The American Sports and Fitness Association is committed to helping Americans save money while still eating healthy meals. To that end, they have come up with 7 tips for healthy cooking on a budget. From grocery shopping tips to meal planning advice, these tips will help you save money while still eating nutritious meals. Read on to learn more about how to cook healthy meals on a budget!
1) Invest in a Slow Cooker
Investing in a slow cooker is one of the best ways to save time and money when cooking healthy meals on a budget. Slow cookers are inexpensive and can be used to make many types of dishes, from soups and stews to casseroles and desserts. Not only do they require less hands-on cooking time, but they also use less energy than traditional ovens. For instance, using a slow cooker to make a pot roast can use up to 70% less energy than an oven.
When looking for a slow cooker, it’s important to consider your needs. If you’re cooking for a large family, choose one with a larger capacity. For individual meals, look for a smaller option with fewer functions. Additionally, be sure to read reviews and determine the longevity of the product before buying.
Slow cookers can help you save money and time in the kitchen. Whether you’re looking for a simple stew or a gourmet dinner, you can cook healthy meals on a budget with a slow cooker.
2) Meal Plan
Meal planning is a great way to make sure that you are eating healthy on a budget. It takes some of the guesswork out of shopping and cooking. Start by writing out your meals for the week, so you know what you’re going to buy and cook. Make sure to plan out snacks too, so you don’t reach for unhealthy options when you’re hungry. Once you have your meal plan written down, you can use it to create a grocery list. This will ensure that you only buy the ingredients you need and help prevent food waste. Meal planning can also be used to help you switch up the flavors and types of dishes you eat. Try something new each week or mix and match ingredients to keep meals exciting.
3) Shop the Sales
The best way to save money while grocery shopping is to shop the sales. Many grocery stores will feature weekly or monthly specials and promotions that can help you save a lot of money on the ingredients you need for healthy cooking. It’s a good idea to look for items that are in season as well as stock up on pantry staples when they’re on sale. If you have the time, you can also check out discount grocery stores, which often have great deals on items like produce, grains, and canned goods. Taking advantage of store discounts and coupons can really add up and help you save big!
4) Use Canned Foods
Canned foods can be an easy and affordable way to incorporate healthy ingredients into your meals. Canned fruits and vegetables are a great option for adding nutrient-rich ingredients to your diet. Many canned varieties are already pre-chopped, so they can save you time in the kitchen.
Be sure to read labels and look for low-sodium or no-salt-added versions when possible. Additionally, canned fish like tuna, sardines, and salmon provide healthy sources of protein.
If you're short on time and have limited access to fresh produce, canned fruits and vegetables can be a great way to add more nutrition to your meal. Try using canned tomatoes for soups, chili, and stews, or canned beans for burritos, tacos, or salads. For a quick snack, try tossing some canned fruit with yogurt or nuts for a delicious, nutritious treat.
Canned foods are budget-friendly and can help you make the most of your grocery dollars while still eating healthy. With a few creative ideas, you can easily incorporate these ingredients into your meals.
5) Cook Once, Eat Twice
Cooking a big batch of food at once can be a great way to save money and time. It also allows you to get creative with leftovers and find ways to use them for multiple meals. With careful planning and preparation, you can cook one meal and create two or more meals from it.
One way to practice “cook once, eat twice” is by preparing a large roast or chicken in the oven on the weekend. You can use the leftovers to make sandwiches, salads, casseroles, burritos, or soups. For example, you could make a roasted chicken one night, and then use the leftovers to make chicken salad sandwiches the next night.
You can also freeze leftovers to enjoy later. It’s easy to package them in individual portions and keep them in your freezer for future meals. Soups, stews, sauces, and casseroles are all great options to freeze and reheat when you need a quick and easy meal.
Cooking once and eating twice is a simple way to stretch your food budget while still enjoying delicious meals. By repurposing leftovers, you can save time in the kitchen and enjoy healthy meals without breaking the bank.
6) Consider Bulk Purchases
Bulk purchasing can be a great way to save money when it comes to healthy cooking on a budget. Buying in bulk can allow you to buy items at wholesale prices or in large quantities, which can save you money in the long run. When you purchase food in bulk, you can also reduce waste and make sure that you always have the ingredients needed for your meals.
For example, buying large bags of dried grains or beans, frozen vegetables, and other non-perishables is a great way to stock up on these items without breaking the bank. The same goes for meats, such as chicken breasts or ground beef. Purchasing these items in larger quantities can help you save money, as well as save time in the kitchen by having a variety of items pre-cooked and ready to use.
Another benefit of bulk purchasing is that it allows you to plan ahead. If you know that you are going to need certain ingredients for upcoming meals, it is much easier to buy in bulk and store them in the freezer than trying to purchase those items separately each time you cook. This can save you both time and money.
7) Get Creative with Leftovers
Leftovers are a great way to save money when cooking on a budget. But it can be hard to get excited about eating the same meal multiple times in a week. That's why it's important to get creative with your leftovers and turn them into something new. Here are some tips from the American Sports and Fitness Association:
- Make soups, stews, and chilis – take any combination of cooked proteins, vegetables, and grains, add some stock and seasonings, and you have a delicious soup or stew.
- Try a frittata – use up leftover cooked vegetables and proteins in an egg dish that makes a great breakfast, lunch, or dinner.
- Make tacos or burritos – Use up cooked proteins and vegetables in tacos or burritos with lettuce, tomatoes, and cheese.
- Create a casserole – Combine cooked proteins, vegetables, and grains with a creamy sauce for a comforting casserole dish.
- Whip up a wrap – Wrap up cooked proteins, vegetables, and grains with lettuce, tomato, and some favorite condiments for a quick lunch or dinner.
- Go stir-fry – Start with cooked proteins and vegetables, add some fresh greens and some flavorful sauces for a quick stir-fry.
By getting creative with your leftovers you can save money and still eat delicious meals. Give it a try!
