healthy food on a budget

kokaneesailor

The best thing to do is to learn cooking skills. Knowing how to make your own food will dramatically lower your food costs. Bulk buying is great if you have the storage space. Having a freezer is a cornerstone to saving lots of money on food if you are making your own. I do the following.

Bulk buy Turkey at Christmas, Thanksgiving when Its on sale for 99 cents a pound. I buy 5 or 6 and freeze them.

Make your own stocks from beef bones, turkey, chicken and freeze them. That way you will have a healthy base for the soups that you prepare. Canned or package stocks are high in sodium, starch, MSG, and a vast array of other fillers. Greatly overpriced as well.

Buy a food dehydrator, and learn to use it. I buy seedless grapes when they are on sale or 1/2 price due to almost expiring. Wash them well, remove them from the stem and put them in the dehydrator until they are the same moisture content as raisins. Saves you lots over the cost of store bought.

Know what the costs of food are, write down what items you currently buy and know when an item is a great buy.

Learn how to make your own fresh pasta, and breads. It's not hard to do. With you tube as your teacher you can pretty much learn anything.

Invest your savings into buying good quality food production equipment. I use Kitchen Aid mixers, and food processors because they are reliable. These gadgets will cut your prep time down.

Buy reusable storage containers that go from freezer to microwave. If you use a microwave. ( I don't)

A roll of good quality butchers wrap is a good investment. When I find bulk fresh chicken breasts on sale I take them home and portion them out for myself and my wife. 2 breasts per package. Butchers paper works great, I'm not a fan of plastic bags. I don't buy cases of frozen chicken breasts because the sodium levels are throught the roof.

Eggs are cheap protein, steel cut oats are cheap protein, just picked up a couple of quaker brand cans steel cut oats for 2.49 at Walmart. One can will last me a month.

Fresh fruit and veggies are hard to save on based on location. I live in the north so everything has to be trucked in. Costs are high. If you can grow in the summer, learn how to garden. It's a lost art that is coming back.

Not sure if this will help, but it's how I save lots of money each year on food.

Happymom12

Try body by vi Vi-shape nutritional shake mix by ViSalus. They taste great and end up being less than $2 a shake and it can be used as a meal replacement or for a snack. You choose.

enewsome2

A tumblr article I reblogged a couple days ago:
Healthy foods for under $1:

Protein
1. Oats, $0.13 per serving, about $1 per pound (in bulk)
Take a tip from Mr. Ed. Oats are high in fiber, low in fat, and may even help lower cholesterol. What’s not to love? Enjoy a bowl of oatmeal, substitute for flour in cookies, or even use as breadcrumbs.
2. Eggs, $0.19 per egg, about $2 per dozen
When in need for some protein, eggs are quick, delicious, fix. Scramble with veggies for a filling breakfast, add to homemade fried brown rice, or make a frittata!
3. Almonds, $0.60 for a 1oz serving (20-25 nuts), about $5 per 8oz bag
Rich in monounsaturated fat and fiber, these super-nuts could reduce the risk of diabetes and decrease body weight. (Sorry, Almond Joys don’t count.) Munch on em during the day, or add to a bowl of cereal or oatmeal for extra healthy fats and protein.
4. Peanuts, $0.50 for a 1oz serving (25-30 nuts), about $4 per 8oz bag
Take me out to the ball game on the cheap. Sure, peanut butter might be a dangerfood, but in their natural form, these legumes are a healthy treat. When eating in moderation, peanuts supply a dose of healthy fats and can reduce the risk of heart disease. When add to any chicken and veggie dish, they add a great Asian-inspired flare!
5. Garbanzo beans, $0.30 per ½ cup serving, about $1 per can
These little beans pack a serious amount of fiber. Add to a salad, roast them with curry powder, or make your own hummus.
6. Lentils, $0.12 per ½ cup serving, about $1 per pound (dry, in bulk)
With more protein per pound than beef, lentils are a filling food rich with antioxidants (and quite tasty, too). Here are seven ways to make lentil soup, along with a killer recipe for vegetarian lentil tacos!
7. Black beans, $0.30 cents per ½ cup serving, about $1 per can
These unassuming beans pack a ton of fiber and have a solid amount of calcium, fiber, potassium, and folic acid. Pro-tip: Buy the dry beans for an even better nutritious and money deal — boiling beans at home may preserve more of their cancer-fighting antioxidants. Cook up some black bean soup, or make a healthy black-bean dip.
8. Pinto beans, $0.30 cents per ½ cup serving, about $1 per can
The health factor of refried beans at a Mexican restaurant may be questionable, so mash them up at home. These beans are full of protein and fiber and are a delicious addition to any homemade burrito — breakfast, lunch, or dinner!
9. Tofu, $0.50 cents per a 4 oz serving, about $2 per pound
High in protein and low in fat, tofu is a delicious source of protein for vegetarians and meat-eaters alike. Plus, soy in moderation may help reduce cholesterol and the risk of breast cancer. Pan fry tofu with veggies in the next stir-fry, or even add the silken variety to a fruit smoothie.
10. Pumpkin Seeds, $0.50 per 1oz serving, about $5 per pound.
Move over birds, these seeds are for us humans (and not just on Halloween)! Filled with essential vitamins and minerals, along with protein and iron, sprinkle these in a salad or roast with spices for a healthy, crunchy treat.
11. Chicken Breasts, $0.75 per 4 oz serving, about $2.99 per pound
Forgo the McChicken on the dollar menu — fresh chicken breasts are about two quarters and arefilled with protein. Grill ‘em, bake ‘em, or enjoy sliced in a whole-wheat wrap with veggies.
12. Canned Salmon, $0.75 per serving, about $1.50 per can
No need to splurge on a salmon filet to enjoy this omega-3 packed seafood. Grab the canned version for some protein power without dishing out the big bucks. Whip up some homemade salmon burgers or chowder with a twist.
13. Canned Tuna, $0.75 cents, about $1.50 per can
Not only is tuna fish cheap, but it’s an easy way to get omega-3’s (which could make us brilliant). Mix with Greek yogurt and chopped veggies for a healthier tuna salad.
14. Whey Protein, $0.75 cents per scoop, about $40 per 3 lb container
Need an extra dose of protein? Add whey protein to a smoothie, bowl of oatmeal, or sneak it into the next batch of brownies.
Dairy
15. Low-fat Milk, $0.25 cents per cup, about $4 per gallon
Got milk? One calcium-filled glass can help keep teeth strong and even help keep off those excess pounds. Add a splash to a fruit smoothie, or enjoy in a bowl of oats or cereal.
16. Low-fat Yogurt, about $1 per 6 oz cup
Skip the bagel and pick up a quick treat that’s filled with protein and calcium! Enjoy for breakfast with some granola, or as a post-workout snack. Just beware of flavors loaded with extra sugar. Extra points for choosing superfood Greek yogurt — though it can be more expensive, so waiting for it to go on sale is a smart move!
17. Low-fat Cottage cheese, $0.88 per 1/2 cup serving, about $3.50 per 16 oz container
It’s time to put looks aside. This clumpy, mild cheese is surprisingly high in protein, and tastes great in both sweet and savory dishes. Top with sliced pineapple and berries for a sweet protein-packed treat, or make it savory in a low-fat creamy pasta sauce.
Whole Grains
18. Wholegrain Pasta, $0.37 cents per ½ cup serving, about $3 per box.
Move over white-stuff; the whole wheat version of pasta is full of fiber, antioxidants, and protein, and may help lower risk of heart disease. Enjoy its nutty flavor with stir-fried veggies and hearty marinara sauce.
19. Brown Rice, $0.18 per ¼ cup serving, about $2 per pound
Listen to our manifesto: Choose brown rice over white (especially at Chipotle). The whole-grain version is full o’ fiber and may cut the risk of diabetes.
20. Popcorn, $0.30 per ½ cup serving, about $1 per pound for plain kernels
Snack attack? Pick a low calorie snack that’s also a good source of fiber. Pop kernels in the kitchen and add spices. Movie theater popcorn ain’t got nothin’ on this!
21. Quinoa, $0.60 per ¼ cup serving, about $4 per box
It may be hard to pronounce (that’s keen-wah), but it’s easy to prepare and packs a nutritious punch. Filled with protein and fiber, this superfood also contains nine essential amino acids our bodies can’t produce on their own.
Fruit
22. Grapes, $0.75 per 1 cup serving, about $1.50 per pound
These sweet little treats are high in antioxidants, which may help reduce cholesterol. They’re a perfect snack when that sweet tooth rolls in; freeze them for a fresh alternative for popsicles!
23. Apples, about $0.50 to $0.75 per apple (depending on variety)
It’ll keep the doctor away, so grab this superfood for a serving of vitamin C and cancer-fightingantioxidants. Snack with almond butter or add to a sandwich.
24. Bananas, $0.20 to $0.50 per banana, about $0.60 per pound or $2 per bunch
It’s time to go bananas for… bananas. Filled with fiber and potassium, these 100-calorie “snack-packs” may even help with that hangover. Enjoy sliced with peanut butter, or impress friends withbanana ice-cream!
25. Kiwi, about $0.40 per kiwi
Fun fact: Kiwi’s are actually berries and are filled with vitamin C and fiber. Slice it up in that next fruit salad or enjoy straight up with a spoon.
26. Cantaloupe, $0.50 per ½ cup serving, about $3 per small melon
C is for cantaloupe and vitamin C. Filled with antioxidants, cantaloupe is cheap and makes a perfect spring or summer treat! Feeling creative? Freeze chunks of this sweet fruit for an extra-special warm weather snack.
27. Watermelon, $0.30 per 1 cup serving, $5 per melon
This feisty superfood may have Viagra-like effects, but it’s also guaranteed to be filled with vitamin C — a cancer fighting antioxidant that helps strengthen immunity and promote bone health. Slice em up and enjoy (or make a watermelon daiquiri).
28. Pears, $0.85 each, about $1.75 per pound (depending on variety)
It’s not just an apple a day that may keep the doc away; white fleshy pears may help prevent strokes. They’re also full o’ fiber. Keep things mixed up and try the Barlett, Bosc, and Anjou varieties.
29. Oranges, $0.50 each, about $1 per pound (in family-sized pack)
Oranges aren’t just about their vitamin C. This citrus fruit is also filled with fiber, folate, and potassium. Skip the glass and go with the whole fruit to surpass the excess sugar and get a healthy dose of antioxidants.
Veggies
30. Canned Tomatoes (Diced), $0.50 per ½ cup serving, about $1.80 per 14.8 oz can
To really get a bang for that buck, go the canned route. Canned tomatoes are perfect for homemade sauces and stews. Tomatoes also contain exceptional amounts of the antioxidant lycopene that remains in the flesh even after cooking and canning. Just keep on the lookout for cans with no sodium added.
31. Canned Pumpkin, $0.75 per ½ cup serving, about $2.50 per 15oz can
No need to go pickin’ to reap the benefits of the pumpkin patch. A pumpkin’s orange color is thanks to carotenoids, a plant pigment with powerful antioxidant properties. Head to the kitchen and whip up some pumpkin pasta sauce or even pumpkin hummus.
32. Garlic, about $0.30 per bulb
It doesn’t only put a stink to our breath. Garlic has some smarty-pants benefits, helping enhance memory. It’s also full of antioxidants to promote heart health and reduce the risk of cancer and Alzheimer’s. Add to a pan of veggies or tomato sauce to spice up the flavor, or roast it in the oven for a sweeter flavor.
33. Onions, $0.18 each, about $0.59 per pound
Quit crying — onions pack a surprising nutritious punch, including a hefty dose of antioxidants. Sautée and add to an omelet, or stack on a sandwich for extra flavor.
34. Sweet Potatoes, $0.50 each, about $1 per pound
The white ones may be a dangerfood, but this time around, the sweet stuff is the way to go. It tips the scale with its high levels of vitamin A , contains beta-carotene (which may help prevent cancer and protect us from the sun) and also helps keep that skin silky smooth.
35. Winter Squash (Acorn, Butternut, etc.), $0.50 per ½ cup serving, about $1.50 a pound
Squash isn’t only an awesome racquet sport. It’s also a versatile veggie filled with vitamins, fiber, and potassium. Skip the bowl and roast a squash and fill with other hearty goodness!
36. Kale, $0.50 per cup (raw, chopped), about $2 per bunch
Popeye was missing out. Kale is the antioxidant king among all fruits and veggies, and contains vitamins A, C, and K, fiber, calcium, iron, and potassium (phew!). Need another reason to eat them? Kale chips.
37. Broccoli, $0.50 per ½ cup serving, $2 per bunch
Need another reason to go green? Broccoli has remarkably high levels of folate and vitamin C, which may help reduce the risk of certain cancers and heart disease.
38. Beets, $0.35 each, about $1 per pound
These purple gems are filled with betalains, which may help prevent cancer and other degenerative diseases. They are also packed with folate, fiber, and vitamins galore, making them one of the best health bargains around. Chop em, roast em, or add to a berry smoothie!
39. Spinach, $0.50 per cup (raw), about $2 per bunch
These unassuming greens are unbeleafable. They’re nutrient dense with vitamin A, K, and calcium. Try sautéing them with mushrooms or subbing for iceberg in the next lunchtime salad.
40. Carrots, $0.50 each, about $2 per pound
Those rabbits are on to something. Carrots provide a nutritious crunch with their fill of vitamin A. They’re perfect for dipping into hummus, or taste great roasted with other root veggies and a drizzle of olive oil.
41. Edamame, $0.50 per ½ cup serving, $3 per 10oz package (frozen)
This star legume is filled with fiber and protein and makes a great afternoon snack. Skip the chips and enjoy with a touch of salt for a quick, nutritious treat.
Drinks
42. Coffee, $0.40 per 16 oz cup (brewed), about $10 per pound
Not only is it amazing for you, but brewing coffee at home can save some real dolla dolla bills. This morning pick-me-up also contains antioxidants to help protect the heart, and is a great pre-workout fuel to help increase endurance. Not thirsty? This kitchen staple doubles as the key ingredient forvariety of other household chores, too!
43. Tea, $0.10 per tea bag, about $5 a box (varies based on type)
The varying health benefits of tea are a-plenty, ranging from their antioxidant powers to helping maintain a healthy weight [25]. Skip the sugary stuff and try brewing iced-tea at home, and opt for green if looking to maximize antioxidant intake.
44. Water, free. (Well, kind of.)
Head to the nearest faucet — our bodies depend on it. Water keeps us hydrated (shocking), flushes out toxins in the body, and helps when trying to lose a few pesky pounds.

SunnyAndrsn

Frozen veggies.
Canned fruit in Splenda or light syrup
Chicken breasts in bulk
Buy meats on sale and freeze

Fresh stuff on sale--really watch those in-store sales flyers.

I bought a weeks + worth of groceries for two, before coupons and in store sales total was $76, after coupons and sales it was $60. They had lots of buy one get one free sales at our local store.

Check out the internet for coupons--oatmeal, breads, some meats (Target had a coupon for chicken breasts), healthy snacks, Crystal light, cereals, household items, nuts. Target also had a coupon for 50 cent off eggs this week, so a dozen eggs was 99 cents. This will last us two weeks, since I only eat 2-3 a week, and so does my husband. You can often find Jenni-O turkey coupons on-line too.

We have also been looking at joining a CSA. For 300, you get a delivery every other week from June-October, with enough seasonal veggies to last a family of 4 a week. I figure that's more than we need, but a lot of stuff can be frozen too.

Good luck! It gets easier as the weeks go by.

elishabeish

I struggle with this at times too, also I'm the only one in the house on this journey so I try to balance what I need versus what they want, not that they like bad things, just not so good for me. Do you have an Aldis or Save a Lot Type store near you? Between those and Giant Eagle's BOGO sales I find a way. I also take advantage of my freezer as someone else mentioned.

Good Luck and Keep At It!!

Gigilly

Here is a good article:
http://stronglifts.com/20-simple-ways-to-eat-healthy-on-a-budget/

doubglass

dry beans, lentils and brown rice. Can't get cheaper than that.

Meg_78

I totally agree, cooking your own food, and buying as much raw produce as you can is the cheapest way to go. I cook my meals 7 nights a week for a family of 4, I use mostly fresh ingredients, some frozen (chicken breasts, frozen beans and corn), I bulk buy meat when I can and split and freeze it. And the only packet things I buy are things like tin beans, tin tuna, stock cubes and condiments and sauces. Then of course I buy my dairy, breads and cereals (though my hbby usualy makes a loaf of his own bread on the weekends I eat the bought stuff), We only eat oat meal, muesli, and basic cereals, special K & cornflakes are about the sugariest I'll go. I use olive oil for almost everything, which is expensive cause I buy it in 5L bottles, but I also have an oil spray bottle so it makes it go far. I never buy pre finished anything. I also buy whats in season and whats on sale fresh produce wise, and make it work for my meals. Oh and I'd never buy pre cut up/peeled veg, except for mixed salad bags (salmonella salad I call it ) .I can cut up my own veg just fine.

I plan me weekly meals and I really only buy for them, I also shop online and get my food delivered once a week) so I'm not buying crap in the store when I'm hungry. Yeah its more time, and yes I work full time and have two kids and still do it so there are no excuses really. In the summer we grow yellow beans and tomatoes in pots.

For a family of 4:
Breakfast 7 days a week = 28 serves
Dinner 7 days a week = 28 serves
Lunch for 2, 5 days a week = 10
Lunch for 4, 2 days a week = 8
Plus snacks and extras
Plus all other household goods like T paper, bathroom and kitchen stuff, nappies, baby wipes etc and my shop here in Sweden (not the cheapest country) = on average $250 per week, And I think that's pretty cheap, considering its 74 meals per week, plus some

The best thing to do is to learn cooking skills. Knowing how to make your own food will dramatically lower your food costs. Bulk buying is great if you have the storage space. Having a freezer is a cornerstone to saving lots of money on food if you are making your own. I do the following.

Bulk buy Turkey at Christmas, Thanksgiving when Its on sale for 99 cents a pound. I buy 5 or 6 and freeze them.

Make your own stocks from beef bones, turkey, chicken and freeze them. That way you will have a healthy base for the soups that you prepare. Canned or package stocks are high in sodium, starch, MSG, and a vast array of other fillers. Greatly overpriced as well.

Buy a food dehydrator, and learn to use it. I buy seedless grapes when they are on sale or 1/2 price due to almost expiring. Wash them well, remove them from the stem and put them in the dehydrator until they are the same moisture content as raisins. Saves you lots over the cost of store bought.

Know what the costs of food are, write down what items you currently buy and know when an item is a great buy.

Learn how to make your own fresh pasta, and breads. It's not hard to do. With you tube as your teacher you can pretty much learn anything.

Invest your savings into buying good quality food production equipment. I use Kitchen Aid mixers, and food processors because they are reliable. These gadgets will cut your prep time down.

Buy reusable storage containers that go from freezer to microwave. If you use a microwave. ( I don't)

A roll of good quality butchers wrap is a good investment. When I find bulk fresh chicken breasts on sale I take them home and portion them out for myself and my wife. 2 breasts per package. Butchers paper works great, I'm not a fan of plastic bags. I don't buy cases of frozen chicken breasts because the sodium levels are throught the roof.

Eggs are cheap protein, steel cut oats are cheap protein, just picked up a couple of quaker brand cans steel cut oats for 2.49 at Walmart. One can will last me a month.

Fresh fruit and veggies are hard to save on based on location. I live in the north so everything has to be trucked in. Costs are high. If you can grow in the summer, learn how to garden. It's a lost art that is coming back.

Not sure if this will help, but it's how I save lots of money each year on food.

KristaTellier

enewsome2: Great resource, thanks!

enewsome2

enewsome2: Great resource, thanks!

Happy to help out fellow mfp's!

RosieWest8

Stores like Aldi and Trader Joes are good ways to spend less on groceries. The only thing about them is there's less of a variety of brands for the things you want to buy. For example, Aldi may not have 10 different brands of peanut butter, they might just have one b/c that's the one they got the best deal on ..... savings they pass on to you. It's the same way with Trader Joes, 'Trader Joe' brand stuff everywhere, but it saves you money. So look for a store in your area like those (or go to those if you have them).

When I was in college, I have an $80/wk budget and commonly didn't spend it all (on groceries at least.........but it got spent --- on beer!) I didn't eat a huge variety of stuff but I always had food in the apartment and I only went grocery shopping every 2 1/2 - 3 weeks.

I'd buy chicken on sale and portion it out when I got home and freeze it and took it out to thaw as I needed: same with ground turkey or pork.
Whole wheat bread/spaghetti --- I'd buy the store brand spaghetti/pasta...but I never really gave up on my Brownberry Healthnut bread -- I just love it too much! Plus the bread is so hearty that I usually only eat one slice (I rarely make a whole sandwich with it).
Frozen edemame --- I'd eat it as a snack or throw it in with pasta and sauce. Quick healthy way to add protein to your spaghetti and sauce. Or other frozen veggies are always a good deal and on sale often.
Canned tuna/salmon also was a quick/cheap thing to grab and keep in the pantry. Get those while they are on sale too, they keep for a long time.
Brown rice -- the long cooking kind, isn't expensive and you can cook a bunch up and keep it in the fridge and portion it out as your need it.
Eggs

And go shopping when your tummy is full! =D I think it helps me from grabbing stuff I wouldn't normally grab.


Really anything you buy, you want the least processed version of it...it's always cheaper. So if you buy and whole chicken, it's cheaper than buying packaged chicken breast...and if you know how to cut/bone a chicken you might as well do it that way.
Same with fresh veggies in the produce section --- instead of buying that plastic tub of spinach......they usually have 'loose' spinach on the wall that you can throw into a bag ---- it's usually cheaper. Already cut up fruit is more expensive, same with onions that already have their 'paper' removed. LOL, the more prep work you do yourself the better off your wallet (and waistline, I guess) will be!