Eat Healthy on a Budget

Although meal prepping can be an amazing way to save time and money, it can feel overwhelming! The goal is to start slow, build momentum, and grow in your abilities and confidence. Now that we have our roadmap for meal prep…let’s hone in on the $$ part of the situation.

Budgets are extremely individualized and based on not only how much we make, but also on our current financial obligations including the size of your family. The good news is that despite our situation, there are many ways to save money while eating healthy foods that nourish our body.

Create a Grocery Game Plan

  • Make a grocery list and stick to it! Utilize the grocery store’s weekly circular for the best deals to create a weekly menu. Don’t be afraid to think outside the box and use your creativity when combining different types of food.

  • Plan your weekly meals with a focus on incorporating a lean protein, vegetable, and a whole grain.

  • Save more at the store by paying attention to extended sales and clearance items. Freeze meats as they near their expiration date to be used at a later date. A head of lettuce is a cost friendly and easy to use foundation for a delicious meal – simply pair with chicken, taco meat, or ham!

Shop Intentionally to Fill Your Cart

  • Shop inexpensive proteins such as eggs, milk, tuna or mackerel, cottage cheese, or frozen chicken breasts.

  • Dry or canned items including canned fruits packed in 100% fruit juice, reduced or low sodium vegetables, canned or dried beans, whole wheat pasta, brown rice, and oatmeal.

  • Stock up on frozen fruits and vegetables! Frozen produce often costs less than half of fresh produce and it really convenient to use!

  • Buy seasonal fruits and vegetables! Food grown in season taste better and is often cheaper Root veggies are a must in Winter, broccoli and berries in the Summer, and squash and apples are awesome in the Fall.

Prepare Healthy Meals

  • Meal planning allows you to create delicious meals with intention and cook bulk amounts which can be portioned for incredibly easy lunches throughout the week. This eliminates impulse purchases and allows you to make cost effective meals

  • Stretch recipes by adding healthy ingredients including extra veggies, whole wheat pasta, and beans to casseroles, pasta, and burgers.

  • Think EASY and BUDGET friendly for holidays, family get-togethers, and potlucks! Breakfast items can be less expensive and brunch is a great alternative to family gatherings. I love creating a way for my family and friends to get what they want for half the price! Try creating a build your own omelet station or create your own parfait bar for great options to personalize your gatherings.

Are meals still running you down? There are some amazing nutrition programs that offer ongoing support – check out the links below.

  • Supplemental Nutrition Assistance Program (SNAP)

  • Women, Infants, and Children (WIC)

  • Child Nutrition Programs

What inexpensive items do you enjoy cooking with and how do you make meals stretch for your family?

-Be Healthy, Live Well

#EatHealthy #BudgetEating

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FX: 605-845-2062

Mobridge, SD 57601