Broke and healthy eating
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I definitely agree with an above poster. I swear by a weekly menu and follow it. I buy exactly what I need and don't make any changes. It can be super boring or frustrating but the money saved is incredible.0
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I've discovered that store salad dressings are a huge waste of money. I make a balsamic vinaigrette with balsamic vinegar, maple syrup, olive oil, dijon mustard, salt, pepper, onion powder and garlic powder.... much cheaper than a bottle of balsamic vinaigrette at the store.
You can make a huge pot of soup (chicken noodle/vegetable - cook the noodles separate so they don't disintegrate in the soup and mix them in the bowl, beef vegetable, ,minestrone, black bean & corn chowder,lentil - there are soooo many soups and this is the perfect time of year for it), eat it with crusty bread (make it yourself, it's not as hard as it seems - or buy it at $1.79 a loaf) and a salad one day, pour it over rice/beans/potato the next day and freeze the rest for the following week or two weeks. I freeze my soup in zipper bags, it takes up a lot less space, just put the bag in a bit smaller container, pour in the soup and lay it flat in the freezer until it's frozen then layer them up.
The internet is a plethora of fabulous bean recipes, beans and rice are the cheapest meals and they are so healthy, just add a side of frozen veggies, frozen are cheaper than canned with a lot more nutrients and a lot less sodium. You don't have to eat meat every day (which is particularly expensive) to get your protein - beans have all the protein you need and no cholesterol and very low in fat.
Buy your chicken whole and cut it up yourself (lots of instruction on that at foodnetwork.com) then save the stuff you don't eat like the backs/wings etc in the freezer and make chicken stock - so much cheaper and tastier than store bought stock. Save all your veggie "by-products" like stems/peels and stuff that's just too old in a zipper bag in the freezer for veggie stock. As Anne Burrell says, you bought it, use it, don't throw it away!
As someone already said you can make your own hummus with a can of chickpeas and some add ins (much cheaper than the store bought hummus) make a sandwich - bread or a pita spread with hummus, maybe some salsa and sliced tomato and greens (yum-o -sorry folks I'm a RR fan).0 -
If you don't have a crockpot, there may be one at a thrift store. There are a ton of crockpot recipes online.
God Bless you and yours. (((Hugs)))0 -
Check out angel food ministries. They sell food, see if there is one in your area. Very cheap. I have purchased from them when times were tough. It's a ministry group, but there is no religious stuff you have to listen to or anything, it's just a service they provide. I picked mine up at a local church near me and it fed my family for 2 weeks!0
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brown rice! I understand - its exhausting to try and eat healthy on a tough budget. soup is also great, beans, also see if there is a garden co-op in your area.0
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• Great Value dried beans
• Great Value frozen broccoli
• Great Value frozen spinach
• Great Value peanuts
• Great Value peanut butter
• Great Value ranch dressing
• Carrots
• Celery
• Lettuce
• Whole turkey0 -
I brew my own iced tea every morning for the day. Tea bags are cheap.
If buying canned veggies, try to buy lo salt or no salt added.
Shop Aldis (if you have one) for produce, spinach, lettuce, butter, beans, oats, eggs and milt - cheap.
Try to cook as much from scratch - I have a great granola recipe that makes a lot.
Buy a bag of regular popcorn kernels. Put 1/4 cup in a paper lunch bag, fold over and secure with scotch tape. Microwave for 2 1/2 minutes and there you go - healthy popcorn! A bag of kernels - cheap.
Turkey chili - ground turkey, 1 pepper, 1 onion, seasonings, 1 can of beans, 1 can no salt added diced tomatoes.
Roaster chicken - tons of uses for meals. Use every leftover possible.
Grind your peanuts in a processor for peanut butter.
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I make split pea soup in the crockpot - very good, inexpensive and healthy.
When the bags frozen boneless skinless chicken thighs are on sale - I make an easy crockpot meal with them. Put enough frozen chicken thighs to feed your family in the crockpot, add a little chopped onoin and add some BBQ sauce (can be boughten or homemade) put the crockpot on low and let cook for 6-9 hours. Take two forks and shred the chicken, stir and serve on toasted buns. The family loves it and it can be paired with a cut up friut and raw or raw vegies.
I make a lot of stews and soups in the crockpot.
This type of cooking is great on the pocket book and it is healthy. Much better than packaged foods.0 -
Wow the support here is amazing !!!!!!!!! Chin up we have all gone through our struggles. Turn everything into a positive !!!! Thanks for all the ideas cuz sometimes I'm financially challenged !!!!0
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Anything that is canned or boxed, or frozen prepared (dinners, entrés, etc.,), you are paying for someone else to process it.
Buy fresh, unprocessed food.
Like you've seen in previous posts: beans, rice, quinoa, plain frozen veggies, fresh veggies, and learn to do a little simple cooking.
You can eat amazingly well with just a little prep time.
And, personally, I'd stay away from "deli meats", as you are paying a LOT per lbs for someone else to slice something for you. If you must eat meat, buy a real chunk of it, and cook it yourself. do your own slicing, dicing, and freezing. You can get a lot of meals out of just one "roast", if you follow good nutritional guidelines (that would be that a serving is about 4 ounces. That's four per lb. A 5-lb roast will make 20 servings of stuff). If you can skip meats, you can put a lot more money into veggies, fruit, and more nutritionally dense items.0 -
Sorry to hear about your situation. My daughter's over time was cut out two weeks ago as well as her regular hours being cut and it does put a financial burden on you when this happens. I don't have much to add as there are so many helpful post here that I will be trying some of them myself. I buy marked down bananas and put them in the freezer peel and all. A cup of milk and a frozen banana in a blender makes a good smoothie. I buy milk by the gallon because it is cheaper but I divide it up and freeze in smaller portions. You just need to shake up the milk once it thaws. I like to make beef stew and add extra potatos and onions. I take the left over and make a big pot of soup and freeze in meal size portions. Like everyone else says, coupons, sales and buy in bulk when you can. Good Luck0
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So sorry to hear about your situation. I am a student on a budget and at the start of the week I buy on special beef/chicken/lamb if there is any, whatever vegetables are on special (favourites being celery, carrot and cabbage), generally incorporating at least one of sweet potato or potato. Then I get whatever tinned beans are on special (cannellini, red kidney, chickpeas or lentils). Then everything goes into a pot with onion/garlic/bacon, and some combination of tinned tomatoes/stock/gravox to form a soup or stew. Pretty basic, but paired with a varied mix of couscous/rice/pasta/bread it can go a long way and generally lasts one person for a week and over the months doesn't feel repetitive.
All the best!0 -
Thank you so much you guys! I am new to the marriage and cooking thing so I was really starting to feel like i was going to be eating lots of crappy things but you guys have really helped me out! I never even thought about some of the things you guys mentioned and i am sure i can find recipes on here with the items you guys suggested!
I feel a lot better now knkowing there are more options that just bologna sandwiches and ramen noodles! We will def be starting our own garden next year which i know will help us a lot because i remember my parents getting fresh fruit n veggies from the garden n saving money.
Again thank you guys sooooo much!0 -
Gosh yes, the vegie garden is the way to go in the long term. We put ours in last year and have been saving money and eating lovely seasonal vegetables straight from our backyard since. Sometimes it's about getting back to simpler things.
The soup idea is also a good one. I put a whole roasting chicken, two boxes of low sodium liquid chicken stock, a couple of cups of water, a can of four bean mix, quartered potatoes, sweet potato, pumpkin, carrots, green beans, chopped garlic and ginger and a can of chopped tomatoes in a big pot and boil it for a few hours until the flesh falls off the chicken bones (I add the vegetables after the chicken has been cooking for a while otherwise they'd be mush!). I remove the chicken skin and bones and put the soup in the fridge. All of the fat from the chicken solidifies on the top of the soup. I spoon off the fat, dispense portions, reheat those and serve. The rest goes into containers for the freezer, or if we're going to eat it a few days running, the whole thing goes back in the fridge. It takes a little time, however it's really tasty, filling, nutritious and lasts my partner and I for at least three or four very decent meals each.0 -
This is going to be long and may kind of ramble or get off track because I'm just quickly running through things that I've learned overtime. First and foremost, get ready to cook. Don't pay more money for a product because someone else has done the work for you. The more work you do in putting your food together the cheaper it will be. Eating on a budget forced me to learn much more in the kitchen and I actually grew as a cook.
Buying in bulk is more expensive up front but pays off in the long run too. I was on food stamps for a while and I suggest looking at your entire month's budget and find out how much you can afford on food and when. Right now we're a single income household with paychecks coming in every two weeks. So I keep track of pay days on a calendar as well as when certain bills are due. For example this month we get paid the 7th and 21st and then Nov 4th. We have rent, car payment, and car insurance due at the first of the month and cell phone due in the middle of the month. So I know I can afford to spend a little more towards bulk food items in the middle of the month or if I really need something at the beginning I know that I have to adjust and cut back on my middle of the month grocery trip. Thats another thing, the more you plan in the bulk the more you'll save too. Right now I grocery shop every two weeks. It's tough to get used to and a lot to plan out ahead of time but it's worth it. Try to find meals that you can cook in bulk and maybe freeze half for later or use leftovers for lunches. It usually doesn't cost much more to cook say two portions of spaghetti and meatballs vs four or even six portions.
The less processed something is the better off you'll be health wise and usually price wise. So think back to basics, literally. Dried beans, lentils, kitchen basics like flour, YEAST(yes I've had to bake my own loaves of bread at times and I prefer to make my own pizza crust too) bulk oil(preferably CANOLA oil, not vegetable oil which 98% of the time ends up being soybean oil which has a horrible ratio of omega-6s to omega-3s, canola is close to 2:1 MUCH better) sugar, eggs, spices and dried herbs, bulk old fashioned oats for breakfast are probably the cheapest breakfast out there and you can dress it up with almost anything for any flavor from maple syrup and brown sugar, to adding a little fruit preserves and milk, or peanut butter and a few chocolate chips just to change it up, block cheeses, bulk pastas, bulk FROZEN veggies (canned are full of sodium and preservatives and just aren't good quality. Frozen veggies are picked at the peak of freshness and frozen that day so they retain more nutrients and flavor), bulk fresh produce (think 5lb bags of apples, potatoes, carrots, etc) when in season is a better value than buying two or three apples at a time. It's important to think of things as the better value, ie price per ounce, rather than just the price up front. Trust me you will pay more in the long run and have less flexibility in your meal planning. Meat can get very expensive so consider what cuts you're buying and how big your portions sizes are. Buy in the largest cuts and then butcher it yourself, like whole chickens. Also, food companies know that more and more people are considering the health consequences behind their foods so they'll make the leaner meats more expensive. Just remember you can buy bulk 80/20 ground beef and just drain the fat off once it's cooked. I've even heard of people cooking ground beef in a steamer basket in a slow cooker on low heat for 6-8 hrs (I think). The meat cooks in the exact shape you put it in but you can crumble it up after and all the fat automatically drains to the bottom of the pan while the meat stays lean and suspended in the steamer basket. Anytime you find yourself reaching for something processed ask yourself if you can make it yourself and it will most likely be cheaper and healthier in the long run. For the cost of one can of spaghetti sauce you could make four times as much with tomato sauce and your own custom blend of dried herbs and spices.
Also plant your own garden, or at least and herb box if you can. And look for pick-your-own farms, farmers markets, and CSA's in your area which will help you eat healthier and cheaper in the long run.
Sadly, when you're on a budget and trying to eat healthy its hard to get enough calories in while trying to include enough low calorie but nutrient dense foods like veggies and fruit which is why so many people end up turning to junk since it's loaded with calories but lacking in nutrients. I personally focus on getting my nutrients from lots of vegetables and fruits, quality protein, and then use a carb packed side to fill in the extra calories a meal may need. Technically carbs are our main energy source with fat coming second and protein being the building block and delivery system for the nutrients. So don't be scared of real foods like white rice, butter, or some natural fats from meat or the right oils. Rice is probably one of the cheapest, easiest sides to add on in order to make sure your getting enough calories. And I don't mean minute rice and not necessarily brown rice either. yes yes brown rice is more nutritious but it can be more expensive even in bulk and can be a little more difficult to cook. I'm a partial to bulk bags of jasmine rice since my hubby is Filipino and grew up with having that at almost every meal. To cook bulk rice is easier than people think, even if you don't have a rice cooker. 1/2 cup of dry rice is enough for one person. So for two people 1 cup is fine. Put it in a pot that can hold 2 cups of water and still allow it to boil without spilling. Then fill the pot with some water, swish the rice around with your hands, drain, and do it again. My hubby's aunt told me you wash the rice as many times as the amount of servings you're making. So wash it twice for two people. Then put in two cups water, put the lid on and put it over med-high heat until it boils. Once it boils, put the heat on low and let it simmer down with the top on for about 20 minutes. Take the lid off and fluff with a fork. Put the lid back on, take it off the heat and leave it until you're ready to eat (at least 5 minutes). So basically if you want to have rice with dinner, start it first, then cook the rest of your dinner and it should be done around the same time as everything else, it''s really easy! But rice is the exception to the make ahead/in bulk rule. It can get dried out or too gummy when you reheat it unless its in a sauce or soup, then you don't want to add it to the liquid until the end of the cooking process or else it'll get too soft and blech. Or you could cook it in bulk and just eat it cold like my hubby does lol.
I do want to point out that I didn't make any mention of coupons because most of the coupons are for unhealthy, processed foods and if you really feel the need to buy something processed like that then usually the store brand will still be cheaper and flavor won't suffer. Of course somethings like certain brands of say hot sauce are a particular flavor and then of course get the coupon before you buy it.0 -
Boneless skinless chicken breasts (frozen) are really cheap and are a great option. Also, if you live in the US, Kroger has their brand of frozen veggies for 88 cents when on sale.... and $1 when not on sale. You could stock up on frozen veggies and pair it with the grilled or baked chicken for a super healthy well rounded meal. Also, larger bags of brown rice are bargains.... and will last you forever. Potatoes are also cheap and can be baked, roasted or mashed.
One of the main money savers is to eat less meat. I think this is a healthy thing too. You could always substitute beans or just cook 1 chicken breast and shred it to make it stretch to make several tacos (w/ beans, lettuce, salsa and cheese).
Lots of great options. Also, do you have a slow cooker? Slow cookers make inexpensive meats (roast or frozen chicken) super tender and tasty! Good luck!
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bump0
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Soup and eggs are great suggestions as are potatos. You might want to check out Aldi. They have really stepped up the game! They have a light and active line that is pretty tasty. They recently started carrying a version of the Baby Belle Cheese Wedges that is really good and like $1.50!!! The produce in my store has greatly improved though I still find going to the farmer's markets is cheaper and makes me feel better about the lack of cash! LOL Plus I get to walk the market and get some exercise. You might also want to consider getting together with a few other families and getting a side of beef if you have a freezer. One investment now should get the two of you through the winter with good beef. If you do it alone it is pretty pricey but with a group of about four you could really set your self up for a few months.0
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If you have a slow cooker- you can make some really cheap eats with minimal effort! We throw anything (haha- well almost) and the food is healthy and tastes great! Bonus- it is super easy to prep and there are always leftovers.
Ingredients:
Potatoes- cheap!
Tomatoes- canned or fresh
Onions- cheap
Beans/lentils- sooo cheap
Spices- cheap!!
Hope this helps!
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If you have a slow cooker- you can make some really cheap eats with minimal effort! We throw anything (haha- well almost) and the food is healthy and tastes great! Bonus- it is super easy to prep and there are always leftovers.
Ingredients:
Potatoes- cheap!
Tomatoes- canned or fresh
Onions- cheap
Beans/lentils- sooo cheap
Spices- cheap!!
Hope this helps! 0 -
Sorry things are rough financially! I really recommend cooking your own beans, I eat a lot of beans and BROWN rice! Also, shop out of the circular. I am trying to get to the point where I don't buy anything that's not on sale. You can find chicken breast for $1.50-2 a pound if you just go to the rite market that happens to be having a sale frozen veggies go on sale a lot too. Also some places have a meat section that is priced for quick sale. It takes a lot more planning but I have faith in you, you can make it work!0
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Beans! Either canned or dry, dry is cheaper, but both are cheap and can be made into delicious things. Also keep an eye out for bulk/club pack produce that can be as much as half off regular price.0
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EGGS! I eat so many eggs. (They're a dollar a dozen at me local store.)
I spend 15-20 dollars per week for healthy eating for two people.
I would recommend planning out your menu for each week. ALLL the way. You should know what exactly you are having for breakfast/lunch/dinner/snacks every day for seven days. (Schedule some "leftovers" meals, and try to make sure that you are reusing things. That way you don't go out an buy a bag of frozen chicken breasts and only use them tuesday night.)
Also, keep in mind what is on special from your local grocery circulars (i.e. if ground chuck is on sale, accept that you are going to be eating a lot of hamburger-based meals that week.) You will find in-season produce on special- learn to like new things! (and some things, like berries, you can find cheap in season. If you have some wiggle room- buy a little each shopping trip and freeze them, so you don't have to buy any in the cold months when they are expensive!)
Make up a grocery list using all of this info (be sure to clip any relevant coupons!) Go to the store and ONLY buy what is on your list.
When you get home from your shopping trip, pre-make as much as you can- it helps keep you from being tempted to spend money on something more convenient! I bake chicken breasts, cook taco meat, etc then bag it up and put it in the freezer (or fridge if I'm using it the next day.) Also, if you bought veggies for snacks, cut those up right away and put them in an easy access container, or bag them if you like, so that you ACTUALLY eat them. Unused produce is wasted dollars!
I hope you find some of this handy. I was actually thinking about starting a blog about learning to eat cheaply and healthily. It's a challenge to start- but I swear it gets easier!0 -
Do you have an Aldi grocery store near you? I split my grocery bills in half by shopping there & I actually love their products, most of them better than the name brands. I started shopping there to save a buck, but now I prefer their products & do about 90% of my food shopping there.0
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EGGS! I eat so many eggs. (They're a dollar a dozen at me local store.)
I spend 15-20 dollars per week for healthy eating for two people.
I would recommend planning out your menu for each week. ALLL the way. You should know what exactly you are having for breakfast/lunch/dinner/snacks every day for seven days. (Schedule some "leftovers" meals, and try to make sure that you are reusing things. That way you don't go out an buy a bag of frozen chicken breasts and only use them tuesday night.)
Also, keep in mind what is on special from your local grocery circulars (i.e. if ground chuck is on sale, accept that you are going to be eating a lot of hamburger-based meals that week.) You will find in-season produce on special- learn to like new things! (and some things, like berries, you can find cheap in season. If you have some wiggle room- buy a little each shopping trip and freeze them, so you don't have to buy any in the cold months when they are expensive!)
Make up a grocery list using all of this info (be sure to clip any relevant coupons!) Go to the store and ONLY buy what is on your list.
When you get home from your shopping trip, pre-make as much as you can- it helps keep you from being tempted to spend money on something more convenient! I bake chicken breasts, cook taco meat, etc then bag it up and put it in the freezer (or fridge if I'm using it the next day.) Also, if you bought veggies for snacks, cut those up right away and put them in an easy access container, or bag them if you like, so that you ACTUALLY eat them. Unused produce is wasted dollars!
I hope you find some of this handy. I was actually thinking about starting a blog about learning to eat cheaply and healthily. It's a challenge to start- but I swear it gets easier!
You got it down, I also use the same principles & it works out good. Pre-planning is key & I plan based on what I already have in the house making my grocery list small. I go to a local farmers market on Saturaday morning (it's super cheap) and then I base my meals for the week on the fresh produce I got. It is a challenge to get a system down. It takes time & alot of thinking & pre-planning, but it is totally worth it. I spend alot of time on the weekends shopping, prepping & pre-cooking for the week, but I get all of that time back during the week when dinners are planned, lunches are packed or atleast prepped, just knowing what we are eating for the next week or so is a big peace of mind. I would be interested in keeping up with yuor blog if you start one!!0 -
Staples in my house right now (I'm unemployed, husband is disabled), are peanut butter, brown rice (bulk, not boxed), dried beans (easy and excellent in crock pot), potatoes, great value cheese blocks, great value frozen veggies, pic sweet frozen veggies, chicken and ground turkey, healthy dry cereals. I've also found making some things from scratch (mac and cheese, biscuits, etc) are healthier and just as cheap as the processed stuff.
The biggest tip I ever got was using the non fat dry milk in recipes, it's so easy to mix up and when you use it in something like a mac and cheese or pancakes, you really cannot tell any difference! We save our real milk just for drinking!0 -
EGGS! I eat so many eggs. (They're a dollar a dozen at me local store.)
I spend 15-20 dollars per week for healthy eating for two people.
I would recommend planning out your menu for each week. ALLL the way. You should know what exactly you are having for breakfast/lunch/dinner/snacks every day for seven days. (Schedule some "leftovers" meals, and try to make sure that you are reusing things. That way you don't go out an buy a bag of frozen chicken breasts and only use them tuesday night.)
Also, keep in mind what is on special from your local grocery circulars (i.e. if ground chuck is on sale, accept that you are going to be eating a lot of hamburger-based meals that week.) You will find in-season produce on special- learn to like new things! (and some things, like berries, you can find cheap in season. If you have some wiggle room- buy a little each shopping trip and freeze them, so you don't have to buy any in the cold months when they are expensive!)
Make up a grocery list using all of this info (be sure to clip any relevant coupons!) Go to the store and ONLY buy what is on your list.
When you get home from your shopping trip, pre-make as much as you can- it helps keep you from being tempted to spend money on something more convenient! I bake chicken breasts, cook taco meat, etc then bag it up and put it in the freezer (or fridge if I'm using it the next day.) Also, if you bought veggies for snacks, cut those up right away and put them in an easy access container, or bag them if you like, so that you ACTUALLY eat them. Unused produce is wasted dollars!
I hope you find some of this handy. I was actually thinking about starting a blog about learning to eat cheaply and healthily. It's a challenge to start- but I swear it gets easier!
You got it down, I also use the same principles & it works out good. Pre-planning is key & I plan based on what I already have in the house making my grocery list small. I go to a local farmers market on Saturaday morning (it's super cheap) and then I base my meals for the week on the fresh produce I got. It is a challenge to get a system down. It takes time & alot of thinking & pre-planning, but it is totally worth it. I spend alot of time on the weekends shopping, prepping & pre-cooking for the week, but I get all of that time back during the week when dinners are planned, lunches are packed or atleast prepped, just knowing what we are eating for the next week or so is a big peace of mind. I would be interested in keeping up with yuor blog if you start one!!
YES! There is a trade off- I believe the money you save is your pay for the planning that goes into creating a budget and meal plan. And the time you free up during the week is your bonus for actually sticking to it. It's just my sister and I, but I imagine with your children it's totally worth it!
You can add me as a friend here on MFP, and I will definitely post a link to whatever blog I create. I have been thinking about it a lot lately because, while there are a lot of helpful blogs and sites on the internet, the hardest part about budget health is getting started. It's intimidating and frustrating and all of a sudden you have to put a lot of thought into things you used to do on the fly. I thought people who would like to start budgeting their weight loss might enjoy reading about my mistakes and triumphs as I learn along with them.0 -
I live in the country with lots of lakes and things around. We go fishing and eat a lot of fish that we catch ourselves. All you really need is a fishing pole and dig up some worms. We are hunters as well and eat venison year round.
Everyone else gave really great advice as well. Good luck and I really hope things turn around for you. 0 -
Do you have a Sunflower Market in your area? It makes healthy eating affordable. Especially on wednesdays when they
do the sales ad from the last week and the coming week, so you get all of it on sale. I love that place. You get rolled oats for 77cents a pound. Good luck. Casseroles are the way to go to stretch one meal into 2 or 3.0 -
Can you qualify for food assistance? Do you belong to a church that could help you with food? $20/week for two people is awfully low. Can you grow some of your own food? I would say shop around for all of the bargains. Plan your meals around what is on sale only. Use coupons. Do you have a local farmer's market? Some healthy inexpensive items are: Brown rice, dried beans and legumes, canned tuna, fresh fruit (usually), canned tomatoes, and oatmeal. Do you have family that have fruit trees or vegetable gardens that would be willing to donate their surplus to you weekly? Best wishes. I hope your situation improves soon.0
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