7 Tips for Eating Healthy on a Budget, and a RECIPE!!
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Budgeting is a real thing for me. I refuse to diminish my quality of life by foolishly spending $ when I don't have it. So that means budgeting even for grocery shopping. I often hear excuses from people as to why they can't follow a healthy nutrition plan, and one of the first things I hear is that it's too expensive. An excuse isn't necessarily a bad thing. Its simply an explanation as to why something cannot be done. And money excuses are very realistic. Either you have enough of it or you don't. But there is always a solution to a problem, and in my opinion, choosing to not live a healthy lifestyle is a real problem. Here are 7 helpful tips that will make healthy eating on budget feel easy!
1. Make your grocery list according to what is on sale.
I can't say this enough! This is HUGE when trying to save money. Almost every grocery store now has a weekly ad. Some stores like Sprouts Farmers Market have double ads. Sprout's double ad is called "Double Ad Wednesday". You can save the most on Wednesday when their weekly ads overlap. You can also get online and compare the prices of a few different grocery stores to see who has the cheapest prices that week. Then get to meal planning according to what's on sale.
2. Stock up when items are on sale.
$.99/lb Chicken breast? $3.99/lb grass fed beef? Stock up on those awesome deals and put what you don't need for the week in the freezer. You may end up spending more for that specific week, but it will save you lots of money over the month.
3. Plan meals according to what's leftover in the refrigerator and/or pantry.
Use your leftovers!! If you've got veggies that you need to use before they go bad, make sure to incorporate them into that week's meal planning. Pull out the frozen meat from the freezer. Check out what's still in your pantry. If you've got jars of diced tomatoes or tomato sauce, you could use that for a delicious meat and veggie sauce to go over spaghetti squash.
4. Go with less expensive cuts of meat.
Switching from chicken breast to chicken thighs changed my life. I can't tell you how many times a week I make grilled chicken thighs, and they are delicious Every.Single.Time. They are so much more flavorful than chicken breasts.
Pork shoulder is a delicious cut of meat and cooks beautifully in the crockpot. I can often find pork shoulder on sale for $.99/lb and it's sold in a 4-8lb sealed package. You can use that for so many different meals (tacos, salads, morning egg scramble, etc.), and then just freeze what's leftover.
5. Avoid eating out.
I know eating out is fun. Its actually one of my favorite things to do. Send me to a good restaurant with an out-of-this-world menu, and I'll be your best friend. But limiting this to the occasional treat, not a daily or weekly occurrence, will save you tons!
Plan the night before and pack your meals for work. Leftovers is great for that.
If your busy day left you with no time for preparing dinner, head to the grocery store and get a rotisserie chicken from the hot bar section. They're cheap and you can do so much with rotisserie chicken!! Simply have it with rice, make a salad, or even whip up a quick soup.
6. Broaden your horizons.
Don't get stuck in the habit of eating the same thing week after week. And don't be scared to try new foods. You can find some really good deals at ethnic markets. Beans and rice are a staple in many cuisines and are incredibly inexpensive. 5 years ago, I never would have thought to make my own Thai meal. Now coconut chicken thai curry is one of my favorite dishes to prepare!! Throw it on a bed of rice and you've got a very filling and delicious dinner.
7. Plant a garden.
Before you disregard this last tip, you do not need a lot of space for this. If you don't have the yard for it, you can still have great success simply with pots. Start growing your favorite herbs and vegetables. I promise it will be worth it!
Last night, I incorporated Tip #3. I was running low on groceries and started digging through the refrigerator and freezer and came up with 2 delicious meals:
Meal #1: Leftover Turkey Burger and Sauteed Veggies
I had made turkey burgers the night before. If you are looking for the PERFECT turkey burger recipe, Dashing Dish has got you covered, https://dashingdish.com/recipe/sweet-potato-turkey-burgers-2/. I added double the spinach and used fajita seasoning instead of the recommended spices.
I sauteed zucchini with salt, pepper, and lemon juice, added the remaining grape tomatoes, and topped my turkey burger with a dab of greek yogurt ranch dressing.
Meal macros: 1 turkey burger (recipe made 8 burgers), 250 grams zucchini, 45 grams grape tomatoes, 2 grams Opa greek yogurt dressing
Protein: 30 grams/Carbs: 18 grams/Fat: 8 grams
Meal #2: Seared Tuna, homemade ponzu sauce, and a simple salad
I dug through the freezer and found some ahi tuna steaks. Coated them with sesame seeds and salt and pepper, and seared for about a minute on each side. I made a ponzu sauce, and used some iceberg lettuce and shredded carrots for a simple salad, then used 2 tablespoons ponzu sauce for dipping the seared tuna, and also as a salad dressing.
Meal Macros: 3 oz tuna, 1 TBS sesame seeds, 1/2 cup shredded iceberg lettuce, 1/8 cup shredded carrots, 2 TBS ponzu sauce
Protein: 23 grams/Carbs: 12 grams/ Fat: 5 grams
Ponzu Sauce Recipe
- 1/2 cup lemon or lime juice
- 1/3 cup coconut aminos
- 2 Tablespoons rice vinegar
- 3-4 Tablespoons coconut sugar
- pinch of red pepper flakes
Whisk together all ingredients and heat over low heat in small saucepan.
Enjoy!!
