The benefits to clean eating are hard to deny: More energy, fewer trips to the doctor, and actually fitting into your jeans, just to name a few. However, while mostly people would agree that healthy eating is good for your physical wellbeing, few would say the same about how it affects your wallet. Fortunately there are some steps you can take in order to ensure that you’re eating the best possible foods for your body while still staying within your monthly budget.
1. Plan, Plan, Plan.
How often do you peek into your fridge, see a few lonely condiments and some wilted lettuce, then decide to call for takeout? The best remedy for this is to pencil in a few minutes on Sunday to sit down and come up with a meal plan for the week. Even if you’re not into cooking, taking the time to prepare a fast and easy entree will take care of both dinner AND lunch the next day (possibly even the next few days). Some healthy, hard-to-mess-up options include turkey meatloaf, chili and vegetable lasagna. Casseroles are always a good choice, and you can always freeze the leftovers.
2. Get Back to Basics
Yes, convenience foods can be convenient. Unfortunately they can also be packed with sodium and preservatives, and usually aren’t cheap, either. You’re paying for that convenience. Instead of buying packets of instant oatmeal, why not grab the large tub of quick oats instead? You can find a 42 oz container of quick oats for about $3, while a box of instant oatmeal will run you almost twice that for a quarter of the amount of product. And guess what? It’s the same stuff. Just measure out the oats yourself, add water or milk, and zap in the microwave. You can doctor it up afterwards with fruit, peanut butter or chopped nuts.
The same goes for yogurt. Instead of buying individual portions of flavored yogurt, get plain in the quart size and sweeten with honey, jam or apple butter. That way you’re saving money while also avoiding extra sugar or artificial sweeteners.
3. Look for Alternative Sources of Protein
Meat is expensive. While you might not be ready to dive in to the world of vegetarianism, why not make one or two meatless meals per week? You can find tons of meat alternatives these days. Soy crumbles are a great substitute for beef in meat sauce or chilis, and cubed tofu works well in stir-fries. Foods like beans, nuts and even eggs will provide the protein you need while keeping your grocery bill in check. If you need more suggestions, the Internet is a great resource for meat-free meal ideas.
4. Don’t Fear the Freezer
Most people think that fresh produce is best, but frozen fruits and vegetables can be just as nutritious. They also keep longer, come pre-chopped, and allow you to use out-of-season products when the fresh variety might not be available. Canned beans and vegetables are another option, but they usually contain more sodium than fresh or frozen. Buy a few bags of frozen corn or peas to throw into soups. Frozen berries are great for quick breakfasts; just toss a handful or two in the blender along with skim milk and a scoop of protein powder and you have a healthy, on-the-go smoothie.
These are just a few of the ways to eat healthy while sticking to your budget. It may take a little planning and creativity, but the results- both physical and financial- are well worth the effort.
