Planning healthy meals in a world full of drive-thrus is hard for anyone. When you’re short on time, money—or both—the task feels even more overwhelming. But healthy doesn’t have to equal expensive or time-consuming. These tricks can help you dish up nutritious, tasty, easy meals on a budget.
Stock Your Pantry
Step one for nutritious, budget-friendly meals: Stock your cupboards and fridge with affordable pantry staples.
Beans
Dried beans are cost-effective and work in all kinds of cuisine. They’re also packed with fiber and protein. Canned beans are a bit pricier, but easy to grab when you’re in a hurry to get a meal on the table. Just remember that canned beans can be high in sodium. Rinse before you use them to wash away some of the salt.
Oatmeal
Oats are affordable and make a delicious, versatile breakfast base. They’re also high in fiber and rich in vitamins like magnesium and zinc. Steer clear of the packets of flavored oatmeal, which are pricier and usually high in sugar. Instead, reach for the big canister of plain old-fashioned oats. As you cook them, stir in some milk (or nonfat dry milk) for extra nutrients. Top with fresh or frozen fruit to add flavor and sweetness.
Dry milk
Nonfat dry milk is an unsung pantry hero. Liquid milk can expire quickly, leaving you to literally pour money down the drain. Dry milk is affordable and lasts much longer. You can add water to rehydrate it for drinking or pouring over cereal. Or stir it into recipes like oatmeal, soups or sauces for extra protein and calcium.
Grains
When stocking up on grains like pasta or rice, remember that whole-grain options are often the same price as refined varieties. Grab brown rice instead of white, and go for whole-grain pasta over white noodles. One small change adds extra nutrients to your plate.
Potatoes, onions and garlic
These veggies keep for weeks in a cool, dark pantry. Potatoes—including sweet potatoes and white potatoes—can be used in countless ways. Onions and garlic add great flavor to a simple meal, and have vitamins and minerals to boot.
Canned and frozen vegetables
Canned and frozen veggies often get a bad rap, but they keep for ages without spoiling and are a great way to get your daily servings in. Plus, vegetables are often canned or frozen at the peak of their freshness, when they contain the most nutrients. Fresh veggies that have been sitting on a store shelf can actually contain fewer vitamins and minerals than their frozen cousins.
Cheaper meats
Canned meats like tuna or canned chicken can be less expensive than fresh meats. Just remember that they’re higher in salt, so rinse before you use them. And while egg prices have been famously high lately, a dozen eggs can still be cheaper than a package of chicken or beef, so don’t rule them out as a source of protein.
Cheap, Tasty Recipes
Need some inspiration for a tasty meal on a budget? Keep these go-to recipe formulas in your back pocket.
- Jazzed-up spaghetti: Boil some whole-grain noodles. Top with canned tomato sauce, chopped frozen vegetables and a can of rinsed beans (black, kidney, pinto—whatever you have on hand!). This meal hits all the food groups and can feed a family of four for about $6.
- Yes, you can: Build a meal with canned goods from your cupboard. Start with whole-grain pasta or brown rice and mix with a can of soup (try low-fat cream of chicken or cream of mushroom) and a can of tuna or chicken. Add a side of frozen veggies and some thawed frozen fruit for dessert.
- Make a meat swap: Make meats go farther by cutting the amount in half and adding chopped mushrooms in its place. You’ll still get the meaty flavor, and the mushrooms will round out the flavor and texture on a budget. Try the mushroom swap in dishes like meatloaf or hamburger patties. You can also whip up a quick stroganoff: Top whole-wheat egg noodles with a mix of ground beef and mushrooms and a can of low-fat cream of mushroom soup. Stir in sauteed onions and garlic for a flavor boost.
Budget-Friendly Tips for Healthy Eating
There are other tricks that can help you dish up a healthy plate that saves both time and money:
- Focus on food groups: When planning meals in a hurry, it helps to have a guide. The MyPlate model calls for filling half your plate with fruits and vegetables. Then round out the rest with whole grains, lean protein and low-or fat-free dairy.
- Go slow: If you have a slow cooker, it’s a great way to put together a meal on a busy day. Throw ingredients together in the morning and come home to a healthy dinner—no drive-thru necessary.
- Rethink drinks: Beverages can be expensive and are usually short on nutrients. Instead of filling your cart with soda, juice and other pricey drinks, aim to drink tap water more often. If you’re bored with plain water, add a splash of fruit juice or a slice of lemon or orange for flavor.
- Reduce waste: We spend a lot of money on food that ends up in the trash. Regularly take stock of what’s in your kitchen and find ways to use food before it spoils. If your veggies are starting to wilt, throw them into a soup or omelet. Or chop and freeze fruits and vegetables that are almost past their prime. You can use the fruit in oatmeal or smoothies, and add vegetables to pasta dishes, soups and casseroles.
- Plan ahead: Mapping out your meals for the week can help you stick to a budget and a healthy eating plan. On a busy weeknight, it’s a lot easier to skip the fast-food line when you have a plan in mind.
With a few small shifts, you can make healthy eating fit into your life and your budget.
Bethany Thayer, MS, RDN, is the director of the Henry Ford Center for Health Promotion and Disease Prevention. Learn more about Bethany.
