5 Ways You Can Eat Healthy on a Budget

5 Ways You Can Eat Healthy on a Budget

5 Ways You Can Eat Healthy on a Budget

Just because you’re on a budget, doesn’t mean you can’t still eat well and take care of your health. Follow these easy tips and tricks for healthy eating without breaking the bank. Below are 5 ways you can eat healthy on a budget.

1. Embrace Meal Prep

If you’re struggling to get a healthy meal in, consider planning a week’s worth of meals every Sunday. Whether it’s breakfast, lunch, or dinner, meal planning allows you to eat healthy meals on on-to-go and at home. This also saves you time and money on going out.

Shop for your weekly menu in one trip to ensure a well-balanced meal. Choose a lean protein (chicken, fish, beans, pork, or lentils) along with a healthy grain and veggies.  Prepare enough for every day of the week and then divide it into separate containers.

For variety, choose different sauces to drizzle over your meals, or toss a handful of nuts and dried berries to your rice. If you’re left with any leftover meat or veggies, add them to a fresh sandwich, wrap, or salad.

2. Ditch Processed Junk Food

Whether it’s a deli sandwich or snack from the vending machine, these foods are often high in excess sugars, sodium, additives, and saturated fats. Not to mention the cost can really add up by the end of the week. Instead, make your own trail mix from home for on-the-go. You might be spending a little more upfront, but you will be saving in the long run. You can also make your own granola, yogurt cups, fruit and veggies with dips, etc.

3. Buy in Bulk

Buying in bulk can help save you money and time as well as a trip to the grocery store. Keep your pantry stocked with healthy, bulk foods including rice, dried fruit, nuts, oats, seeds, and beans. this will also come in handy for Sunday meal-prep.

4. Make Produce Your Friend

At a restaurant, a prepared salad can often cost up to $10 – $15. Even if you’re at a salad bar, you’re still looking high price for one salad. Instead, buy a head of romaine, a few of your favorite salad toppings and make salads for an entire week. You can also add in a few leafy greens (kale, spinach, arugula) to make your salad even more nutritious. And don’t forget to dig into your bulk nuts and seeds for added goodness and benefits.

Don’t forget about frozen and canned foods:

  • Frozen Vegetables
    Frozen veggies are a less expensive and convenient. And don’t worry about nutrition, they are picked at their peak and frozen, so they retain nutrients. Avoid added seasonings, sauces, salt, etc.
  • Canned Vegetables 
    For busy nights, throw some canned veggies into your stir-fry or as a side dish. Choose organic without added ingredients.
  • Frozen Fruit
    Just like veggies, you can also get nutritious frozen fruit. Perfect for smoothies, desserts, yogurt, and dressings.
  • Canned Fruit
    Depending on the season, canned fruit is often cheaper than fresh fruit. Just remember to watch out for fruit packaged in syrup or artificial sweeteners. Instead, look for brands that are packed in water or their own juice and preferably organic.

5. Try Meatless Monday

Whether you meal prep or cook every night, you can always go meatless on Mondays. Don’t worry about missing out on protein, you can still fit it in with eggs, beans, veggies, and lentils. Try a veggie omelet, salad, veggie burgers, wraps, eggplant lasagna, etc.

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