The 3 P’s are your focus for eating healthy on a budget. Plan, Purchase and Prepare. Money has always been tight for our family but with this inflation of late, it is WAY tight. We are having to scale back and cut back and get creative just to make ends meet. Food is one of the areas you can target to save some money; and it is pretty simple to do. And you don’t have to sacrifice healthy choices for cheap ones either. It is possible to eat healthy when money is tight if you follow a few guidelines.
plan
plan your meals
Plan your meals for the week and make a grocery list. Try to buy only what you’re sure you will use, and check out what you already have in your cupboards first. I usually plan our meals for the week on Saturday but choose any day that works for you. My goal is to cook 4-5 dinners a week, have leftovers once or twice and have a free night when everyone gets to grab their own supper.
use coupons
I was never a coupon clipper…until I had kids. Then I realized that every bit of money saved could be used to go toward my kids and things that they need. I admire the people who are masters at couponing and able to get a cart full of groceries and money back. Lol. That has never been me. If I can save a few dollars on my order I feel like I accomplished something! Also, be on the lookout for double coupon days. Double your savings!
have meatless nights
When money is tight, it helps to have 2-3 meatless nights during the week. Focus on plant-based and less expensive proteins like lentils, beans and rice, eggs, canned fish and quinoa.
pack a lunch
A super easy way to save money on food is to stop eating out! Save it for special occasions like birthdays and anniversaries. Instead, pack your lunch and take it to work. Instead of giving your kids money for school lunches, pack a bag for them too.
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make your shopping list from the weekly sale
I normally try to plan my meals around what is on sale. It’s the easiest way to save money on food. I always stick to the weekly sale items unless I need a staple like milk or bread that is not on special. My local store, Harris Teeter, has the best deals around. Spend some time during the week reviewing your store’s sales and make your shopping list. If there are sale items that your family loves, stock up.
purchase
stick to your grocery list
You’ve made your list. Now stick to it. This sounds simple but it is harder than it seems. How many times do
you go to the grocery store with a list and end up with more than you planned? If you are like most people the answer is probably almost always. Next time, try to stick to your list. By sticking to your list, you will stick to your budget. PS. Shop the perimeter of the store first, since this is where the whole foods are generally located.
buy in season produce
Purchasing seasonal produce is typically less expensive than buying that same fruit or vegetable during its off-season. This relates to the simple concept of supply and demand; in-season produce is in large supply so it is sold at cheaper prices to maintain demand.
buy frozen fruits and veggies
Frozen fruits and vegetables can be budget friendly. Frozen fruits, berries, and vegetables are usually just as nutritious as their fresh counterparts. They’re available all year round and often sold in large bags. I have a giant bag of frozen mixed veggies in my freezer right now. I think it will last us a month.
buy generic
I used to be a brand snob. I refused to buy generic. Then, when my budget changed and I had to save some money here and there, I tried some generic products. To my surprise, most of them are just as good as brand name. (there are exceptions to everything!! I still buy some brand name foods) Most stores offer generic brands for many products. These are often of the same quality as more expensive national brands. Give it a shot!
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plant a garden
Of course, the best way to eat on a budget is to grow your own food. You don’t need a huge yard. You can grow vegetables in containers if space is limited. I love growing my own tomatoes, zucchini and cucumbers for sure, as we eat those most often. This year I may expand it to include more items. Over the past few years we have also gotten a couple of grape vines started, planted a couple of apple trees and a peach tree. Fruit takes patience though. It can take several years to grow anything edible.
prepare
eat leftovers
Stop!! Don’t toss those leftovers. There are days when I am super busy and the LAST thing I feel like doing is cooking supper for my family. Those leftovers sure do come in handy! Revisit the same meal a couple of days later or freeze leftovers in single-portion sizes to enjoy at a later date.
Freeze leftover vegetables
Don’t let your fresh produce go to waste. If you are unable to eat it before it goes bad you can freeze it for later. The best vegetables to consider are corn, peas, broccoli, cauliflower, carrots, green beans, squash and winter greens such as spinach, kale, chard and collards. Onions, peppers, celery and herbs can also be frozen but may lose flavor and become soft.
Some vegetables require extra steps like blanching in order to freeze them properly, while other vegetables you can simply dice and freeze. Most vegetables, however, freeze better with blanching. Blanching vegetables is the process of quickly boiling them before you freeze them to lock in nutrients and flavor.
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repurpose leftovers
I have a friend who is a genius when it comes to repurposing leftovers and using them in a completely different way– she will turn them into soup or stew and her family has no idea it’s the same food they had the day before. Reusing leftovers doesn’t have to mean reheating the same old thing. Repurposing leftovers into new meals can make them a little more exciting. Depending on the seasoning of the original meal, you can add leftover meat, vegetables or seafood to fajitas, fried rice, pasta sauce, soup, stew or a casserole. I need a lesson!
Hopefully if this post has taught you anything, it’s that you don’t have to break the bank to eat well. In fact, there are many ways to eat nutrient-rich foods even on a very tight budget.
These include planning your meals, cooking at home, and making smart choices at the grocery store. Remember the 3 P’s. Plan, purchase and prepare.
