9 Tips and Recipes for Healthy Eating on a Budget

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Anyone who’s tried to stay healthy knows that it’s a challenge when you are living on a tight budget. How about we tell you this is possible? Knowing how to shop smart, plan your meals, and reduce food waste is important. Following this article can save money on food and stay healthy. Are you ready to start eating healthy while saving on your food budget? Then read our guide below!

Create meal plans

Planning is one of the most important ways to save on your breakfast, lunch and dinner. Meal planning is not only good for your wallet but also for your health. If you plan what you cook, you will be less likely to reach for fast food restaurants or takeaways.

How can you plan this properly? It is simple. Make a list of what you want to eat for the whole week, and list all the ingredients you need. Check your pantry and fridge to see which ingredients you already have and which ones you still need to buy. Make sure you only buy the ingredients you need to avoid food waste.  

Smart shopping reduces the cost per person

Another way to spend less on groceries is to shop smart. Smart shopping means looking at the unit price of a product rather than just the total price. It is often cheaper to buy a larger pack than several small packs. When grocery shopping, it’s also important to be mindful of how much you’re spending. Check out our money-saving article, 25 Ways to Budget and Save Money on Groceries and Food in Canada to make the most out of your grocery money.

Don’t forget to look for discounts on specific products or offers for two products for the price of one. Take advantage of these, but make sure you only buy products you really need.

Use a grocery list and buy in bulk

Another way to save money on groceries is to buy in bulk. You can usually save money if you buy larger quantities of a particular product. This is especially true for products like oil, rice, pasta and beans.

If you buy in bulk, make sure you store the products correctly. Dry produce can be stored in airtight containers. Also, make sure you use the products in time to avoid spoilage. For durable and food-grade storage containers, check out Zwilling for discounted vacuum pouches and boxes for as low as C$9.99.


Healthy eating starts at home

Cooking at home is healthier than takeaway or fast food and is also a lot cheaper. When you cook at home, you know exactly what ingredients go into your meals and can make healthier choices. This is also a great way for you to be creative with your meals and even do meal planning for your leftovers.

Cheap budget recipes (meat, vegetables, chicken, fish, pasta)

If you are not used to cooking at home, start with simple recipes. You can find countless recipes online:

  1. Our Best Budget-Friendly Recipes — Food Network Canada
  2. Easy dinner recipes that cost less than $5 per serving | Canadian Living
  3. 15 budget-friendly recipes
  4. 10 Cheap Meals To Make When You’re On A Budget – Chatelaine 

Eat healthy and reduce food waste

Research by the National Zero Waste Council reveals that nearly 2.3 million tonnes of edible food are wasted annually in Canadian households. Food waste is a significant problem in many households and can lead to waste of money and food. One way to save money on food is to reduce food waste. This can be done by planning, as explained above, but also by freezing leftovers and using leftover fruit and vegetables in soup or smoothies.

You can reduce food waste by storing food properly, checking expiry dates and only buying products you really need.

Make use of seasonal produce when cooking

Buying seasonal produce is not only good for the environment but can also help you save money on food. Seasonal produce is often cheaper because it is grown locally and there are no extra costs for transport and storage.

Some tips for buying seasonal produce include visiting local farmers’ markets, looking for seasonal recipes and buying larger quantities to store or freeze. There are plenty of seasonal produce available, such as pumpkins in autumn and strawberries in summer, that can be used in simple and tasty recipes. You can also take advantage of shops offering fresh ingredients for healthy recipes like Revive Superfoods. The shop offers healthy and fresh blends for recipes like smoothies and acai bowls. 

Opt for cheaper options

Another way to save money on food is to choose cheaper options. This does not mean you have to compromise on quality or taste. Many cheaper options are available, such as private-label products and lesser-known brands. For premium yet discounted meat, check out Chicago Steak Company for a wide range of meats from ribeye to Wagyu. 

You can find cheaper options by comparing prices, choosing seasonal products, or buying more oversized products. You can also choose cheaper alternatives to more expensive foods, such as beans instead of meat or frozen vegetables instead of fresh vegetables.

Money-saving tips

Using coupons and offers is a great way to save money on food. It’s helpful to check if there are offers for food and drink so that you can make the most of any promotions.

With these tips and recipes, a healthy and cheap meal is possible

When you plan your shopping, you can also consider any special offers in the supermarket and adjust your behaviour accordingly. For example, you can save money by buying ingredients on sale and planning a meal around them. Moreover, meal planning prevents you from making last-minute decisions about what to prepare, often resulting in buying more expensive and less healthy options. It may take some time and planning initially, but in the end, it will save you money and ensure something delicious is on the table.

Daniel de Vries
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