Eating Healthy...on a VERY limited budget
mommaPeach72
Posts: 30
Just wanted to see if anyone had any ideas on how to eat healthy on around $70 a week. Feeding 3 or more people....
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Replies
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I want to hear this also, thanks for posting it!!! :flowerforyou:0
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Beans are your friend. Meat on sale. If you're going to use it immediately or freeze it, look for the manager's specials. Bananas. Seasonal fruit. Vegetables in their natural state (not prepackaged or precut). Some people say the farmer's markets are cheaper.
Whole chicken. Rice. Oats in bulk (not the little instant packages).
If you have an Aldi, there's where I buy my staples. Much cheaper than most grocery stores and walmart.0 -
okay...so you'll want to buy in bulk when you can and buy frozen fruits/veggies or only things in season...so for some staples...
1. 2 dozen eggs ($3)
2. pound of beans (1)
3. pound of brown rice (1)
4. 10 bags of frozen veggies- on sale ($13--usually 1.25 is a good sale per pound)
5. 5 pounds bananas (5)
6. 5 pounds apples/oranges (7)
7. 1 whole chicken or 4 pounds of chicken--in bone, 1/4s are cheaper (6)
8. 2 pounds ww pasta (2)
9. cheese-1 pounds (3)
10. HUGE container oatmeal --will last more than a week (4)
11. jar of peanut butter (4)
12. 2 loaves bread (4)
13. 2 jars pasta sauce (3)
14. huge container yogurt (3)
15. 2 pounds other meat on sale (6)
So you'd have 10 pounds meat...that's $65... you could make with that...you can buy other stuff like baby carrots, make your own hummus or dip, etc.
1. eggs and oatmeal for breakfast...with a banana
2. banana/pb sandwiches with yogurt for lunch
3. chicken and rice casserole
4. baked chicken and other varieties of chicken---(bbq'd, herb crusted, panko crusted, soup, etc)
5. spaghetti if you buy ground turkey or beef
6. beans and rice topped with a bit of shredded cheese with homemade tortillas
7. grilled cheese sandwiches with homemade soup
8. meatloaf and mashed potatoes
9. slow cooker pulled chicken or pulled pork
10. fettuccine alfredo with chicken/broccoli
11. chili--huge pot
all make great leftovers for lunch0 -
also some things you might keep on hand/keep in mind:
freeze large portions of cooked beans for later use.
lasagnas freeze well and it's a pretty affordable meal
casseroles freeze well--usually rice/pasta based ones are best
you can "Stretch" your dollars by buying bulk
shop at ethnic food markets--usually great deals
always compare the price of the generic version of your staples
bulk bins are your friend for grains
steer clear of pre-prepared foods
make whole grains pancakes or waffles in ziploc bags and freeze them for later/quick breakfasts
hard boiled eggs are a great snack/breakfast staple and are a cheap source of protein
omelets for dinner--utilize that cheap protein source!
canned tuna/chicken is affordable and versatile in casseroles0 -
Buy meat when it's on sale, and pick up on the manager special or discounted meats. Be sure to use it same day or freeze it. I find it best to invest in foil and freezer bags and repackage all fresh meat to curve freezer burn as long as possible. When buying produce, I find it cheaper to get a mix of fresh and frozen vegetables and fresh seasonal fruit. Frozen fruit is expensive, and canned fruit is often packed in syrup. Rice and beans are great meal fillers, and can be used to stretch out ground meat dishes. Follow the sales ads carefully and try to only purchase foods on sale. Use dry milk for cooking and baking purposes. Oats and eggs are inexpensive breakfast foods.0
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Yes, I have a feeling that Aldi is going to be a great place for me to shop. I can't eat any of their processed foods, which is a good thing. The last few years their meat has been excellent, also. Thank you for your input
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okay...so you'll want to buy in bulk when you can and buy frozen fruits/veggies or only things in season...so for some staples...
1. 2 dozen eggs ($3)
2. pound of beans (1)
3. pound of brown rice (1)
4. 10 bags of frozen veggies- on sale ($13--usually 1.25 is a good sale per pound)
5. 5 pounds bananas (5)
6. 5 pounds apples/oranges (7)
7. 1 whole chicken or 4 pounds of chicken--in bone, 1/4s are cheaper (6)
8. 2 pounds ww pasta (2)
9. cheese-1 pounds (3)
10. HUGE container oatmeal --will last more than a week (4)
11. jar of peanut butter (4)
12. 2 loaves bread (4)
13. 2 jars pasta sauce (3)
14. huge container yogurt (3)
15. 2 pounds other meat on sale (6)
So you'd have 10 pounds meat...that's $65... you could make with that...you can buy other stuff like baby carrots, make your own hummus or dip, etc.
1. eggs and oatmeal for breakfast...with a banana
2. banana/pb sandwiches with yogurt for lunch
3. chicken and rice casserole
4. baked chicken and other varieties of chicken---(bbq'd, herb crusted, panko crusted, soup, etc)
5. spaghetti if you buy ground turkey or beef
6. beans and rice topped with a bit of shredded cheese with homemade tortillas
7. grilled cheese sandwiches with homemade soup
8. meatloaf and mashed potatoes
9. slow cooker pulled chicken or pulled pork
10. fettuccine alfredo with chicken/broccoli
11. chili--huge pot
all make great leftovers for lunch
Awesome list!0 -
this was great!! Also lentils are cheap and good for you0
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Some nice responses with good ideas:) Thanks everyone:) Our prices are quit a bit higher than some of the prices listed above, but some of the foods are a great idea like beans, rice, whole chickens, etc:) Thanks!!:)0
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Bump always can use ideas myself.
Also if Milk is on sale it freezes well for those of you who didn't know. Just let it set out and dethaw in the fridge. Then give it a good shake and you are good to go.0 -
okay...so you'll want to buy in bulk when you can and buy frozen fruits/veggies or only things in season...so for some staples...
1. 2 dozen eggs ($3)
2. pound of beans (1)
3. pound of brown rice (1)
4. 10 bags of frozen veggies- on sale ($13--usually 1.25 is a good sale per pound)
5. 5 pounds bananas (5)
6. 5 pounds apples/oranges (7)
7. 1 whole chicken or 4 pounds of chicken--in bone, 1/4s are cheaper (6)
8. 2 pounds ww pasta (2)
9. cheese-1 pounds (3)
10. HUGE container oatmeal --will last more than a week (4)
11. jar of peanut butter (4)
12. 2 loaves bread (4)
13. 2 jars pasta sauce (3)
14. huge container yogurt (3)
15. 2 pounds other meat on sale (6)
So you'd have 10 pounds meat...that's $65... you could make with that...you can buy other stuff like baby carrots, make your own hummus or dip, etc.
1. eggs and oatmeal for breakfast...with a banana
2. banana/pb sandwiches with yogurt for lunch
3. chicken and rice casserole
4. baked chicken and other varieties of chicken---(bbq'd, herb crusted, panko crusted, soup, etc)
5. spaghetti if you buy ground turkey or beef
6. beans and rice topped with a bit of shredded cheese with homemade tortillas
7. grilled cheese sandwiches with homemade soup
8. meatloaf and mashed potatoes
9. slow cooker pulled chicken or pulled pork
10. fettuccine alfredo with chicken/broccoli
11. chili--huge pot
all make great leftovers for lunch
Awesome list!
glad i could be of assistance 0 -
Bump always can use ideas myself.
Also if Milk is on sale it freezes well for those of you who didn't know. Just let it set out and dethaw in the fridge. Then give it a good shake and you are good to go.
Ooo I didnt know that!! lol Thanks!:)0 -
This is actually very easy to do once you have some experience with cooking healthy and re-purposing your food. Notice I don't say "eat leftovers" because that just doesn't sound very appealing or exciting. Create new recipes with food that you have leftover. For instance, tonight I grilled a Jenny-O Turkey tenderloin and made a huge dish of roasted vegetables (broccoli, asparagus, onion, garlic, fresh herbs, lemon and a little paresan cheese and olive oil). I had a whole tenderloin left over as well as plenty of veggies. Tomorrow for breakfast, I will make a frittata (open faced omelet) with eggs, my veggies, some goat cheese and fresh basil. For dinner, I might have a cup of soup and a salad topped with the sliced turkey. Very different meals...but repurposing the food.
I'd also recommend getting your pantry stocked with healthy basics that you will use over and over again; like olive oil, balsamic vinegar, dijon mustard, garlic, chicken broth, fresh herbs, greek yogurt, almonds, eggs, and always have fresh veggies and fruit on hand. You should be fine with buying just a few lean proteins a week (chicken breasts, fish, and maybe a lean meat should get you through a week.) There are tons of websites out there with great healthy recipes on them. Once you start experimenting, the options are limitless. Good luck!0 -
That's a great list - my first thoughts were eggs, pasta, bananas, rice, and oats.
You can make easy tortillas with just flour and baking powder for pennies.
Try building your meals around the grocery store's sales for that week. Look on coupons.com.0 -
I always have a hard time keeping my food cost down too, bump :-)0
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Is there an Aldi food store near you? This is a super cheap grocery chain that is world wide. They now have a special brand in store called Fit & Active. All those items are healthier than the regular alternative. Also, the entire store doesn't carry regular name brands and therefore are super cheap all the time. No sales, no gimmicks and no coupons. Just a good bargain every day.0
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Bonk0
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reduced meats and produce. they usually put them out around 8-9 o clock am. also, store brands seem to be branching out with "healthier" options.0
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Eggs have tons of protein and are relatively inexpensive. Chicken is usually pretty reasonable. Canned beans, frozen veggies. Fresh produce that is in season and on sale.0
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Bump to refer back to that list!0
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Bump always can use ideas myself.
Also if Milk is on sale it freezes well for those of you who didn't know. Just let it set out and dethaw in the fridge. Then give it a good shake and you are good to go.
brilliant! i had no idea!0 -
1. Canned Tuna. 40g protein/can. Buy tuna in spring water or brine. Don't worry about the mercury: 1 can chunk light tuna per day is safe, read this.
2. Whole Eggs. 7g protein/egg. Lower your body fat rather than throwing the yolk away if you have bad cholesterol. Dietary cholesterol isn't bound to blood cholesterol, and the yolk contains half the protein and vitamins A/D/E.
3. Whey. 1 scoop ON whey is 24g protein/30g serving. At 2 scoops/day, a 10lbs bag will last 10 weeks for 84,99$. You don't get cheaper than this. But don't rely on whey only because it's cheaper. Vary your protein intake.
4. Ground Beef. 25g protein/100g. Buy 80% ground beef and rinse the fat if lean beef is too expensive. You can reduce the fat content by as much as 50%. Read this free pdf on how to rinse ground beef.
5. Milk. 30g protein/liter milk. If you're a skinny guy, want to gain weight fast and don't bother gaining some fat, drink 1 gallon raw milk per day. Don't worry about the saturated fat. Stay away from milk if you want to lose fat.
6. Frozen Chicken Breast. 25g protein/100g. Cook the frozen chicken breast using a George Foreman Grill. Consume the chicken breast within 2 months of freezing for optimal tenderness & taste.
7. Cottage Cheese. 12g protein/100g. Cottage cheese is more expensive in Europe than in the US. We buy Quark cheese: 10g protein per 100g, cheaper than cottage cheese and a better taste.
8. Ground Turkey. 25g protein/100g. Expensive cuts are made from turkey breast. Cheaper cuts can contain skin, which increases the fat content. Rinse the fat like for ground beef using this method.
9. Canned Mackerel. 23g protein/100g. Canned mackerel is high in omega-3, contains less mercury than canned tuna, and tastes a lot better too.
10. Calves Liver. 20g protein/100g. Low fat and nutrient dense. Contrary to what you might believe, liver is safe. Try one of these recipes.
Buy generic food. Buy in bulk to get discounts. Freeze everything.
S – Seasonal Fruits, Veggies and Fish
Eating what is in season, whether it is fruits and vegetables or fish is a good way to cut down on food costs. Produce, in particular, is fresher, has more nutrients, tastes better (so it may be more appealing) and costs less when it is in season.
M – Meatless Meals
Making at least one day a week a meatless day is a good way to cut costs. Making more than one day a week a meatless day and eating healthy protein sources like beans, eggs, milk and alternative proteins (soy, tofu, whole grains) can significantly reduce food costs.
A – Ads and Coupons
Keeping an eye out for the weekly store ads, shopping the sales, stocking up when possible and using coupons for foods that you would normally buy are all ways to reduce food costs.
R – Reuse and Recycle
Buying small plastic containers to use for partitioning food and making your own healthy snacks helps reduce food costs. Making individual sizes of applesauce or other fruits for the kids to take to school cuts costs. One big way of reducing beverage costs is to purchase an aluminum water bottle and BYOB (Bring Your Own Bottled Water) instead of buying expensive bottled water.
Many stores and recycling centers give money back for recycling bottles and containers, a way of getting some money back for the containers in which the food comes packaged.
T – Trim the Take Out Meals
One big cost of meals is eating out. Decreasing the number of take outs and increasing the number of meals eaten at home, can reduce food bills and if you are fixing the right types of foods at home. Cooking foods like chili, soup, tacos and stir-fry are ways of being more economical eating in rather than eating out.
B – Beans and Legumes
Beans and legumes are economical sources of non-meat protein. They are also good sources of fiber. Mixing beans with rice makes for an inexpensive, complete protein. There are many different ethnic dishes that combine beans and rice.
U – Underscore Calcium and Milk Foods
Milk and milk products, like yogurt are good sources of calcium and protein. One way of extending a milk budget is to buy non-fat dry milk and substitute it in recipes for milk sources. Milk can be extended by mixing regular milk with equal amounts of dry milk, helping to stretch a food budget.
D – Divide Your Own Snacks
Buying foods in bulk or at least larger amounts and then measuring and dividing them into smaller packages (snack sized bags) is a more economical way of creating the 100 calorie packaging, popcorn bags or veggie snack packs for the kids. Add a plastic container with salad dressing and you have a veggie dip pack.
G – Grains and Breads
Whole grains, like brown rice, oatmeal and barley, are good sources of fiber, which are more filling than high fat foods. Eating more filling foods can result in eating less food, so eating whole grain, high-fiber foods is a healthy way to manage weight.
E – Eat Fruits and Veggies
Focusing on eating more fruits and vegetables is not only healthier for you, but eating more fruits and vegetables (fresh, frozen or canned) can be good sources of vitamins and minerals as well as being much more economical than other food options.
T – Try Something New
Make it a point to look around the produce section and watch the sales to discover a new food that your family has not tried. A different type of vegetable, fruit, beans or fish that is in season could be a fun, healthy option. Check around the grocery store for recipes.0 -
Great topic. I've been mixing frozen veggies in with everything lately. Some frozen veggies, onions, and pork ramen noodles is really inexpensive. I occasionally only use half the seasoning pack to cut down on the fat and sodium.0
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I also wanted to echo Aldi. Produce is so much cheaper there than anywhere else.0
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Bump! These suggestions are going to make our bank account VERY happy 0
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I have 5 to feed and am also on a tight budget. I've found that growing my own veggies helps immensely. Zucchini yields have been terrific this year! I also planted green beans, cucumbers, baby carrots, yellow peppers (small yield though next year I will put them into individual pots), jalapeno peppers, and tomatoes. (I will do mixed greens next year too!) I have a very small garden (because its experimental) only about 6ft by 3 ft, but I grow everything vertically. I assume that everything could be grown in pots or planters of some kind. I've hardly purchased any veggies this year, its been great!0
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Bulk bags of frozen veggies..
Buy the meats that are on sale cuz the sale by date is tomorrow and freeze them
Bananas are usually cheap
There are always coupons for yogurt
Chop your own lettuce0 -
Some really thoughtful ideas.0
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Is there an Aldi food store near you? This is a super cheap grocery chain that is world wide. They now have a special brand in store called Fit & Active. All those items are healthier than the regular alternative. Also, the entire store doesn't carry regular name brands and therefore are super cheap all the time. No sales, no gimmicks and no coupons. Just a good bargain every day.
We do have Aldi, and I love their stuff. You can get more for your buck if you are careful. It's getting harder to do anymore, though. I should have mentioned that I'm diabetic, so low carb is what I aim for. The usual fillers like pasta and potatoes just won't work. Thanks for the reply!!0 -
These are all fantastic hints and ideas for the OP. I would like to add one thing that is great for meals on a budget, and that would be that if you don't already do it, try to have a minimum of 1 meatless evening meal a day. Beans and lentils are great sources of protein and fiber and are so versatile when combined with rice.
Examples:
bean and rice burritos
lentil and rice burritos
bean soups (the varieties are endless)
lentil soups (same as above)
stews
casseroles
mash the beans to make your own bean dip0
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