The average family in the United States spends approximately 12 percent of its income on food, the Bureau of Labor Statistics reports. If you're having trouble making ends meet, cutting out healthy foods may be a tempting way to save money. Fortunately, by cooking cheap, healthy family meals, you don't have to sacrifice the health of your family for the health of your bank account.
Tofu Chili
Chili is a spicy wintertime favorite. But, no matter what the season, chili can be a healthy dinner chock full of fresh vegetables and legumes such as black beans. To save money on chili, opt for ground tofu instead of ground beef or chicken. In addition to being cheaper than meat, tofu is significantly lower in saturated fat. To make chili for the whole family, mix together chopped tomatoes, onions, diced bell peppers, ground tofu and chili powder in a saucepan. Cook for 30 minutes and serve.
Chicken Stir-Fry
Chicken stir-fry is a vegetable-rich Asian dinner that doesn't take long to prepare. Inexpensive ingredients to use in your stir-fry include frozen broccoli, cauliflower, onions, squash and chicken thigh. Toss the ingredients into a hot pan lightly coated with olive oil and mix together until it's fully cooked. Consider adding a dash of low-sodium soy sauce to your stir-fry for dinner. Stir-fry goes great with whole grain brown rice.
Bean Salad
Beans are an inexpensive source of dietary protein, soluble fiber and potassium. Regularly consuming beans can reduce your risk of heart disease and certain cancers, according to the Unites States Dry Bean Council. Dry beans are lower in sodium and can be less expensive than canned varieties. Soak dry beans in water for at least five hours before eating them. Making bean salad is as easy as tossing together beans, olive oil, balsamic vinegar, salt and pepper into a large bowl. Let the salad sit for two hours and serve to your family.
Lentil Soup
Lentils are a cheap replacement for expensive meats like beef and fish. A single serving of pink lentils contains more than 45 g of protein, says the USDA Nutrient Database. To prepare lentil soup for your family, combine pre-soaked or canned lentils together with carrots, onions, peas, oregano and water. Bring to a boil and cook for 10 minutes.
