How to Eat Healthy, and Well – On a Budget
YES, IT’S POSSIBLE. Go back and read that again…Eating healthy doesn’t have to be expensive! As a poor nursing student, buried in studies and living on less than $10 per day for food, I managed it. A healthy meal plan on a budget is possible with a little bit of planning and creativity. You don’t even have to eat (much) stuff that you don’t like. I’ll break down for you here the basics of how I built a 185 pound body, packed with lean muscle. As a nursing student. Studying 10-14 hours a day. Here we go.
Plan – and Stick To It
Start by planning your meals for the week. Decide what you’re eating, and buy enough for that. This will help you avoid impulse purchases and ensure that you have all the ingredients you need for your meals. Nothing kills a food budget like stopping for a little snack at a convenience store, or running to get more groceries because you want to add something. Look for recipes that use simple and affordable ingredients such as beans, lentils, whole grains, and seasonal produce. For protein, chicken breasts and fish are your friend, and are almost always cheaper than beef.
Then, stick to what you decided on. Cook a bunch of the meals together, and freeze them if you can. I used to make up 5-10 servings of basic fajita stuff, then mix it with various ingredients and portion it into food containers. A couple containers with black beans and rice. A couple with cheese, etc, using the fajita stuff as a base. This gave me some variety for the week with little difference in cook/prep time.
Buy More at Once
Buying in bulk is another great way to save money on healthy ingredients. Consider purchasing whole grains, nuts, seeds, etc. in bulk, as they are often cheaper and can last for a long time. You’re going to get the same thing from a 5 pound bag of beans as you will beans in a can – at a much lower cost. You can also buy frozen fruits and vegetables, which are just as nutritious as fresh ones and are often cheaper. A scoop of low-cost protein powder, milk, an instant breakfast packet, and a cup of fruit will give you 600-900 health calories for about 3 dollars net cost.
Store Brands, Generics, and Clearances
To save even more money, consider buying store brand products or generic brands. These products are often just as good as name brand products but are much cheaper. I don’t skimp on things like protein powder and supplements, as quality can vary wildly. However, the black beans I’m getting with a Kroger label on them are no different than the ones that say Del Monte – and they cost half as much. Look for generic versions of items such as canned goods, pasta, and rice.
Also, look for reduced prices, especially in the meat departments. If that steak or chicken that’s going to expire tomorrow is reduced by 50-80%, take it home, cook one serving, portion the rest into bags and toss them in the freezer. They’ll keep just fine, trust me.
Cook in Bulk – Freeze Leftovers
Finally, don’t forget to plan for Wednesday’s lunch on Monday – or any other day. Cooking in bulk and freezing leftovers for later meals can save you both time and money. Remember what I said about the fajita stuff? It didn’t take exponentially more time to cook 5 pounds of chicken and 8 bell peppers than it did 1 pound and 2 peppers. Buy a stack of decent freezer containers, and use them. Also, soups, stews, and casseroles are also great options for bulk cooking and freezing – they re-heat very well.
What Did I Say?
Try it, and see. Eating healthy on a budget is possible. By planning your meals, buying in bulk, choosing store brand products, and planning for leftovers, you can eat healthy without breaking the bank. Remember, eating healthy is an investment in your health, and the benefits are priceless. Start making small changes today, and you’ll be surprised at how quickly you can make healthy eating a part of your lifestyle.
