How to eat healthy on a budget?

How to Eat Healthy on a Budget: Tips for the Health-Conscious

Eating healthy doesn't have to be expensive. With a bit of planning and smart shopping, you can enjoy nutritious meals without breaking the bank. Here are some practical tips to help you eat healthy on a budget:

#### 1. Plan Your Meals

Planning your meals for the week can help you avoid impulse buys and ensure you use up what you purchase. Create a shopping list based on your meal plan and stick to it. This way, you can buy in bulk and take advantage of sales¹.

#### 2. Buy in Bulk

Buying staples like rice, pasta, beans, and oats in bulk can save you money in the long run. These items have a long shelf life and can be used in a variety of dishes².

#### 3. Embrace Seasonal Produce

Seasonal fruits and vegetables are often cheaper and fresher than out-of-season produce. Visit local farmers' markets or look for deals at your grocery store to find the best prices³.

#### 4. Cook at Home

Cooking at home is generally cheaper and healthier than eating out. You have control over the ingredients and portion sizes, which can help you stick to your budget and dietary goals⁴.

#### 5. Use Affordable Protein Sources

Protein can be one of the more expensive parts of a meal, but there are budget-friendly options. Consider using beans, lentils, eggs, and canned fish like tuna or sardines. These are nutritious and versatile ingredients that can be used in many recipes⁵.

#### 6. Get Creative with Leftovers

Don't let leftovers go to waste. Transform them into new meals, such as turning roast chicken into a hearty soup or using leftover vegetables in a stir-fry. This not only reduces waste but also stretches your food budget further⁶.

#### 7. Make Your Own Snacks

Pre-packaged snacks can be pricey. Instead, make your own snacks at home. Popcorn, granola bars, and yogurt with fruit are all affordable and easy to prepare⁷.

#### Budget-Friendly Recipes

**1. Lentil Soup**

- **Ingredients**: 1 cup lentils, 1 onion (chopped), 2 carrots (chopped), 2 celery stalks (chopped), 4 cups vegetable broth, 1 can diced tomatoes, 2 cloves garlic (minced), 1 tsp cumin, salt and pepper to taste.

- **Instructions**: 

  1. In a large pot, sauté the onion, carrots, celery, and garlic until softened.

  2. Add the lentils, vegetable broth, diced tomatoes, and cumin.

  3. Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils are tender.

  4. Season with salt and pepper to taste.

**2. Veggie Stir-Fry**

- **Ingredients**: 2 cups mixed vegetables (such as bell peppers, broccoli, and snap peas), 1 block tofu (cubed), 2 tbsp soy sauce, 1 tbsp olive oil, 1 tsp ginger (grated), 2 cloves garlic (minced), 1 cup cooked rice.

- **Instructions**: 

  1. In a large pan, heat the olive oil and sauté the garlic and ginger until fragrant.

  2. Add the tofu and cook until golden brown.

  3. Add the mixed vegetables and soy sauce, and stir-fry until vegetables are tender-crisp.

  4. Serve over cooked rice.

By following these tips and trying out these recipes, you can enjoy tasty and nutritious meals without overspending. Happy cooking!

Feel free to share your own budget-friendly cooking tips and recipes in the comments below. Let's help each other make the most out of our groceries!

¹: Healthline

²: British Heart Foundation

³: The Clean Eating Couple

⁴: MyPlate

⁵: Business Insider

⁶: BBC Food

⁷: Tesco Real Food

Source: Conversation with Copilot, 06/09/2024

(1) 19 Ways to Eat Healthy on a Tight Budget. https://www.healthline.com/nutrition/19-ways-to-eat-healthy-on-a-budget.

(2) 7 days of healthy meals on a budget - BHF - British Heart Foundation. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/eat-well-on-a-budget/sample-menus.

(3) How to Eat Healthy on a Budget, Plus a Sample Grocery List to Get Your .... https://barbend.com/how-to-eat-healthy-on-a-budget/.

(4) 50 Healthy Meals on a Budget - The Clean Eating Couple. https://thecleaneatingcouple.com/budget-healthy-meals/.

(5) Eat Healthy on a Budget - MyPlate. https://www.myplate.gov/tip-sheet/eat-healthy-budget.

(6) How to Eat Healthy on a Budget: One Week of Meals - Business Insider. https://www.businessinsider.com/guides/health/diet-nutrition/how-to-eat-healthy-on-a-budget.

(7) Healthy and quick budget dishes - BBC Food. https://www.bbc.co.uk/food/collections/healthy_recipes_on_a_budget_and_in_under_30_minutes.

(8) Healthy meals on a budget - BBC Food. https://www.bbc.co.uk/food/collections/healthy_on_a_budget.

(9) Budget Meals | and Meal Planning - Tesco Real Food. https://realfood.tesco.com/budget-meals.html.