INEXPENSIVE Healthy foods?

wildmustng87

Hi, I'm new to this site but have been working towards a healthier lifestyle (slowly but surely) for a couple months now. I rarely ever drink soda anymore, I drink a lot of water (or crystal light), I cook at home more often and enjoy snacks like an apple with peanut butter rather than a handful of chips or cookies, etc. so I really am trying! But here's my situation (sorry if this is too much information, but I would like whoever responds to understand):

I currently live with my boyfriend and his mom. I am a student and unemployed, honestly my only income is from my parents (they can't help too much, but they pay my rent for me) and I donate plasma.. So I don't have a lot of extra spending money. His mom gets food stamps, and they don't have very good eating habits. They have a hot oil cooker and my boyfriend pretty much lives on frozen fries, chicken strips, corn dogs, etc. She will buy me some stuff if I ask, but because they are HER food stamps I feel uneasy asking for much because I am the only one that eats the foods I want to buy.. I have managed to get them to switch to wheat or 8grain bread, but that's about it.

So here's my question:

Can anyone suggest some healthy, relatively inexpensive foods/meals? I need some help, some ideas.. This is the first time I am living "on my own" somewhat and I don't have a lot of experience buying food/cooking and I am really having a hard time with it.

As a side note, I am the only one that eats the food I buy.. I cook a separate dinner for myself all the time. So even when I look at recipes, I am afraid that half the meal will go to waste because I can't eat it fast enough and I don't know what foods I can and cannot freeze.
I apologize if I am asking a lot, I don't know how to narrow my question down any more at this point..

Thanks in advance,

Ashley

taso42_DELETED

Pork chops tend to be pretty cheap as far as meat goes. Chicken breasts, especially if you buy in bulk/frozen.
Big bag of rice, bag or box of sweet potatoes
Oats

You see if you can convince the others to chip in for a costco membership. It's $50/yr, but if you stock up there regularly, it can be well worth it.

kennie2

the best low calorie/inexpensive meal that i have found is ratatouille. and a great tip for frying things is to use a non stick pan so you dont have to use oil or if you absolutely have to use it use calorie cooking spray.
A great sweet desert is a fruit sorbet. its low in calories compared to icecream but it tastes even better! Remember to chose brown foods (wholegrain) instead of white food. Theyre usually roughly the same price. Many vegetables like mushrooms have hardly any calories in them and wont stretch your wallet!

taletreader

A few pointers:

- Beans and pulses, dried or canned.
- Onions (fresh) and tomatoes (diced, canned -- look for no added salt/low sodium if you're in the US) plus a small serving of pasta can make great healthy meals.
- Oatmeal, peanut butter (look for 100% peanuts and maybe salt, but not palm oil)...
- Buy meat in bulk and freeze. Buy vegetables frozen. Look out for sales in fresh fruit that doesn't perish fast, such as apples and citrus fruit.

Also, you can cook ahead and freeze portions.

It's pretty heartbreaking to see that the easy way of eating cheaply nowadays is the most heavily processed, sugar-and-fat laden food, but I'm still convinced you can even save money by cooking at home if you choose wisely.

HilarieXcore

If you don't eat all of something you can always put it in the fridge for your next meal. For recipes, only use half of what it says if it's going to make a whole bunch of something.

i really dunno what to tell you to buy though you can always go add me and look at my diary (it's public).

boonekerley

Fresh Veggies are about as inexpensive as it comes. One problem with fresh is that it goes bad more quickly than other options. You can counter this buy putting extras in baggies and freezing them. Or there is always the alternative of already frozen veggies. Look for a book called "4 ingredient dinners". It has many healthy alternatives and requires minimal ingredients. This also allows you to get creative and add your own options.
If you look at a recipe and think that it is just too much food then do the math and cut all the ingredients in half.

crazycat59

Dried beans are a real bargain. Just a little planning to use them, and you don't have to cook them all! I find cabbage is a cheap meal. A little virgin olive oil, onion, garlic, chopped cabbage is soooo good. Add just a little dried oregano for a different taste, and add a cut up tomato or whatever you have....leftover canned tomatoes work. I use about 1/3 of a cabbage. The remainder use in a soup, or cole slaw.

queenmedusa

I can't really suggest much as I'm not sure what's inexpensive in the States. The one thing that really hit me from your post is that you say that your boyfriend and his mom have bad eating habits and live off of fried foods. This is putting them at risk of health problems and higher costs for health care, operations and such. Any chance that you could talk them around to taking better care of themselves too? Then you can all pay towards healthier ingredients, cook together (good for family time) and eat together. It's often cheaper to buy in bulk anyway so if you can buy for all 3 of you instead of just yourself then that would be a great option.

Pandorian

My response in another recent thread looking for cheap meal ideas

Buy the basics... staples... dried beans, peas, rice, frozen bags of veggies (not the single serving steamer packs where you get... WOW a single serving for $1 while you can get a full kg bag for $2 just having to portion it out at time of serving.
Lots of cheap options, BUY when on sale, I'll buy a 12 pack of soup at $0.59 a can to avoid paying the $1.89 each price when they're not on sale, they last about 2 years by the date on the can so no harm buying a few extra cases. When tuna is on for $1 a can I'll buy 24 of them again to avoid the $1.89 regular price.
Bulk pasta rather than individual servings, you can get a 2kg bag of elbows for about $2-$3, you only get 3 boxes of kraft dinner for that and it's only 600grams of elbows.
Buy bigger containers for the cheaper per unit price and portion it out (1kg bag of almonds is $11 here, but you can pay $1.39 for each 50 gram bag if you want to)
Buy a block of cheese and portion it into whatever serving size you use, I always use an ounce of cheese if I'm bothering with cheese so I cut it into one ounce blocks and shred them as I need it. A bag of pre-shredded is $7 here for 380grams or I can get a 700 gram block for $9.... hmm almost twice as much cheese for only $2 more? It's worth it.

By buying in case lots when they're on too I have the soups etc sitting here, then if I have a lean month financially at least I know I'm going to be eating mostly healthy that month.,

726kdbailey

I think people think that healthy food is different food. It's the same food just cooked in a different way. I say this to say Your boyfriend could be supportive and eat what U eat. I feel you 100% I am unempoyed for the frist time in my life and is also back in school. The thing is I have always eaten healthy not because I was trying to lost weight or to take better care of myself but because I love the way is taste. I live alone so buying for one last me 2 months. The key is you get more bang for your buck if you buy family size packs of meats and separate it into one serving freeze bags that's way you are cooking fresh everyday. use coupons and only buy what's on sale. Get you a good everyday pan that you can also use in the oven up to 350 degree. Buy butter flavored cooking spray to cook in and because it is 0 cal. you can spray in on your toast, veggies ( that way you save money not buying butter ). Bake or grill everything. when I am not making up my own seasoning mix I use McCormick grill mates garlic & onion medley this seasoning can be used on any kind on meats and when U are roasting veggies ( you do not need any other seasoning). Hang in there things will get better Good Luck

BombolinaM

Fresh fruit or veggies
Frozen chicken or fish

Just remember it's cheaper to and better for you to buy fresh than fast food.

Pandorian

and a great tip for frying things is to use a non stick pan so you dont have to use oil or if you absolutely have to use it use calorie cooking spray.

I ditched the non-stick pans ages ago, a properly seasoned cast iron pan could well outlast you and get passed on, it doesn't take much to season it and if you pre-heat it before adding your meats it's virtually non stick anyway without added oils / sprays.

wildmustng87

WOW guys! Thanks so much for all the suggestions, I really do appreciate it and the kind words

If I do buy fresh veggies, and want to freeze some, do I cook it first? For example, there is a sale on fresh asparagus right now at a produce market down the road.. Can it be frozen raw? Would I add water to it or should it be cooked first? One bundle of asparagus would last a few meals for me. Same question for fresh fruit, like strawberries?


@Queenmedusa:
I understand your concern, I have tried to talk to them about it. My boyfriend is a really picky eater, probably because of how his mom is, and he does try things I cook but often doesn't like it. His mom, the only thing she drinks is diet pepsi and all I ever see her eat is stouffers macaroni and cheese frozen meals and sweets, and occasionally she cooks dinner for everyone. I have talked to them a little but it is a touchy subject, my boyfriend does try to eat better but I am afraid of insulting his mom and she doesn't seem to want to change. I continue to try, I offer to make her a healthy dinner when I am cooking, and hopefully it will slowly catch on.

I guess I am on a better track than I thought, I already use butter spray for cooking, etc and fruit sorbet replaced the ice cream in the freezer last week. I will make a trip to the store today and have a look, our local grocery store actually has a bulk area where you can get anything from rice/beans to cereal and spices in bulk for a much better price too.

NotAllWhoWanderAreLost

and a great tip for frying things is to use a non stick pan so you dont have to use oil or if you absolutely have to use it use calorie cooking spray.

I ditched the non-stick pans ages ago, a properly seasoned cast iron pan could well outlast you and get passed on, it doesn't take much to season it and if you pre-heat it before adding your meats it's virtually non stick anyway without added oils / sprays.

:drinker: i totally second this!! :drinker:

queenmedusa

Veggies can be frozen raw - don't cook them before freezing. If they're dirty give them a wash (peel anything that needs to be peeled like squash, carrots), then cut them up into the sizes that you'll want them in when you come to cook them before putting them in a freezer-friendly baggie. Try to make them fairly dry before freezing cos they'll stick together! Potatoes aren't great for freezing, they tend to go black. Think you can freeze them after cooking/cooling first but this isn't something I've ever done to be honest! Just found this online for freezing asparagus: http://www.ehow.com/how_2292452_freeze-asparagus.html

Berries can be washed, hulled, and frozen. Better for cooking later than for defrosting and eating though. Same with apples and other fruits (except, probably, citrus).

In terms of buying. If, like me, you like curries and things from different countries it's MUCH cheaper buying it from specialist stores or the specialist section in a supermarket. I know this is in the UK but garbanzo beans from the 'Indian' section of the supermarket are 10pence (16cents) cheaper than in the ordinary garbanzos in the same supermarket. Crazy! I also buy big bags of rice cos it's cheaper and keeps well.

I must congratulate you on trying to discuss the topic with your boyfriend and his mom. It isn't an easy situation for you to be in while you're changing your life, I had a difficult enough time when I was living with my own parents. Unfortunately the way our countries are going in it's difficult to explain to people that they're damaging their health. Healthy food can be damn tasty or otherwise the rest of us wouldn't be here on MFP losing weight and being healthy WITHOUT being bored by food! Good luck trying to help them change their lives too x

crazycat59

and a great tip for frying things is to use a non stick pan so you dont have to use oil or if you absolutely have to use it use calorie cooking spray.

I ditched the non-stick pans ages ago, a properly seasoned cast iron pan could well outlast you and get passed on, it doesn't take much to season it and if you pre-heat it before adding your meats it's virtually non stick anyway without added oils / sprays.

:drinker: i totally second this!! :drinker:

I third it! lol :drinker: :drinker: :drinker:

a_stronger_steph

Lots of awesome tips here!

One I will add is that you can find really healthy grains in bulk for much cheaper than you would pay for them packaged at the grocery store. For example, at bulk stores or organics stores you can usually find bulk quinoa, hulled barley (less refined than pearl barley, though it takes longer to cook), steel cut oats, buckwheat/kasha (makes for a great breakfast alternative to oatmeal, also awesome in chili, which is one of the easiest and least expensive meals one can cook, I think!), amaranth, millet, etc... all of which are great nutritious alternatives to plain white rice, and easy enough to cook if you have a rice cooker.

Buying in bulk means you could buy as much or as little as you want, too, so if you want to try something new it won't hurt the wallet that much.

Good luck!!!

JenniB619

Try sticking to the outside perimeter of the grocery store, produce, dairy, meats... it keeps you away from all the frozen and processed foods... its also cheap - fresh fruits and veggies r not very expensive...and for snacks u can alwas buy yogurt...its like $0.40 for each yogurt.. thats the cheapest ive seen it so far...good luck!

jennstults

I know that when I get hungry and I want a snack that is when I go for what is easy... but my new favorite thing is sugar free jell-o. It is so cheap and only 10 calories per serving. I know it is hard to buy all fresh veggies, fruit and meat. Hang in there. Have you also tried tuna or canned chicken?

Good luck!

EricInArlington

all my breakfasts and lunches Monday - Friday are the same, cheap
Apples. .75
Bananas .25
Smart one frozen entrees $1.80
oranges .50
coco almonds .75
water free

Levedi

Yup, it stinks living this way - been there done that. (As a child and into early adulthood.) All the things I suggest here freeze well as left overs or will last in the fridge.

Buy organic milk. I know it's more expensive, but as a single person you probably don't drink milk fast enough to keep it from going bad. Instead of wasting money on cheaper milk you throw away, buy the ultra pasteurized organic and it will last about 3 times as long, saving you trips to the store and money.

My mom fed a family of 6 this way for years and she had to keep our diet healthy because my dad is a diabetic. Like the others said, shop around the edges of the store. Oatmeal and raisins make cheap breakfasts. Left over oatmeal can be stored in the fridge and lightly fried in a pan for dinner - sounds weird, but it's really tasty.

Buy frozen oj, not the canned. Frozen veggies and canned tomatoes. Buy liver a lot - it's absurdly cheap and you can find good recipes on line to make it tasty. (I know - I hated liver when I was a kid, but it really can be cooked right so that it's tasty.)

Shop at the 99 cent store. Shop the damaged food shelf in the back of the store. Buy dried beans, rice, and pasta in bulk.

Never buy boxed meals, frozen meals, or other premixed things like that. Buying basic ingredients and cooking from scratch is way cheaper than buying pre- or partially made food.

Buy whole chickens and break them up. Take off the fat and skin yourself - it's way cheaper than buying deboned, skinless breasts. Use the bones to make stock for soup.

Eat rice and beans for cheap vegetarian meals that have complete protein in them. Look into government surplus food as well. (Though skip the velveeta. It's crap.) If you have a little land, plant a garden and grow your own veggies. Get seeds for pennies at Walmart. Grow extra and freeze them for the winter. You can make strawberry or raspberry jam from your garden or from wild fruit. If you live in a rural or semi-rural area find patches of wild blackberries, raspberries and whatever other fruit grows wild in your area. Eat it fresh, freeze some, and make jam out of the rest. Use re-used sterilized glass jars and paraffin wax to get a sterile seal on the jam.

Good luck! It won't be this way forever.

katemarjoram

Let me say I understand somewhat where you are coming from. I left home at 19 and was studying and on a very limited budget and had NO IDEA how to cook healthily with limited $$$$.

One of my favourites recipes for using up left over veggies (or any that are going a bit manky) is a vegetable frittata.

Beat up 4 or 5 eggs with a little salt and pepper (to taste). Throw in whatever veggies you have. For stuff like spinach/silverbeet chop it roughly. For veggies like peppers, tomato, mushrooms, carrots, pumpkin or sweet potato dice it into small cubes. For carrot or zucchini grate it up and squeeze out the excess liquid before adding it to the mix. If you can afford the calories you can add some grated cheese or bacon pieces. Poor the mix into a quiche dish and bake at about 180 degrees celcius (350 fahrenheit) for about an hour or so (you'll know it is done when you touch the centre and it is spongy to the touch).

You can have this dish hot with a side salad or take cold slices to work for lunch. It also freezes - just pre-cut your portions then you can take it out and microwave it on an as needs basis.

You can also experiment adding left over fresh herbs or dried herbs to give it different tastes.

Another good (cheap) meal is vegetable soup, I love making it on a cold winters day. In a big stockpot put about 1 litre of veggie stock and half a litre of water. Throw in a third to a half of a packet of soup mix (you'll find it in the soup aisle, often on the bottom shelf). I add a tub of tomato paste so that the end product doesn't just look like dirty dishwater. Then throw in your chopped up veggies - include a variety such as turnip, potato, onion, sweet potato, pumpkin, zuchinni, parnsip, carrots, spinch/silverbeet (add this in the last hour of cooking) - whatever is in season or cheap. Add herbs, salt and pepper to taste. If you want meat you can throw in a ham bone (take this out about an hour from the end and remove the meat and add it back into the soup). Let the whole lot simmer for 4-6 hours. You will probably need to add water along the way. I like my soup super thick so it is more like stew so I let it simmer right down but if you like watery soup just add more liquid. Now here is the neat trick my mum taught me. To freeze portions get out all your coffee mugs and line them with freezer bags. Ladle in the soup and tie the bags shut. Pop the coffee mugs into the freezer overnight. The next morning remove the mugs and run them under hot water for 30 seconds each. The frozen soup portions will slip out easily. You then throw the frozen bags of soup back into the freezer and voila you have a stack of individual serves of healthy, yummy home made soup.. When it comes time to eat it just grab one out of the freezer, run the bag under hot water for a few seconds then turn it into a bowl and microwave it.