Here are a few hints how to eat healthy and inexpensive. We would all like to eat healthy, put a little effort and even less to spend. In fact, we often hear that a healthy diet is expensive but this is not true.
Buy fresh products when they are in season and freeze
Fresh produce is always great, but the cost can add up fast. Stick with buying what’s currently in season, and consider stocking up when you find a good deal.
Look for sales and plan meals accordingly
If your local grocery store offers a savings card be sure to sign up, and check the weekly circular to see what’s on sale. Instead of shopping for groceries based on your weekly meal plan, consider planning your meals around what’s on sale.
Try less expensive cuts of meat
You can still enjoy meat, even when you’re on a tight budget. Look for less expensive cuts of meat, like chicken thighs instead of chicken breasts, and try different cooking methods, like the slow cooker, to make tougher cuts of meat tender and juicy.
Embrace whole grains and beans
Beans and whole grains, like quinoa, buckwheat, rye, barley and brown rice are an inexpensive and tasty way to bulk up meals, and can even be a main meal.
Plan and prep meals ahead
Whether it’s veggies for the week, tomorrow’s breakfast, lunches or dinners, prepping food in advance is a step in the right direction towards eating healthy. Plus, it’s also a good way to make sure you’re eating what’s in the fridge, to minimize waste.
Broaden your culinary horizons
Cuisines, like Mexican and Indian, rely heavily on inexpensive ingredients, like beans and rice. If you don’t like Indian or Mexican food, learn to. Both are not meat heavy, which is also cheap. Both also allow a lot of ingredients to be used interchangeably. Less waste equals cheap.
Keep an organized fridge and pantry
Leftovers are always great, but it totally defeats the purpose if they get lost in the back of the fridge. Label leftovers and keep your fridge organized to help minimize food waste.
If you don’t like eating the same meal over and over, consider repurposing leftovers into an entirely new and delicious meal.
Shop at ethnic markets
Consider checking out local ethnic markets. Not only are you likely to find a bargain on certain products, you’ll also find some really interesting ingredients. You can buy really varied, interesting, cheap noodles in an Asian market. Ethnic supermarkets (chinese, greek, lebanese, etc) are a great source for good value interesting ingredients.
Here is suggestion of healthy but inexpensive menu
- For breakfast: Oatmeal and raisins mixed in tea (mint or green tea) instead of milk, as usual. Do not add sugar, but only a spoonful of honey.
- Lunch: Kale stew, for single person enough is about 200g kale, which is first diced and blanched for a short in a separate pan. Blanched kale is strained and left side. Cook potatoes and carrots in a separate bowl in which you will later add the kale. At the end of cooking, in order to obtain a thicker dish, few chopped potatoes are crushed on the rim of the pot and stirred together with olive oil and basil. Add a slice of bread and you have a nutritious, healthy and fairly inexpensive lunch. However, if you prefer, you can prepare it with sardines in olive oil or green lentils with basil and olive oil.
- As a second snack recommended is fermented dairy product (yogurt, sour cream) and a slice of bread or bread mixed with seeds.
- A cheap, healthy and easy dinner can be compote. Apple is peeled and diced into small cubes. Once the water boils, add dry prunes and after a few minutes and add the chopped apples. Cook the compote until the apples and plums are not cooked and we add a pinch of cinnamon for a nice flavor.
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