10 Ways to Eat Healthily on a Budget

by Nicole Abigail

Eating healthily doesn’t have to break the bank! Here are 10 ways you can stay healthy while being smart with your finances:

1. Meal Plan

Plan ahead and decide what meals you will have for the week. This will help you avoid spending extra and allow you to purchase the ingredients you need in bulk. You can find budget-friendly recipes online.

2. Get to Know Your Groceries

Do your research and compare prices. Shop the sales and take advantage of coupons if available. Stock up on items when they’re on sale and kids buying in bulk—it’s usually cheaper.

3. Cook in Bulk

Prepare large meals and portion them into smaller containers that can be frozen for later. This will save you money and time.

4. Take Advantage of Produce in Season

In-season produce is usually cheaper than out-of-season produce, so buy what’s in season. Additionally, frozen fruits and vegetables are just as healthy as fresh.

5. Skip the Junk Food

It is often tempting to buy junk food, but it is usually pricey and not good for your health. Instead, opt for healthy snacks such as nuts, fruits, and vegetables.

6. Avoid Pre-packaged Foods

Stick to the basics: buy fresh ingredients, make your own meals, and avoid pre-packaged or processed foods. If you buy pre-packaged foods, keep an eye out for organic, natural, and/or additive-free products.

7. Grow Your Own Food

If you have a yard, start a garden. Growing your own herbs and vegetables can save you money and you’ll be able to reap the benefits of fresh ingredients.

8. Try Store Brands

Store brands are often cheaper than national brands, and oftentimes they are just as good. Shop around to find the best deal.

9. Buy in Bulk

Buying in bulk is usually cheaper (example: buying a bag of 10 apples instead of purchasing each apple separately). Make sure to use all of the food you bought; this will save you money in the long run.

10. Buy Frozen Meals

Frozen meals are often cheaper than buying ingredients separately. Look for healthy options with natural ingredients for a nutritious meal.

Remember, eating healthily on a budget takes some effort, but it is possible! With these tips, you can stay healthy while being mindful of your finances. Happy eating!

What are some healthy recipes for budget meals?

1. Spinach and Feta Quinoa Bowl: Cook quinoa according to package instructions. Meanwhile, warm a tablespoon of olive oil in a skillet and stir-fry a handful of chopped spinach until wilted. Add a teaspoon of minced garlic and cook for another minute. Stir in cooked quinoa, a tablespoon of crumbled feta cheese and salt and pepper to taste. Serve warm.

2. Black Bean and Avocado Burrito: Mash one ripe avocado in a bowl. In a separate bowl, combine one can of black beans (drained and rinsed) with 1/4 cup of salsa, 1/4 teaspoon of chili powder and a pinch of cumin. Spread the avocado mixture onto a whole wheat tortilla. Top with the black bean mixture. Roll up like a burrito and enjoy.

3. Lentil and Vegetable Soup: Heat a tablespoon of olive oil in a pot over medium-high heat. Add a chopped onion and cook until translucent. Add 1 cup of rinsed lentils along with a quart of vegetable broth. Simmer for 20 minutes or until the lentils are tender. Add diced carrots and a can of diced tomatoes. Cook for 10 minutes and season with salt, pepper and herbs to taste. Serve hot.

4. Baked Potato Tacos: Preheat oven to 425F. Poke a few holes in 4 medium potatoes and place them on a baking tray. Bake for 25 minutes and then remove from the oven. Cut the potatoes into ½-inch slices, taking care to keep them in the shape of the potato. Place the slices on a baking sheet, top with a tablespoon of olive oil and sprinkle with salt and chili powder. Bake for 15 minutes. In a separate pan, cook 1 cup of black beans according to package instructions. Assemble tacos using potato slices, beans and toppings of your choice.

5. Chickpea Curried Vegetables: Heat a tablespoon of oil in a skillet. Add a teaspoon of minced garlic and two tablespoons of curry powder. Cook for 30 seconds, stirring constantly. Add diced onion and bell peppers and cook until softened. Add a can of chickpeas, two cups of diced tomatoes and a cup of vegetable broth. Simmer for 15 minutes. Add a handful of spinach and cook until wilted. Serve warm.

What are some easy and affordable healthy recipes?

1. Vegetable Quinoa Bowl: Cook 1 cup of quinoa and add 1 diced bell pepper and ½ cup of pre-cut broccoli. Mix in 3 tablespoons of olive oil, salt, pepper, and 1 teaspoon of garlic powder.

2. Egg and Avocado Toast: Toast 2 slices of whole grain bread and top with 1 mashed avocado. Place a fried egg on top and sprinkle with chili flakes, salt, and pepper.

3. Overnight Oats: In a jar mix together ½ cup of rolled oats, 1 tablespoon of chia seeds, ½ cup of oat milk, 1 mashed banana, and a sprinkle of cinnamon. Let sit overnight in the fridge and top with fresh fruit in the morning.

4. Turkey and Veggie Wrap: Spread 1 tablespoon of hummus on a whole grain wrap and top with 2 ounces of thinly sliced turkey, 1 cup of sliced bell peppers, and a handful of spinach leaves.

5. Cauliflower Fried Rice: Heat a tablespoon of olive oil in a skillet and add 1 cup of diced carrots, ½ cup of peas, and 1 cup of cauliflower rice. Sauté until tender and season with soy sauce and sesame oil.

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