- Choose store brands. Prices on store brand items are often much lower than their brand name counterparts at the same grocery store.
- Be mindful of portion sizes. Eating smaller portions is a money-saver in the long run. Also, keeping some snacks handy, such as low-sugar granola or trail mix, can be a great way to reduce portion sizes without feeling deprived.
- Grow your own vegetables. Planting a few window boxes or investing in a small garden plot yield a crop of your favorite vegetables for nothing more than a little water, sun, and your time.
There are many other ways to keep the cost of healthy eating low. The trick is to be mindful of the prices at the store and be creative in how you use ingredients. Take the time to plan before you shop to ensure that you purchase something that will fit within your budget, and you’ll be sure to make healthy eating a worthwhile goal.
4. Healthy Eating on a Shoestring Budget
Eating healthily and keeping to a budget don’t have to be mutually exclusive. Doing a bit of research, going in for bulk buys and knowing the right deals can go a long way. Here are some tips:
- Oftentimes, unprocessed and fresh foods are usually cheaper than processed foods. Buying ingredients like dried beans, brown rice and bulgur, and stringy oats are great sources of quality proteins and carbs and are often very affordable.
- Veggies and fruits are some of the healthiest options out there, and when in season, they usually aren’t too costly. When out of season, frozen can often be just as nutritious.
- Growth hormones and antibiotics are sometimes added to certain animals’ food. Beside being terrible for the animal, they can also be unhealthy for the person consuming them. Try to buy organic and grass-fed meats.
- Take advantage of coupons and discounts to buy healthy foods at reasonable prices. There are often deals for healthy lean meats, frozen vegetables, and other fresh produce.
- Some supermarkets, especially bigger ones, have their own brand of organics. This is usually much cheaper than buying organic varieties in higher-end supermarkets.
- If you plan well, it is easier to buy healthily and stick to your planned budget. Look in advance to plan your meals, and stick to your shopping list. This helps to avoid impulsive buys and can save a lot of money.
- Little swaps can make a big difference. For example, switch white bread and pasta for whole grain alternatives; choose skimmed milk for full-fat milk, or opt for nuts instead of snacks like crisps.
Make-Ahead Meals
Preparing meals in advance allows you to save both money and time. Make big batches of food and freeze them into portions, for when you don’t have the time to cook. This way, you’ll always have an effortless meal or two on hand at any given time.
Avoid Eating Out
Going out regularly can make a big dent in a budget. Aim to cook your dinners and lunches at home, and have snacks handy when cravings overtake. Avoid buying takeaways by keeping freezer meals that you can re-heat.
Shop at Low-Cost Stores
Exploring different grocery stores can help save money. Compare prices at bulk stores, discount store, and ethnic supermarkets. You may even be able to source fresh food at low prices from local markets.
Grow Your Own Herbs
Another way to save on grocery bills is to grow basic herbs at home. They don’t take up too much space and, with enough sunlight and water, can be quite rewarding. They’ll add flavour and nutrition to recipes and help reduce your expenses and food waste.
Healthy eating on a budget is all about balance and being mindful with what you eat and how much you are spending. With a few simple tips, you can make healthy meals that not only stretch your dollars but are delicious too. Start learning to eat healthy and save money today – for a healthier, happier, and richer life.
