How to Eat Healthy & Nutritious Meals on a Budget

Being on a budget doesn't mean you have to give up healthy food for your family.

Feeding a family is a big challenge. Feeding a family on a budget? Well, that's an even bigger one. Preparing healthy nutritious meals on a budget? Today, that can be almost impossible. But, with a little creativity, you can feed your family healthy, nutritious meals that won't blow your budget.

Things You'll Need

• Creativity
• Recipe file
• Cookbook

Instructions

1. Always buy what's in season when choosing fresh fruits and vegetables. In-season produce is plentiful and inexpensive. The best deals and the best produce can often be found at your local farmer's market. Check your local paper for grocery store bargains. When you find a good deal, buy in bulk. Can or freeze anything you can't use this week.

2. Don't overlook eggs. Few foods pack the protein punch that eggs do. Scramble some up, sauté some of those veggies that you picked up at the farmer's market, and make a delicious omelet. Make cinnamon French toast, and top it with some sliced peaches or apples. Eggs aren't just for breakfast any more, either. Whip some up for a quick and easy dinner.

3. Pick up some whole wheat pasta, which is low in cost and high in nutritional value. Toss it with prepared pasta sauce or make your own. Add sautéed mushrooms and garlic to gove a little more punch to the sauce. Top it off with some steamed veggies to stretch this bargain meal even further.

4. Stock up on potatoes. Bake them, stuff them with steamed broccoli, and melt cheese over the top for a filling entree. Make potato pancakes. Mash them, and make Shepherd's pie. There are countless options for using inexpensive potatoes to create nutritious, filling meals.

5. Rely on beans as the basis for a variety of dishes. Cook up a pot of brown rice and serve with kidney or black beans for a satisfying vegetarian entrée. Add salsa for spice, and serve with flour or corn tortillas. Make up a big pot of vegetarian chili. Coupled with a green salad and crunchy bread, any of these can become a complete meal.

6. Use meat as a condiment rather than the focus of a meal. Cut chicken or lean beef into strips, add veggies, and cook up a delicious stir fry. Buy chicken thighs on sale, cook them up, and pull the skin off. Freeze the cooked meat to use in tacos, casseroles, soups or stews.

Tips & Warnings

• Use coupons as often as possible, but only on things that you use

• Keep a spreadsheet of prices on things that you usually buy. That's how you'll know when you're getting a great bargain. Items tend to go on sale cyclically. The spreadsheet will tell you when items such as cereals go on sale so that you know when to stock up.

References

• Kansas State University Research and Extension: Cooking on a Budget