Eating Healthy...on a VERY limited budget

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!

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.

Wow you guys must live in the US if your food is that cheap. It costs me 125 a week just to feed my husband and I. A dozen eggs here is $3 and you guys can get two dozen for the same price.