Budget Friendly Meals: Part 1

“How to Shop & Meal Plan Smarter”

Let’s talk about something that affects almost everyone: the cost of groceries. Whether you have a large or small family or even those that are simply living solo and feeding themselves, we can all benefit from some dollars saved! Grocery shopping and feeding our family of 7, with larger bodies, has been the ultimate challenge for the last 20 + years! I believe it’s also important to remember that not everyone is going to like the same things and that is completely ok and normal, we can offer variety and still appease the majority most of the time!  In this two-part blog series, we’ll cover some tips and tricks to help you budget just a little better! 

Eating healthy can sometimes feel expensive. Fresh produce, quality protein, specialty foods, and convenient “healthy” products can add up quickly. Not to mention what I often say, it’s usually the packaged, in the isles, foods that tend to add up quite quickly…and often it’s those foods that we may need to lessen anyway! In fact, some of the most affordable foods at the grocery store are also some of the most nutritious.

Here’s the good news: Eating a nutrient-rich diet does not have to mean spending crazy dollars…I mean it can, but with some planning, I believe we can make a positive dent in saving. 

​The key is learning how to shop strategically and as with the many things we talk about in our nutrition and wellness coaching, a little PLANNING goes a long way! 
​
1. Start With What You Already Have
Before you head to the grocery store or create your grocery orders (which honestly helps us budget!), take a quick inventory of your pantry, refrigerator, and freezer. Do you have random items in your pantry or freezer that you could create a meal from-even if it doesn’t look like a traditional “meal”? Can you use some items tucked away in your freezer by balancing them with a fresh veggie or fruit that you add to your grocery list? 
Before shopping:

1. Check your pantry and refrigerator.
2. Look at what needs to be used first.
3. Check sales and store specials-if ground turkey is on sale use it vs ground beef etc. 
4. Choose a few meals for the week built around what you have but that needs to be used first.
5. Make a grocery list.
6. Stick to the list as much as possible.

You don't need to meal prep every meal for seven days.
Even planning 3–4 dinners and a few easy breakfasts/lunches can make a huge difference.
You may already have:

• Rice
• Pasta
• Oats
• Beans
• Canned vegetables
• Frozen vegetables
• Canned tuna or chicken
• Peanut butter
• Potatoes
• Frozen meat
• Spices and sauces

Instead of starting with a blank meal plan, start with what you already own that you know your family already enjoys.
This can save money and reduce food waste at the same time.

2. Build Meals Around Affordable Protein
Protein is an important part of a satisfying meal, but it doesn't have to be always be expensive. Some budget-friendly protein options include the following and don’t be afraid to buy the store brands when truly needing to save on costs. 

• Eggs
• Chicken breasts or thighs (frozen is just fine!) 
• Ground turkey
• Ground beef when on sale
• Canned tuna (if able, these canned brands are best but in a pinch, go with what you can afford)
• Canned chicken (if able, these canned brands are best but in a pinch, go with what you can afford)
• Beans
• Lentils
• Greek yogurt 
• Cottage cheese
• Milk
• Peanut butter
• Frozen fish when on sale

You don't have to eat steak or fresh salmon every night or even every week to get adequate protein. Think about using a combination of animal and plant proteins throughout the week.

3. Don't Be Afraid of Frozen or Canned Foods
Fresh isn't automatically better. I learned this when working for a food broker company and believe me, in North Texas & many areas where you may live, frozen fish for example, may be far “fresher” than “fresh” fish!  Frozen fruits and vegetables can be an excellent budget-friendly option because they are convenient, nutritious, and don't spoil as quickly. Canned foods can also be incredibly useful.
Try keeping some of these on hand:

• Canned beans
• Canned tomatoes
• Canned tuna
• Canned chicken
• Canned corn
• Canned green beans
• Canned fruit packed in water or juice

The goal isn't to buy the fanciest version of a food. The goal is to have nutritious foods available that you will actually eat.

4. Choose Your "Staple Foods/Meals”
One of the easiest ways to save money is to identify a handful of inexpensive foods that can be used in multiple meals.
For example:
Rice + chicken + vegetables
can become:

• Chicken rice bowls
• Chicken stir-fry
• Burrito bowls
• Chicken soup
• Chicken fried rice

Or:
Ground turkey + potatoes + vegetables
can become:

• Turkey taco bowls
• Turkey and roasted potatoes
• Breakfast hash
• Turkey burgers with potatoes
• Taco salads

When the same ingredients can be used multiple ways, you buy fewer items and waste less food. Just change up the seasonings! 

And a TIP we use here: as much as possible, we keep the ingredients separate so that everyone can choose what they want…this reduces waste and most of the time everyone is more satisfied wit their meals! If we buy bagged salad, we leave the dressing off and everyone can choose their faves, if there is a veggie or an ingredient that not everyone likes, we’ll leave it separate and each can add if they desire. I’d much rather do this than have a lot of waste or noses turned at my meals! LOL! 

Flexible meal planning can save you more money than rigid meal planning

Before You Go…
​Eating on a budget doesn’t have to mean sacrificing nutrition. Sometimes, it simply means being a little more intentional about what you buy, how you plan, and how you use what you already have.

So here’s something to think about before your next grocery trip:
What is one change you could make this week that would help you spend less at the grocery store without feeling like you’re sacrificing the foods you enjoy?

• Maybe it’s checking your pantry before you shop.
• Maybe it’s choosing a less expensive protein.
• Maybe it’s buying frozen vegetables.
• Or maybe it’s simply planning a few meals before you head to the store.

You don’t have to change everything at once. One small shift can make a difference.

And we’re not done yet! In Part 2, we’ll take these ideas a step further with practical ways to stretch your groceries, make multiple meals from the same ingredients, and put together simple, budget-friendly meals your whole family can enjoy.

Stay tuned!
~With LOVE & Strength, Missy