Healthy eating on a budget... Any tips?

[sk_0615]

I'm a 24 year old college grad living in a metropolitan area which means I have some pretty hefty monthly bills (rent, school loans, etc). With that I have a pretty strict $30/week food budget that I can't budge on too much (I don't even drink coffee!). Does anyone have any ideas on healthy, yet inexpensive, meal ideas? I eat a whole lot of eggs, spinach, and apples right now and looking to mix it up. Thanks!

[HaphazardHen]

I recommend checking out budgetbytes.com she has lots of great recipes and prices them out quite nicely. I am not remembering where she lives off hand so your cost may be more depending on that factor.

We buy meat on sale and freeze it. We own a vacuum sealer and it is a huge help.

We have a discount grocer with a fantastic bulk section maybe look for one of those. Everything is way cheaper than the big name stores and you can buy just wht you need to keep your cost down each week.

I make everything from scratch, it takes more time but I know what is in everything. Sauces, condiments, breads, granola, energy bars, pasta, you get the idea. DIY Lara bars are really nice for on the go snacks and you can make your favorite favors!

[raeofsunshine]

I really recommend the Budget Bytes website. Lots of good recipes on there, some are healthier than others but a lot of what I've tried are really tasty (sweet potato and black bean burgers, for example)

http://www.budgetbytes.com/

[ksiz1966]

Try to find a farmer's market. I finally found one that is sat. mornings & I'm addicted. Also, sprouts are very healthy, cheap & easy to grow.

Kathy

[thebatemanator]

Nice rice is always a good, healthy alternative! you could even fry some veg (carrots sliced kinda thing) in a wee bit of that fancy new low fat frying veg oil! Happy munching!!!

[MRose]

Meal planning (as detailed as you can stand) helps a TON not only with the financials (because you're buying only what you need in the amounts that you need) but also with being healthy, because it's a lot less tempting to eat poorly when y ou didn't make that cookies-and-ice cream stop in the store. I shop twice a week (one's a normal store and one is a farmer's market) to hit sales from two different stores and to keep fresh veggies/fruit in the house. 

Meal planning also makes it easy to buy one kind of meat and use it in several different ways, which also makes it cheaper.

[kalefan2013]

Becarefull. Healthy Choice Dinners are not that healthy. Although I full love the coupons. We can not stack here in Ontario. But still get some really good coupons. Driscolls Berry Farm has some if you scan the bar code on the bottom of the clam shell pack. Last year I was able to catch raspberries on sale . End price being 27 cents each. Bought two flats and froze them for smoothies and stuff. 

[tamado]

That is a tight budget but there are a few ways to save big money and eat healthy.  They require a bit more work.  Don't buy cans, buy ingredients.  

First of all, beans and rice make a complete protein.  Buy dry beans and lentils (dirt cheap) and soak them in the fridge overnight.  Cook with beans and lentils with rice for good protein.

Second, watch for sales and markdowns on fresh produce.  If you find a bunch of borderline tomatoes, ask if you can get them cheap and then cook them down into a tomato sauce.  A lot of stores nows have a section for less than perfect produce and you just have to know how to trim and cook to make use of it.  

When in doubt, make soup (don't buy).  When you buy meat, buy the less expensive bone in kind (de-boning takes work and costs you money).  Cook a whole chicken and then cook down the bones for stock and add in the llittle pieces that came off the bone.  Then add some of those beans and rice from before and some of the sketchy produce and boom - soup.  Find some basic spices that add some kick and away you go.  You can make soup out of **ahem** near anything.

The grocery store where I live marks down meat regularily as well.  If stuff doesn't sell in a day the color isn't as bright and it doesn't move so he marks it down - often in half.  Beef is oftern more tender then.  I usually rinse my meat and make sure you cook it properly but just buy what's on sale.  I go into the store most days and look for a nice cut of meat marked down and that's when I decide what's for supper.

Pack leftovers individually.  If you aren't making soup, use the cheap ziplock containers to make meals for yourself and throw them in the freezer.  It's your food - way healthier than a TV dinner and microwaves just as easy.  

I hope that helps.  I own a restaurant and I cook a lot.  I live in a small town and groceries are pricey.  I find the budget goes a lot further when you make a pasta sauce, not buy it.  Soak your beans, don't open a can.  De-bone your own meat, don't buy boneless breasts (unless it's a great sale).  Cheap, marbled cuts of meat slow cook into beautiful food cheaper than premium cuts.

[HelenaFitbit]

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@tamado wrote:

That is a tight budget but there are a few ways to save big money and eat healthy.  They require a bit more work.  Don't buy cans, buy ingredients.  

First of all, beans and rice make a complete protein.  Buy dry beans and lentils (dirt cheap) and soak them in the fridge overnight.  Cook with beans and lentils with rice for good protein.

Second, watch for sales and markdowns on fresh produce.  If you find a bunch of borderline tomatoes, ask if you can get them cheap and then cook them down into a tomato sauce.  A lot of stores nows have a section for less than perfect produce and you just have to know how to trim and cook to make use of it.  

When in doubt, make soup (don't buy).  When you buy meat, buy the less expensive bone in kind (de-boning takes work and costs you money).  Cook a whole chicken and then cook down the bones for stock and add in the llittle pieces that came off the bone.  Then add some of those beans and rice from before and some of the sketchy produce and boom - soup.  Find some basic spices that add some kick and away you go.  You can make soup out of **ahem** near anything.

The grocery store where I live marks down meat regularily as well.  If stuff doesn't sell in a day the color isn't as bright and it doesn't move so he marks it down - often in half.  Beef is oftern more tender then.  I usually rinse my meat and make sure you cook it properly but just buy what's on sale.  I go into the store most days and look for a nice cut of meat marked down and that's when I decide what's for supper.

Pack leftovers individually.  If you aren't making soup, use the cheap ziplock containers to make meals for yourself and throw them in the freezer.  It's your food - way healthier than a TV dinner and microwaves just as easy.  

I hope that helps.  I own a restaurant and I cook a lot.  I live in a small town and groceries are pricey.  I find the budget goes a lot further when you make a pasta sauce, not buy it.  Soak your beans, don't open a can.  De-bone your own meat, don't buy boneless breasts (unless it's a great sale).  Cheap, marbled cuts of meat slow cook into beautiful food cheaper than premium cuts.

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These are by far the best suggestions I've read. Thank you for sharing! 

[Trooper]

Michellins Salisbury Steak or Meat Loaf at Kroger's. You can get the meat and the mashed potatoes for 180 or 190 calories. Very filling and very cheap! They also have other varities too! Costs about 87 cents!

[Cheri__1]

Hello, I am also a 24 year old University student and have a very similar expenses/Food budget as you. I just posted a recipie that I madeup and it tasted great and was very inexpensive.

Here is the link

https://community.fitbit.com/t5/What-s-Cooking/Healthy-on-a-budget-foods-my-recipies/m-p/1147585#U11...

[Annie-NH]

I made up a grocery list that included lots of fresh veggies and lean protein,  I try to buy ingredients that I can use 2 ways.  I know what I pay for a 3 pack of hearts of romaine so i put  4.00 next to that and did this for all my ingredients, that was the most I could pay,  I spend so much less this way, If romaine is high, I spend 4.00 on other salad greens. if I am buying loose veggies, I know how much it has to weigh to be at or under the budget.  I don't buy anything not on the list.  I buy big packages of boneless skinless chicken and cook up 5 on Sundays,  2 get cut up and last me for 5 days of lunch with salad, the other 3 are for 3 or more dinners.   If I buy spinach some will go in the salad and some will go in my egg beaters and maybe a quiche,. I plan on having leftovers for a meal another day.    Eggs are a bargain at 3-4 a dozen

[Chilimama]

I LOVE the idea of making soup out of the chicken bones!  If you save all veggie trimmings (that you might otherwise discard), in your freezer, you can add this to the chicken bones and make your own bone broth, which is rich in nutrients, and you have control of the salt levels.    YUMMM!

[pauline88]

have you tried spinach/egg wraps? you can add beans and lentils also. If you like tuna, that a great source of protein.

[Froglipz]

Lentils are usually by the dried beans.  They are more like dried peas than beans in appearance and for taste, they are definitely related to beans.  They are full of proteins and flavor.

[Chilimama]

If you crave spicy Tex-Mex food, try preparing taco meat as usual using ground turkey.  Add about 2 cups cooked lentils, and cauliflower "rice".....add more taco seasoning to taste, and simmer a few more minutes.  I usually freeze it in 1 cup  containers so that I can use it in smaller amounts to top top  my taco salad (without the fried shell, of course!)....and top with salsa and diced avocado.  It's like a fiesta in your mouth!  YUMMM!

[MarilynL]

If you are into eating carbs here is a delicious recipe that filling and easy to make in bulk:

4 cans of beans any kind you like soaked overnight in water (this will get rid of gas problems and also       make the beans nutrition more avaliable to you)

2 cans of organic tomatoes or about 6 fresh tomatoes chopped

1-2 large onions chopped 

1 Granny Smith apple chopped, or whatever apple you have

garlic (optional as much as you prefer)

salt, and curry powder to taste

olive or coconut oil

Heat the oil and fry the onions till golden brown.

Add all the other ingredients. If there is no liquid at the bottom of the pan add a cup of water. 

Season and cook on low for 2-3 hours.

Yum!

[Chilimama]

I am looking forward to trying this very soon!