Eating healthy food need not always be expensive. Eating on a budget can help you to stay healthy and still save money. Here are tips to help you stay healthy and still stick to your budget.
1. Plan your meals in advance
Creating a meal plan for the week will help you stay organized and also save on costs. Pick ingredients that are multipurpose and can be used in multiple recipes to avoid waste.
2. Stick to a list
When grocery shopping, take a list and stick to it. This will help you stay focused and avoid temptation.
3. Versatility is key
Look for ingredients that can be used in more than one recipe. This will help you create nutritious and tasty meals, while using fewer ingredients.
4. Shop in bulk
When possible, it is cheaper to buy ingredients in bulk. This can be a great way to save on costs and also reduce waste.
5. Try frozen foods
Frozen foods can be cheaper than fresh and are often just as nutritious. Frozen vegetables and fruits are a great way to get your daily dose of vitamins and minerals.
6. Make homemade meals
Making homemade meals is more economical than buying pre-made meals. This will also help you to control what you eat and save money.
7. Stay hydrated
Drinking water helps to keep you full and hydrated. Staying hydrated is key to eating healthily and budget-friendly.
Following these tips can help you to stay healthy and still save money. With a little planning and creativity, you can eat healthily and still stick to a budget.
What foods are good for healthy eating on a budget?
1. Whole grain rice, oats, and quinoa.
2. Fresh fruits and vegetables.
3. Canned legumes (beans, chickpeas, lentils).
5. Frozen vegetables.
6. Frozen fruit.
7. Nuts and seeds.
9. Canned fish (e.g. salmon, tuna).
10. Lean meats (e.g. chicken, turkey).
11. Whole wheat or multigrain bread.
12. Natural nut butter.
13. Olive oil.
14. Low-fat milk and dairy products.
What are some cheap, healthy meals to make?
1. Quinoa and Black Bean Veggie Bowls: Combine quinoa, black beans, diced tomatoes and onions, sweetcorn, garlic, chili powder, cumin, lime juice and olive oil for a flavorful and healthy one-bowl meal.
2. Broccoli Fried Rice: Heat oil in a large frying pan over medium-high heat before adding garlic, carrots, onion, and celery. Stir in cooked rice and broccoli before adding seasonings. Finally, add beaten eggs and mix until cooked through.
3. Lentil Marinara with Zucchini Noodles: Make a simple marinara sauce with canned tomatoes, garlic, onion and oregano. Simmer the sauce and season with salt and pepper. Spiralize zucchini, steam or boil and toss with the sauce. Add lentils to the sauce to make it heartier.
4. Sweet Potato and Chickpea Tacos: Sauté onion, garlic and sweet potato in a large skillet. Add cooked chickpeas and seasoning. Place in taco shells and top with cilantro and diced avocado.
5. Teriyaki Chicken and Vegetable Stir-Fry: Cut chicken into small pieces and marinate with teriyaki sauce for 30 minutes. Sauté vegetables, such as onions and bell peppers in a large skillet. Add chicken and cook until cooked through. Add remaining vegetables and stir until cooked. Serve with cooked rice.
What are some easy, healthy meals to make with pantry staples?
1. Bean and Rice Burritos: Combine cooked rice, canned black beans, diced onion, diced pepper, and spices in a bowl. Heat oil in a skillet, spoon in burrito filling and cook until it’s golden brown. Serve in a tortilla with your favorite salsa and avocado.
2. Pasta with Chickpeas and Veggies: Sauté onions and garlic in olive oil. Add diced peppers, cooked chickpeas, and canned tomatoes. Simmer until the sauce thickens. Cook your favorite pasta according to the instructions on the box, then top with sauce. Sprinkle with grated Parmesan cheese and serve.
3. Greek Salad: Mix together chopped cucumber, tomatoes, olives, feta cheese, and red onion in a bowl. Drizzle with a simple dressing made with olive oil, lemon juice, and oregano. Serve with a crusty loaf of bread.
4. Peanut Butter & Jelly Oatmeal: Heat rolled oats with water in a saucepan. When the oats have absorbed the liquid, stir in a spoonful of peanut butter, a drizzle of honey, and some frozen berries. Serve with a splash of your favorite milk.
5. Quinoa Bowls: Cook quinoa according to the instructions on the box. In a skillet, heat olive oil and sauté vegetables like diced peppers and onion. Mix cooked quinoa and vegetables in a bowl, top with canned black beans and your favorite sauce. Serve with grated cheese, diced avocado and cilantro.
What pantry staples can be used to make healthy meals?
1. Whole grains: oats, whole grain pasta, quinoa, brown rice, bulgur, barley.
2. Legumes/pulses: lentils, canned beans, chickpeas, split peas.
3. Canned and jarred vegetables: canned tomatoes, roasted red peppers, artichoke hearts, sun-dried tomatoes.
4. Canned and jarred fruits: applesauce, crushed pineapple, mandarin oranges, apricots.
5. Healthy fats: olive oil, avocado oil, coconut oil, avocado.
6. Spices and seasonings: garlic, ginger, cumin, curry powder, herbs like basil and oregano.
7. Nut and seed butters: peanut butter, almond butter, tahini, sunflower seed butter.
8. Pantry proteins: canned tuna, canned salmon, canned chicken, tofu, tempeh.
9. Nuts and seeds: walnuts, almonds, sunflower seeds, pumpkin seeds.
10. Vinegars and condiments: apple cider vinegar, balsamic vinegar, Dijon mustard, soy sauce.