Healthy on a budget

One thing I do is buy bulk meat on sale. I have a food saver so I don't have to worry about freezer burn or a bloody mess in the fridge when I thaw it out. I bought chicken breasts the other day for 99 cents a pound. Check out farmers markets for fruit and vegetables.

I really like recipes on skinnytaste blog. We've been loving Korean beef bowls from it recently - it's so cheap to make and around 400-500 calories per serving. Her recipes are pretty easy to tweak so when I don't have fancy ingredients, I can usually skip/substitute without an issue. Another hit is salsa chicken in a crock pot. Dump chicken in the crock pot covered in salsa, let it cook for 8 hours on low or 4 hours high. Shred the chicken with forks and serve over rice or salad. Or as tacos. We also buy a lot of frozen vegetables from Costco and that helps reduce waste.

I also second Budget Bytes! She's been posting meal prep recipes recently as well.

Otherwise, I do a lot of bean-based dishes. Both dry and canned are economical, and can be used in so many ways. In salads, pasta, rice, chilis - they help bulk up other ingredients too, like subbing half of the ground beef for tacos with black beans.

Huevos rancheros (or shakshuka, which is similar) are good. Essentially salsa and beans topped with eggs, but I add veggies (zucchini, onions, peppers) to bulk it up and add nutrition.

Quesadillas, if wraps aren't too expensive. I like to make black bean ones, just mash up the beans and add some salsa, I'll sprinkle a bit of grated cheese on it too.

Stews are pretty economical and can be healthy if you use lots of veggies and not a ton of meat. And very flavorful.

Soups can also be both healthy and economical. We make one out of zucchini, a potato or two, onions, carrots, and add a few basic spices (garlic powder, salt, pepper) then blend. It's delicious but so simple to make. I've also made an absolutely delicious roasted vegetable soup, but it takes much longer to make because you have to chop and roast the veggies first, so I don't often have the patience for it Chicken soup too, yum, let the bones of the chicken simmer all day long (keep them in a bag so you don't have to fish them out of your soup). Then add carrots and onions and celery for the last half hour or so and eat. Comfort food, and as cheap as you can get.

Stir fries are good. Even if you buy the ready made frozen stir fry veggies, I can easily get a bag here for a dollar and a half. Just needs a bit of soy sauce, or you can make a light garlic sauce for a few more calories. And you can throw in a chicken breast cut into pieces without it feeling like you're skimping.

I'll also bake sweet potatoes and top with corn, beans, some sauteed veggies, and a bit of cheese. And lots of spices - chili powder, garlic and onion powders, paprika, salt, cumin...

Cabbage is cheap, but cabbage salad has a tough texture, so I like to saute it and put stuff on top of it. Or you can roast it in slices in the oven.

Spaghetti squash usually isn't horribly expensive, and I'll just mix it with some sauce and cheese for an easy dinner (if you've baked the squash beforehand). Or zucchini slices, baked in the oven for 20 minutes or so on 450, then top with sauce and cheese.

Hope that helps!

Keep it simple. I buy 3 lb of chicken breast, some canned tuna in water and a frozen wild-caught salmon filet, some sweet potatoes, spaghetti squash, baby carrots, a couple of salad mixes, some apples and bananas, a loaf of high fiber, whole grain bread, frozen broccoli, eggs, cheese and milk. I keep my pantry stocked with good quality oils, vinegars, canned beans and tomatoes, onions, garlic, nuts and grains. If I stick to that, I'm under $100 a week for groceries most of the time and I can put things together for good, healthy meals.

Pastaprincess1978 wrote: »

I just posted a recipe for bolognaise sauce that is dirt cheap to make Also get rolled oats for breakfast and eat with whatever fruit is in season (I like strawberries or bananas). Good luck!

I love the texture of steel cut oats.....buy in bulk if you can.

I make a big batch in the crockpot with milk+water. This gives the oatmeal a protein kick. So many add-ins; pumpkin puree with cinnamon, peanut butter, or craisins. If you're not keen on sweet oats check out savory options: https://www.shape.com/healthy-eating/meal-ideas/16-savory-oatmeal-recipes

iowalinda wrote: »

forumromanus77 wrote: »

A great thing to do for breakfast on a budget is homemade oat muffins. One batch will last the week, it's super convenient, and it's a kick of protein in the morning.

2 1/2 cups of oats (blitz in a food processor or blender to make it more flour-y)
2 eggs
3 ripe bananas, mashed
1-2 tbsp. of honey
1/2 tsp cinnamon
1/2 cup of walnuts (optional)

Mix all that stuff up, pour into a greased (or lined) muffin pan, bake at 350 for about 12-16 minutes. It varies depending on how much batter you put in each tin. Store in a ziplock bag or tupperware, lasts slightly longer in the fridge but can be left on the counter as well.

How many muffins does this make? How many calories per muffin?

I do something similar, but with a combination of whole wheat and oat flour, and no nuts; hefty pinches of cinnamon, ginger, and a bit of pepper to liven things up. Banana I eat whole along with the muffin. My batch usually works out to about a dozen, 1/4 cup per muffin container; anywhere between 130 and 170 calories, depending on my variations (water or milk or yogurt or kefir; that sort of thing). 3 g of fiber, and 3 of protein; VERY low on sodium, which is one of my main objectives with my recipes.

Having fewer options and learning how to rotate through them and use ingredients in various ways can help a lot. I love huge bags of frozen broccoli, cauliflower, and stir-fry vegetables to bulk up meals. I also make carrot and cabbage slaw for stir-fries and soups. Meat is never the superstar of my meals but it's always there in appropriate quantities. It's amazing how much money you can save once you realize what an actual serving of meat is.

I make sure I have a wide variety of pantry goods, seasoning, and condiments like rice wine vinegar, sriracha, sesame oil, ginger, garlic, cooking stock, canned tomatoes, dry pasta, etc. You can come up with lots of good tasting options and not get bored. Budget Bytes and Skinny Taste both have some great, quick meals for things like soups, stir-fries, pasta dishes with lots of vegetables, and noodle bowls.