You've probably been there once or twice before - you're on a tight budget and you need to make a healthy but inexpensive meal for you or your family. You don't have to compromise nutrition. With some creativity, you can develop a cost-effective meal plan and stay within your budget.
Soup
Whether you are a carnivore or a vegetarian, there are countless soup recipes that require little effort and few ingredients. Try roasting various vegetables and blending them to a smooth consistency. Add a pound of cooked, lean ground beef to a jar of tomato sauce and a bag or can of mixed vegetables to make an easy vegetable beef soup. Substitute ground turkey or chicken for ground beef to reduce the amount of fat. You can save time by making an extra batch, pouring the soup into an air-tight container and storing it in the freezer. Thaw and reheat it whenever you're ready. If you're low on time, you can also purchase cans of pre-cooked soups, however, pay attention to the amount of sodium and fat that canned soup often contains.
Pasta
Pretend you are on an Italian vacation with a simple pasta meal. You can find a variety of ready-made pasta sauces in your local grocer that can be added to your favorite cooked pasta. To add some variety, you can add grilled chicken, shrimp or vegetables. Limit your intake of cream-based sauces as they can contain moderate amounts of fat. Increase your intake of dietary fiber by trading your enriched pasta with whole wheat pasta.
Salads
Go back to basics with a fresh vegetable salad. Start with basic ingredients such as lettuce, tomatoes and carrots. Get creative by adding vegetables that are on sale that week. Radishes, onions, olives, bell peppers, chickpeas, banana peppers or jalapeno peppers are all good options. Croutons, chopped bacon, ham, turkey or chicken can be added as well. Cut calories and fat by using a homemade vinaigrette dressing made with olive oil and vinegar instead of a bottled salad dressing.
Sandwiches
Sandwiches can often be overlooked as a substantial meal. There are many healthy, low-cost options outside of the basic peanut butter and jelly. Make your sandwiches with whole wheat bread to increase your intake of dietary fiber. In many cases, there is no price difference between white and wheat bread. Add lean cold cuts such as baked or roasted turkey or chicken. Avoid fatty lunch meats such as bologna or salami. Add low cost toppings such as lettuce, tomato or slices of red onion. Spread on mayonnaise or mustard, however, mustard is the low-calorie and low-fat option.
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