Eating healthy doesn't have to cost a fortune. You may even save money if you buy food in its most natural state and cook from scratch. Clip coupons, but don't bother with them if they give you money off items you wouldn't buy without the coupons. Focus on recipes that include healthy fruits, vegetables, grains and low-fat meats. Avoid processed foods that are more expensive. Plan your meals in advance, and you may be able to get more than one meal out of a package of meat.
Roast Beef
One medium-size roast can provide two to three meals for a family of four. On the first day, cook the roast with carrots, potatoes, green beans, celery and other vegetables. For the second meal, dice half of the leftover roast beef and sauté it with diced potatoes, onions and green peppers. Serve this meal with a green salad and wholegrain bread. There should be enough roast beef left for a third meal of vegetable beef soup. Dice or shred the remaining roast. Add diced tomatoes, peas, carrots, green beans, celery, onions, corn and any other vegetables you have on hand to a large stock pot. Let it simmer until the vegetables are tender and the flavors have blended.
Whole Chicken
A large baked chicken can provide enough meat for at least two meals for a family of four. Serve baked sweet potatoes and fresh steamed asparagus with the baked chicken on the first night. Chop the leftovers and refrigerate or freeze for stir fry another night. Since the chicken is already cooked, sauté the vegetables first, then add the cooked chicken last--when you add the seasonings. Serve with brown rice. If you have more leftover chicken, dice it, add celery, pickle relish and mayonnaise for chicken salad sandwiches.
Spaghetti
A pound of ground turkey is a bargain, and it tastes delicious in spaghetti sauce. Add fresh or canned tomatoes, tomato paste, Italian seasoning, sliced mushrooms and diced bell peppers. Simmer on low for an hour or two and serve over your favorite pasta. Add a green salad and whole grain bread, and you have a delicious, healthy, budget-minded meal. Leftovers may be frozen for single-serving meals later.
Vegetarian Meals
Even if you're not a vegetarian, you can make one day a week meatless. Start with a protein, such as a soy product or beans. Serve over brown rice or pasta. Steam, sauté or roast some fresh vegetables, like zucchini, squash or asparagus.
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