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Cheap Healthy Meal Plans

by
author image Anne Danahy
Anne Danahy is a Boston-based RD/nutritionist who counsels individuals and groups, and writes about healthy eating for wellness and disease management. She holds a Bachelor of Arts from the University of Notre Dame, and a Master of Science in food and nutrition from Framingham State University in Massachusetts.
Cheap Healthy Meal Plans
A small plate of scrambled eggs with a side of toast and fruit. Photo Credit Tatiana Volgutova/iStock/Getty Images

Being short on cash doesn’t mean you have to forgo healthy eating. It’s easy to pull together cheap and healthy meals if you plan carefully, cook for yourself and skip the takeout and convenience foods. While you may have to be a bit more careful about where you shop, there are plenty of inexpensive and healthy ingredients available at all grocery stores

Don’t Skip Breakfast

Breakfast can be the healthiest meal of the day and the least expensive to prepare. Oats or unsweetened whole-grain cereal with low-fat milk is inexpensive and provides lots of vitamins, minerals, protein and fiber. Keep frozen fruit on hand to top your cereal. Eggs are also a rich source of many vitamins and one of the lowest-cost protein foods available. Scramble a few for breakfast, and eat them with whole-wheat toast and a piece of fruit, or use them to make French toast topped with frozen berries that have been thawed and heated.

Pack a Lunch

To save money, pack lunch and snacks to eat throughout the day. Leftovers from dinner are always quick and easy. When you have extra salad or even a cooked vegetable, top it with some canned tuna, beans or a hard-boiled egg for protein, and pack it up for lunch. If you’re short on ingredients, peanut butter and jelly is a nutritious standby if you use whole-wheat bread and low-sugar jelly. Fruit and raw vegetables are healthy choices for sides and snacks. Skip the snack-sized bags of chips, and buy healthier pretzels, almonds or whole-grain crackers, and portion them out into single servings

Stock the Kitchen

If you keep some basic ingredients on hand, you can create a balanced and inexpensive dinner by combining a protein, starch and vegetable. Healthy protein options include canned beans, low-fat cheese, canned salmon or frozen fish and less expensive cuts of poultry like skinless chicken thighs. For starches, whole grains like brown rice and quinoa are nutritious sides, but skip packaged mixes, and buy them plain and in bulk to make it cheaper and healthier. Whole-wheat tortillas are also handy to keep on hand for bean and cheese quesadillas, vegetable flatbread pizza or wraps. Balance out your dinner with a good serving of vegetables, along with fruit for dessert. If fresh produce is out of your budget, opt for frozen, which is just as nutritious.

Have a Plan

Eating healthy and sticking to a budget both require some thought and planning, so write out a meal plan in advance, and shop with a list. Look for sale items and stock up whenever possible so you can plan meals around ingredients you have on hand. Rather than buying single-serve and convenience foods, purchase nonperishables in larger containers, which are usually less expensive. Spending money on takeout and convenience foods can really add up, so try to cook at home and cook from scratch as much as possible.

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