“I’d love to eat healthy, but healthy food is so expensive!”
“When I have kids who need so many extra snacks and child-age-appropriate foods, I don’t have a lot extra for myself”
“Money is really tight. How can I eat to nourish my body without spending half my paycheck on produce!?”
Here’s the thing. It doesn’t have to be expensive. There’s a catch though. But I promise it’s worth it.
It takes planning and thinking ahead.
It takes a bit of time.
It will give you amazing results though.
Money doesn't grow on trees at my house (where’s the money tree when I need it?!) and I have learned a few things about eating healthy on a budget this last year.
**MAKE/BUY IN BULK
A few weeks ago I made veggie soup. We spent about $25 on ingredients – some fresh veggies, some canned, some frozen. And we made a huge pot of soup. Divided it into smaller containers and froze. I bet I have close to 20 portions of soup. And it’s delicious! So whenever I get hungry and snacky, I pull out a frozen soup and throw it in the microwave. Or if I’m not wanting to eat what is served for supper (not in my healthy plan), I grab a soup, pair it with a chicken breast and voila! I have an amazingly healthy supper that’s pre-made You see what I mean? Make in bulk and freeze. You can do the same with chicken and most other proteins as well. Bake/fry a bunch of chicken up and freeze in smaller portions. Just a bit of prep and you’ve never got an excuse not to eat healthy. When I don’t feel like eating soup, I could always pre-make healthy hamburger patties and pop one in the microwave. Or I could pre-make portion-sized fajita mixes (chicken, green peppers, caramelized onions etc) and throw one of those in the microwave – add a bit of salsa and put it on a whole-wheat wrap. Simple, see? Just takes preparation time and a big freezer!
I’ll add the veggie soup recipe if you’d like! I’ve shared this recipe so many times and it’s just deeeelicious!
Veggie Soup
2 cans of tomatoes (the bigger cans)
2 green peppers
1 bunch of celery
3 small beef broth cans
1 pkg 'Knorr' veggie soup mix
6 green onions
2 lbs of carrots
2 cans of green beans - not drained
hot sauce to taste (Franks, Tabasco - whichever you like) – I tend to add a LOT, but that’s just me!!
Use your biggest pot you have. Cut raw veggies into bite-sized pieces (however big you want really). Cover with water to float (do not drain). Season with salt and pepper. Boil fast for 10 minutes.
Reduce to simmer and add Knorr veggie soup mix, tomatoes, beef broth, cans of beans, squirts of hot sauce (as many as you think tastes good - I usually do about 10 and then add more as I keep tasting it - but I like it a bit hot!). Salt and pepper accordingly again.
Simmer for 1 hour. Let it stand overnight (in the fridge) and freeze into smaller portions if you'd like.
This is really a basic recipe - If you like different veggies, by all means add what you like. It's so yummy and it's all amazing ingredients for your body to have. You literally lose weight by eating this soup. If you wanna add meatballs or chicken for protein you can. Whatever you'd like.
**BUY FROZEN OR CANNED
Frozen green beans are just as amazing for your body as fresh. Canned tomatoes are going to give your body the same vitamins as fresh. Canned tuna has just as much protein as fresh, and soooo easy to put together. There are so many fresh veggies that I buy frozen just because they are easier on my wallet. There’s no shame in that, my goodness. Shop that frozen aisle. Shop the canned aisle. The only thing I would say in terms of canned goods is to always read labels. Some canned chicken will have extra sodium added to it. Sometimes canned goods (tuna and salmon) are sometimes canned in oils. Choose the ones in water if you’re watching calories. Read labels. Read read read those labels.
**DO A BIT OF RESEARCH
I’ll help you out a bit here, but next time you go to the grocery store, pay attention to certain foods and see how much the price differences are in terms of heathy vs unhealthy. I think you’ll be surprised.
Here’s a list of foods that are super healthy and cost under $2 (per serving).
1. Brown rice
2. Whole-wheat or multi-grain pasta
3. 100% whole-wheat bread
4. Yogurt
5. Old-fashioned oats
6. Frozen veggies
7. Russet potatoes
8. Fresh spinach
9. Canned refried beans
10. Canned tuna/salmon
11. Canned marinara sauce
12. Whole wheat pita bread
13. Eggs (tiny bit more than $2)
14. Canned tomatoes
15. Fresh romaine lettuce
Do you see what I mean? Knowledge is power my friends. Thinking ahead is golden.
So much of weight loss is stopping and making a plan of action. Maybe make Sunday nights your meal planning night and plan the whole week out. No room for error. Maybe Saturday afternoon could be making and freezing meals. And if you don’t feel like you have time to do all of this, try buying a few of the items on the list I made of meal ingredients under $2. Grab a pita and put a bit of tuna and lettuce and tomatoes in it and VOILA! You have a very healthy lunch. Throw a few carrots in a bag, and a container of milk and you’re good for a lunch or snack. PLAN PLAN PLAN!
Remember a few weeks ago (I think it was), I posted about putting together SMART goals. This could be one of your goals. Planning meals. Buying in bulk and freezing meals so there is no room for error. If you’re one of those people who needs convenience and if you’re hungry, you need it NOW, than this will be your path to success, I assure you. Plan ahead and the convenience will be there when you need it.
Some of you might read this and think that this is definitely too much work. I get that. I really do.
Here’s why losing weight and getting healthy is so hard for people – and why people quit.
It’s about changing habits. Any habit is hard to break. Any habit will take time.
Let’s make new, healthy habits.
It will take time. It will take effort. But it’ll be worth it.
When you wake up tomorrow, make a plan. A healthy, nourishing, and fulfilling food plan.
And put that plan into action. And it doesn't even have to cost you an arm and a leg.
Your body will thank you.