Healthy eating requires a balanced diet of proteins, carbohydrates and fats, with the bulk of your nutrition coming from fresh fruits, vegetables and whole grains, according to the U.S. Department of Agriculture. If you're on a budget, you may have to find substitutes for more expensive protein-rich sources of foods like meat, fish and poultry. Planning meals that offer affordability and complete nutrition takes a little planning.
Breakfast
While bacon, sausage, ham and eggs are rich sources of protein, they also cost more than protein from nuts, seeds and dairy products, and contain more saturated fats and cholesterol.
Breakfast cereals from whole grains are often fortified with iron, niacin, riboflavin and other important nutrients. Iron from grains does not absorb into your body as well as iron that comes from animal products, according to the Mayo Clinic. Taking vitamin C with whole grains will help absorption, so add a glass of orange or other citrus fruit with cereals.
Pancakes, waffles and whole wheat toast are good sources of carbohydrates. Get your protein from milk, yogurt or cereals made from nuts. Instead of a three-egg omelet, fried in cooking oil, consider adding a one-egg microwave souffle as part of a breakfast meal. Stir one egg in a coffee cup with salt, pepper, some diced vegetables or low-fat cheese and a dash of skim or fat-free milk. Let rise for 30 seconds on a high cook setting, then stir, and let the souffle finish for another 30 to 60 seconds. Using the egg white only will decrease cholesterol. Serve with fresh fruit or juice, and a muffin or croissant.
Lunch
Low-fat vegetable soups are a convenient way to get your vitamins and minerals. Save money by making your own in a food processor using your favorite vegetables, vegetable stock and fat-free milk, instead of cream. For protein, add a grilled cheese sandwich made with low-fat cheese and whole grain bread, grilled with a small amount of cooking spray, rather than butter slathered on both sides of the bread. Add tomato slices for more nutrition.
Pizza is more heart healthy and affordable if you eliminate the pepperoni, sausage, ground beef, bacon and ham, which add most of the fat. Use a whole grain dough, and low-fat cheese. Use a meatless tomato sauce and top the pizza with sliced vegetables, like tomatoes, peppers, onions and zucchini. Soften vegetables in the microwave or lightly saute them before baking to help release their sugars and make them sweeter and less bitter. After your pizza comes out of the oven, place paper towels on top of the pie and press gently to absorb excess oil. Serve with fresh fruit as a dessert.
Dinner
Use meat to flavor dishes, rather than as the centerpiece of the meal, and you'll cut your food costs without cutting out favorite flavors. Instead of serving everyone their own steak, buy one lean piece of beef, like flank steak, marinate it, then grill it and slice thinly and add to salads. A large salad with lettuce, tomatoes, onions, celery, carrots and pieces of savory beef is a tasty, filling meal. Use low-fat vinaigrette dressings to enhance the salad, not cover it up.
Pasta is a good source of carbohydrates. Cut your food costs by eliminating ground beef from your tomato sauce, and add large chunks of grilled vegetables, like onions, eggplant, mushrooms, peppers or other in-season produce. Serve with a salad and bread. Add some cheese and ground nuts to salads for added flavor and protein.
Chicken wings are inexpensive, familiar and fun sources of flavorful protein. Buy them in packs of 16 or more to serve a family, or to freeze for multiple uses by a couple or single. Bake--don't fry--your wings, using a rack to allow fats to drip off and away from the wings. Flavor with low-fat salad dressings or a little salt and pepper. Serve with soup, salad or a sweet potato for your carbohydrate needs.
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