It’s no secret that eating on a budget frequently leads to eating a lot of processed food. Fruits and vegetables, especially organic ones, are more expensive than most packaged foods.
However, eating on a budget does not have to limit you to mostly processed foods. It also does not have to be a chore. If you follow a few budget eating “commandments,” you can lay the groundwork for eating well and cheaply in the future. The first rule of living is to plan ahead of time in order to avoid impulse purchases while also maximizing your ingredients. Other rules include buying in bulk and using ingredients that can be stretched.
Meal planning is the act of deciding on meals ahead of time based on your schedule, preferences, foods on hand, seasonal produce, sale items, and so on. As a result, meal planning usually involves going grocery shopping once a week for only the items needed and involving others in the menu creation process.
Plan
- Plan your meals and snacks for the day/week based on your budget.
- Find quick and simple recipes to try.
- Make a shopping list.
- Look for sales and coupons in your local newspaper or online.
- Inquire about membership cards that can save you money on things like gas.
Prepare
- On days when you have time, prepare some meals ahead of time.
- Double or triple recipes, portion meals individually, and freeze soups and casseroles.
- Try a few meatless meals with beans and peas, or a “no-cook” meal like a salad.
- Include leftovers in a subsequent meal.
- Use fruits and vegetables creatively and as much as possible in meals and sides.
Purchase
- Purchase groceries when you are not hungry or in a hurry.
- Stick to your grocery list and avoid aisles that don’t have items on it.
- If store brands are less expensive, they usually have the same nutritional quality and quantity.
- Find and compare shelf unit prices to get the best deal.
- Purchase frequently used items in bulk; they are usually less expensive.
- Choose seasonal fruits and vegetables; buy frozen and canned vegetables on sale, but remember to rinse them to remove excess sugar and sodium.
Vegetables that can be added to your meal
Fruits
Groceries
Meats
Spices and Herbs
Spices and Herbs
Short Eats
Healthy Suggestions
- Plan your meals ahead of time- consider what types of meals you enjoy and plan to buy ingredients for a few meals at a time. You will be less likely to eat something simply because it is quick and convenient, such as a gas station hot dog or nachos with cheese, which is both expensive and unhealthy.
- When you’re on a tight budget, make a meal out of brown rice, whole-grain pasta, potatoes, or other whole grains.
- Don’t forget to plan your snacks! Fruits and vegetables, low-fat cheese, trail mix, and whole wheat crackers are all good nutritious snacks.
- If possible, shop at a grocery store where food is less expensive; always remember to bring your coupons.
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