Healthy Eating on a Budget

TaraTall · January 2016

So, people say that fast food is cheaper than eating healthy. I disagree (in the big picture) but also find that a lot of the meals call for food that can quickly add up at the grocery store. Beef and veggies/fruit skyrocketing right now.
What sort of things do you do to keep your budget in check when you grocery shop?
Sister recommended tofu, has any meat-eater opted that route?

radmork · January 2016

I eat quorn mince on occasion. Which is still quite nice. Lean turkey mince in my local supermarket is usually one of the cheapest lean meat options. I found smoked salmon half price which was going out of date, you can freeze it so was a bargain! And very high protein. Best to go supermarkets late at night

cross2bear · January 2016

I go to the market and see whats on sale and then build the meals around that, not the other way around. Cauliflower is $7 CDN in my city right now - but broccoli is cheaper, and sweet potatoes. Couldnt even find zucchini last time I was there. Also, frozen fruit and veg can be a little cheaper, and it is often better than the fresh, as it was flash frozen closer to the source. We eat vegetarian once or twice a week now to cut meat costs. Cant do the tofu stuff - for some women, its not a good option as it can negatively affect hormonal function as do other soy based products.

MelaniaTrump · January 2016

Could you eat beans? For veggies I buy frozen.

debrakgoogins · January 2016

Tofu is never my choice although I do like it in miso soup. Tuna is my inexpensive go-to. I buy the pouches which last for a long time so I am not losing money to spoilage. I also buy meat in bulk when it goes on sale then precook it and portion out for freezing. I have a deep freeze so I have the room. For instance, I got 90% hamburger for $1.99 a pound. I bought 15 pounds. I cooked 5 pounds with mexican seasoning and divided that up for tacos (loaded with veggies), soups and salads later. I cooked another 5 pounds with italian seasoning for pasta (and spaghetti squash - yum!) sauces. The last 5 pounds I made into burger patties. I make all my own seasoning blends so they are lower sodium and I can make it as spicy as I like. Since the hamburger is already cooked, it's quick to microwave or heat up on the stove to add to any dish I need some extra protein. I do the same with chicken and pork. Pork especially can be great sales. I sometimes get pork loin as low as $1.69 pound. I use a good knife and make boneless chops, stir-fry strips and keep some in roast size chunks for set it and forget it night. Again, freeze it and use it when I need it.

RodaRose · January 2016

Beans, lentils, peanut butter, cabbage, potatoes, eggs, frozen and canned fruits and veggies.

TaraTall · January 2016

Awesome pro tips here. We tend to do the bulk costco purchases and then portion it out which really helps. Maybe, we will gear a little more to the frozen fruit/veggies. I use the fruit in my smoothies but don't often buy the veggies.

Odilerubia · January 2016

Hi Tara, interesting question. Im thinking of starting a blog on this subject.
I live in the Netherlands and my cateringcompany went bankrupt, so I do actually go to get food from a special government place (aka foodstamps). I am very grateful for this food, since it saves me loads of money and Im even more grateful to be able to be extremely creative in the kitchen.
I find the more you make from scratch, the cheaper your meals!

To start of, a no coster which is also perfect for all the leftover as toppings.

!! Pizza!! home made of course.
If you re single, working, have kids, this is for sure my best diet keep on going strong!! The secret: home made

Dough: make a huge batch and stick a part for next meal in the freezer!!
ingredients: 1 bag of flour, little bit of oil, oregano, pinch of salt, some milk (I use powder, 1tbspoon), little sugar (1tsp) 1 little envelope of yeast
Start adding lukewarm water, preferably on top of yeast and start moving your hands and arms. GREAT WORKOUT
The tric: add water if dry or more flour if too moist.
Dough is ready when it doesnt stick to your hands no more.
Put a towel over your dough and leave it alone.

Sauce, of course also homemade!! Make in big quantities and store in fritz and freezer
Fry in little oil a bit of fresh garlic
Add 1 can of chopped tomatoes, tomatoepaste and hot water, stir.
Add salt&pepper
If you have children that dont like fresh food:
this is the moment to add diced onions and bellpeppers
It s also a great way of giving your sauce more volume with vitamines

Toppings:
Anything you like, but be aware:
use as many fresh vegetables as you can and not too many canned stuff
be careful with ham, we like smoked ham, its not as fat
also use fresh pine apple
be careful with too much greasy cheese, that counts for calories.

For one pizza, put some flour on kitchentop and make a small ball from a piece of dough.
You can use an empty wine bottle -DONT YOU DARE TO EMPTY IT YOURSELF!
to roll the dough.
Place on a stoverack with a piece of baking paper (the brown stuff, no foil!!)
Put a big spoonful of sauce, not too thick, cause your dough will stay wet.
Toppings and in your oven.
I preheat on 240C and it needs only 10 minutes!!

Also stick a pizza with just sauce in the oven and put out of the oven fresh salmon, ruccola and
capers on top.

Yammie, enjoy!!

spiralated · January 2016

I usually go into shopping with an idea of what I have, what I need and see whats on sale to determine which direction we go in. Sometimes we have lots of meat (there was a sale this week) sometimes not so much.. I tend to get frozen veggies on sale, especially the mixes and green beans. We buy meat on sale and portion. Also, I mix in a lot of beans to "beef" up the meat portions when I make things like pulled pork, tacos, quesadillas, etc. For chicken, I usually roast a whole chicken, then we eat it once, divide leftovers for other meals, boil the bones for soup. I can usually get four meals out of a whole chicken (For two people).

ASKyle · January 2016

I go grocery shopping once per week. I would always buy 4-5 different veggies for sides. I never ended up using all of them and they went in the trash. Budget wise, you can save money by only purchasing fresh foods you're POSITIVE you'll consume before they go bad, or go shopping multiple times a week. Also, buying frozen or canned (I know some of you won't like the canned suggestion) is a great alternative.

Warchortle · January 2016

It really depends. If you want pre-packaged low calorie meals usually they are more expensive, but just straight up regular fruits / veggies / meats come out to less than a fast food value meal.

eliza8897 · January 2016

I buy a lot on sale and with a price point in mind when I shop which is generally 1x a week. I buy frozen Birdseye steamers, eggs, low fat Greek yogurt-only ones with no artificial sweeteners, chickenpb, and canned boneless salmon. I eat popcorn as a snack and almonds. I'd have to say I spend 35 a week on myself and I drink only water from my Brita. I'm very frugal. Also, I eat before work. I don't eat out much unless it's a takeout salad from Wendy's or Chik-fil-a because of cost and poor food choices in restaurants. Good luck!

kes840 · January 2016

"Good and Cheap," by Leann Brown...great cookbook, downloadable as a PDF. Not specifically low calorie, but the whole concept is brilliant, and you could do substitutions as necessary. Use the google...sorry don't know how to hyperlink here.

vivmom2014 · January 2016

I didn't change what I eat, I changed where I shop.

Aldi is king. Seriously has cut my grocery bill in half (just like they advertise!)

NJGamerChick · January 2016

I do it weekly. I shop sales and different stores. I eat a lot of chicken, mostly because I can poach a tray and then quickly prepare it in different ways. It's my quick fix food item and for $7 a week I get a lot of protein. Too busy to get creative more than a couple of times a week.

I also cook sometimes for my husband who has a different diet than I do, as I eat gluten free and he refuses most times. That and gluten free food is what inflates my grocery bills the most.

kshama2001 · January 2016

I spend a little time looking at what's on sale in the various supermarket flyers and plan accordingly. I buy extra meat when it's on sale and freeze it. I buy fruits and veggies at a farmer's market in-season and a farmer's outlet off-season.

I know that Asian staples are way cheaper at Asian stores, and stock up at the big one when I'm up that way.

I don't drive all over the county to save 25 cents here and there, but plan ahead and do this logically.

itsmemaringle · January 2016

Check out Jack Monroe - a writer who cooks wholesome food on a budget
I think the website is now cooking on a bootstrap but well worth a Google.

jgnatca · January 2016

http://www.budgetbytes.com

I learned about this site from MFP. Buy in bulk, buy on sale, and find the recipes afterwards. Beans and lentils, especially from dry, are inexpensive. Learn to make a few basic sauces like spaghetti sauce, salad dressings, and a white sauce. Have fun!

Chaagy · January 2016

Look up on YouTube - Brothers Green Eats - and find his series on eating for $3 a day. He bought $21 of groceries for the week, not only to eat, but to eat well and fun. Very cool ideas as inspiration... But also just some fun cooking vids from these guys. Caution though, it could make you hungry

lulalacroix · January 2016

It's also good to check the butcher block for fresh meat prices. For example, the prepackaged chicken breast in my area costs $3-$6 or more per pound. At the butcher block, I get boneless, skinless, chicken breast for $1.69 per pound. They don't even advertise this special.

I also shop the seasonal fruit and veggies, weekly sales, and buy bulk beans, nuts, etc.

workout_ninja · January 2016

I buy a whole chicken, and soup packs. Normally all costing under £5. And with that I will make a lot of lentil soup and chicken and rice soup. Then with the meat from the chicken, i can normally make 3 meals combined with beans and vegetables I already have in my pantry or freezer. Last night I had the best chicken casserole EVER and I had it with mashed sweet potatoes. It was so delishous i cant wait to make it again!

Healthy Eating on a Budget

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