The cost of natural, organic and unprocessed foods may be a barrier to following a healthy, balanced diet. Processed and prepared foods aren't only more convenient; they're also less expensive in many cases. Leaving those foods behind for a week and creating a customized, seven-day meal plan that fits your budget can help you take steps toward adopting better nutrition and improving your overall health.
Budgeting
The first thing you'll have to consider when formulating a meal plan is your budget. If you don't have an idea of how much you can afford to spend on groceries each week, track your spending for a few weeks and calculate the average you spend on food. Next, take the time to compare prices. Write down potential menus and ingredients, and note how much those ingredients cost at several stores. Buy each ingredient at the least expensive store, and use coupons if possible. To save more money, buy whole grains and other healthy items in bulk. "Cooking Light" magazine also suggests buying a community supported agriculture share, which is a big investment up front, but pays off in providing fresh vegetables weekly for the entire growing season.
Foods
Before you go shopping, you need to know which foods you'll buy. Search for healthy menus and recipes online, in food and health magazines or in wholesome cookbooks. Look for simple recipes that make use of affordable ingredients that are easy to find. Once you've jotted down a selection of possibilities, make sure you have included a balance of foods. Every day should have servings of whole grains, nonfat dairy products, vegetables, fruits and lean proteins. Keep in mind that you can adjust recipes to save cash by using seasonal produce, which tends to be less expensive. For example, make an apple crisp instead of a berry crisp in the fall, and substitute spinach for broccoli in a recipe if spinach is on sale.
Planning
Meals Matter, a subsidiary of the Dairy Council of California, recommends taking the time to make a detailed grocery list and then sticking to it when you get to the store. Although the planning process takes time, it saves money in the long run by helping you avoid impulse buys or buying items you won't use. When you plan, factor in one or two large meals that you can reheat and use as leftovers to further extend your food dollars.
Considerations
A seven-day meal plan is a smart way to start working toward better health and a more balanced diet, but it won't make much difference in the short term. To truly reap the benefits of more nutritious eating, in cost as well as health and time, you'll have to keep up the meal planning process for longer than a week. The trade-off is that with each week you continue to follow the plan and put in the time, the process will become more streamlined, efficient and cost-effective.
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