Healthy eating is considered something that is costly, and it does not have to be. The U.S.
Department of Agriculture (USDA) states that families can create healthy food at home at a price that is less than half the cost of dining out.
The trick is in being a smart shopper, planning your meals, and selecting items that are most adaptable with the least financial impact on your health.
The following are realistic, cost-effective meal concepts and plans that can help all people eat healthily.
1. PLAN AHEAD, SAVE MORE
Food planning eliminates food waste and on-the-spur-of-the-moment purchases. It has been shown that the average family wastes 30-40 percent of the food they buy annually.
HACK:
Make a weekly shopping list and menu and go to the store.
Eat inexpensive staples, such as beans, rice, oats, and frozen vegetables.
Bake in bulk and freeze some portions on hectic days.
2. BREAKFAST OATMEAL VARIATIONS.
Oats are cheap, rich in fiber and can be used in many ways. A single bag can last weeks.
IDEAS:
Old fashioned oatmeal with a banana and peanut butter on it.
Berry and chia seed overnight oats.
Spinach, garlic, and a poached egg cooked into savory oats.
Price per serve: Oats is one of the most affordable healthy breakfasts with an average price per serve of only $0.10-0.20.
3. EGG-BASED MEALS
Eggs are nutrient bombs, and they contain protein, vitamins, and healthy fat. They cost less than a dollar per dozen, about $230.
IDEAS:
Leftover produce vegetable omelets.
Whole-grain bread egg salad sandwiches.
Snacks or salad toppers Hard-boiled eggs.
HACK:
Shop and keep well, the refrigerator can keep eggs 35 weeks.
4. RICE AND BEAN COMBOS
This traditional combination is reasonably priced and well balanced in nutrition. Rice is also a source of energy-rich carbs, and beans are also sources of protein, fiber, and minerals.
IDEAS:
Black beans prepared in the Mexican style and served with brown rice and salsa.
Curry made of chickpea over basmati rice.
Lentil stew and quinoa added as additional protein.
Cost test: You can make approximately 6-8 cups of cooked beans out of 1 pound of dried beans that cost less than 2 dollars.
5. ONE-POT PASTA DISHES
Pasta is nutritious, affordable and versatile. Pasta made of whole-grain or legumes will contribute additional fiber and protein.
IDEAS:
Garlic and olive oil tomato and spinach pasta.
Roasted vegetable pasta made of chickpea.
Pea and yogurt light pasta with tuna.
HACK:
Cook pasta in broth with vegetables to prepare fewer meals and with better flavor.
6. SOUPS AND STEWS
Soups stretch ingredients to the maximum and can be frozen down the line. They also contribute to wastage reduction by using left over vegetables.
IDEAS:
Vegetable carrot and celery lentil soup.
Garlic and herb chicken rice soup.
Tasty minestrone beans, zucchini and pasta.
HACK:
Save money by using homemade broth with the help of vegetable scraps or chicken bones.
7. SHEET-PAN MEALS
The process of sheet-pan cooking makes dinner straightforward, healthy and affordable.
IDEAS:
Broccoli and sweet potatoes roasted with chicken thighs.
Salmon and green beans and lemon slices.
Fried tofu, bell peppers, and onions with soy-ginger glaze.
HACK:
Purchase produce or frozen vegetables that are in-season- they may be less expensive, but no less nutritious.
8. DIY SALAD BOWLS
Salads do not necessarily need to be dull and expensive. They are cheaper to construct than to purchase.
IDEAS:
Quinoa en base de black beans, corn, avocado and salsa.
Spinach with boiled eggs, chickpeas, and shredded carrots.
Sesame dressing, cabbage slaw and grilled chicken.
HACK:
Purchase whole heads of lettuce or cabbage, rather than a pre-cut mix, they will keep longer, and are cheaper.
9. SNACKS WITHOUT THE PRICE TAG
Purchased snacks are expensive, and most of them contain sugar and salt. Making your own will save money and be more nutritious.
IDEAS:
Herbed popcorn that is air-popped.
Peanut butter on Apple slices.
Roasted paprika chickpeas.
COST COMPARISON: The average cost of homemade popcorn is $0.15 per serving compared to the average cost per pre-packaged bag of popcorn which is 1.50.
SMART SHOPPING IDEAS TO SAVE YOUR MONEY.
BUY BULK: Grains, beans and frozen foods cost less when they are bought in bulk.
SELECT LOCAL PRODUCE: The cost of fruits and vegetables decreases when they are in season.
GO GENERIC: Store-brand products tend to be the same nutrition at a lower price.
EAT LESS MEAT: Plant proteins such as beans and lentils are less expensive and equally as satisfying.
Freeze extras: Reduce waste by FREEZING BREAD, fruit and leftovers.
Healthy eating does not mean sacrificing but planning. You may cook cheap and nutritious food using smart planning and easy items such as oats, beans, eggs, rice, and vegetables.
With easy recipes (soups, sheet-pan dinners, salads, and one-pot pastas), you will save money, minimize waste, and give your body the nutrients it requires.
It is important to remember that the healthiest meals do not need the largest budgets.
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