Eating healthy foods may at first glance appear to tax even the most generous budget. Fortunately, much of the expense is limited to convenience foods which, despite the healthy label, often contain generous amounts of sodium and simple carbohydrates. Cooking some or all of your meals can help you eat healthy on a budget. Much of the success behind inexpensive healthy meals is planning ahead and preparing in larger quantities. This is how you spend less, take advantage of sales and involves less cooking and cleaning.
Step 1
Plan your weekly menus in advance, based on the sales at your local grocery store and based on the season. Buying fruits and vegetables that are in season is far less expensive than when they aren't. Check the weekly sales flyer. Make note of sales on healthy foods like lean meats, white-meat poultry and fish. If a sale is particularly good and the item is perishable, invest in resealable freezer bags or containers. Divide the food into portions large enough for the number of people you feed.
Step 2
Cook a meatless meal at least three days a week. A vegetarian diet is one of the healthiest ways to eat. Even if you aren't a true vegetarian, having beans, legumes or soy products instead of meat twice a week can save you money. Complete the proteins in meatless meals by adding whole grain rice or pasta, fresh or frozen vegetables and shredded cheese.
Step 3
Stretch your meals out by making soups and stews. Save the parts of the vegetables and meats you usually discard and use them to flavor soup. A bowl of soup made from scratch that contains rice or pasta, fresh or frozen vegetables and small pieces of lean meat can be a meal. Use low-sodium bullion cubes or salt-free spice mixes to add flavor and a bit of olive oil for a dose of heart-healthy fat. Make several portions of stew and freeze in individual containers for last-minute healthy meals that you can heat in the microwave.
Step 4
Use produce purchased from your local farmer's market or produce stand. Buy large quantities if you have a recipe that includes a certain fruit or vegetable and can be stored in the freezer. Make your own tomato sauce, using overripe tomatoes that are on sale and divide into family-size portions. When the produce stands are closed off season, buy frozen or canned fruits and vegetables. Be sure to read nutrition labels and avoid canned produce that contains added salt or sugar.
Step 5
Make meals that include lean meat, beans, rice and cheese, rolled in tortillas or scooped into taco or pita shells. Make a healthy pizza made from a large tortilla or several individual ones. Add your homemade or canned tomato sauce, chopped vegetables, cheese and bake at 350 degrees Fahrenheit for 10 minutes.
Tips and Warnings
- Speak with your doctor before making significant dietary changes. Read nutrition labels for hidden sources of sodium, fat and sugar.
Member Comments