Healthy eating on a budget can seem like a challenge for anyone looking to prioritize their health and wellbeing, while also managing their finances. However, it is possible to incorporate some healthy and nutritious foods into your daily diet without breaking the bank.
Here are some tips to help you eat healthy on a budget:
1. Plan your meals – Planning your meals is one of the best ways to save money, time and effort. Set aside some time each week to plan your meals in advance.
2. Buy seasonal produce – Fresh produce can be expensive if you buy out of season. Buy only what’s in season to save money, and try to buy from local farmers’ markets or small shops for better deals.
3. Avoid processed foods – Processed foods, such as packaged meals or snacks, can be expensive and not the healthiest options. Try to avoid buying these and focus on fresh, whole foods.
4. Shop in bulk – Often, buying in bulk can be cheaper. Different shops offer large packets, which are usually more cost-effective as you pay less per unit. You can store items like rice, beans, nuts or dried fruits for a longer time.
5. Cook at home – Cooking at home is much cheaper than eating out or ordering in. You’ll be able to control the ingredients, portions and cooking methods that can help you cut down on costs and have more control on the amount of salt, sugar or fats you use.
6. Use left-over ingredients – Don’t let leftover foods go to waste. You can use them in soups, stews, casseroles or salads. For example, leftover veggies can be blended into soups or stews, unused herbs can be finely chopped and added as a garnish in salads.
Now that you know some tips for healthy eating on a budget, let’s talk about some healthy and easy-to-make recipes:
1. Rainbow Salad Bowl
Ingredients:
– 2 cups mixed greens
– 1 shredded carrot
– 1/2 cucumber
– 1/2 red onion
– 1/2 bell pepper
– 1/2 avocado
– balsamic vinegar or olive oil for dressing
Instructions:
– Chop all the veggies as you like
– Arrange them on a plate
– Drizzle vinegar or oil for dressing
– Add salt and pepper to taste
2. Spinach and Feta Omelette
Ingredients:
– 2 eggs
– 1/2 cup spinach leaves
– 1/4 cup crumbled feta cheese
– salt and pepper
– 1 tbsp olive oil
Instructions:
– Whisk eggs in a bowl until well beaten and fluffy. Add in salt and pepper
– Heat a non-stick pan over medium heat and add the olive oil
– Once hot, add spinach and cook for a few seconds
– Pour in the eggs and add the feta cheese
– Gently fold one side of the omelette over the other
– Serve hot
3. Lentil Soup
Ingredients:
– 1 cup dried lentils
– 2 carrots, diced
– 1 onion, chopped
– 2 cloves garlic, minced
– 4 cups vegetable broth or chicken broth
– 1 tablespoon olive oil
– salt and pepper
– 1 tsp cumin
– 1/2 tsp turmeric
Instructions:
– Soak the lentils overnight
– Heat the oil in a pot over medium heat.
– Add in the onion, garlic, carrots and sauté until onions are translucent.
– Add in the lentils and stir to combine.
– Add in the broth and bring to a boil.
– Reduce heat to low and let simmer for 30-40 minutes or until lentils are tender.
– Add in the cumin, turmeric, salt and pepper.
– Remove from heat and serve.
With these tips and recipes, you can achieve healthy eating on a budget. Remember that small changes can make a big difference, and you don’t have to sacrifice taste or nutrition for your financial goals.
