How to Have Healthy Meals on a Budget

In a world of fast-food, frozen dinners and pizza delivered right to your doorstep, "healthy" doesn't seem to be part of the American diet. As a result, diseases like diabetes and heart disease are on the rise. Take a stand against that. Eating healthy meals doesn't have to be hard. It also doesn't have to break your budget. In fact, it can save you money.

Instructions

1. Plan your weekly menu in advance. Plan meals that don't rely heavily on expensive items. Instead of planning meatloaf for dinner, you can make hamburger soup. That uses a lot less meat. Better yet, you can substitute beans for the meat and save even more money. It's healthier, too.

2. Buy in bulk. Items such as grains and beans are cheaper when you buy them in bulk.

3. Have a food preparation day. Instead of chopping vegetables, cooking grains and browning meat every time you need it, try having a day to do it all at once. This saves time and money. When you have food on hand that has already been prepared, it's easier to put together a meal. It also makes it less likely that you'll need to rely on fast-food on those days when you need a quick meal.

4. Have plenty of cooked grains on hand. Cook them up on your prep day. Place them into quart-size freezer bags. You can freeze them. If you will be using them within the week, you can put them in your fridge. They will be ready for a quick, inexpensive meal.

5. Use dry beans. Dry beans are a lot cheaper than their cooked counterparts. They are also a good meat substitute. Soak one-part beans to three-parts water in a large pot overnight. In the morning, drain the soaking water. Refill with fresh water. Cook beans for about 90 minutes or until soft.

6. Have a variety of cut-up produce available. Chop up carrots, celery, onions, and peppers in advance. When you are ready to make your next meal, these items will be ready to go.

7. Have healthy food that is easy to take with you. Eating fast-food on the road can really drain the budget. Try having items on hand that are quick, healthy and easy to take with you when you need a quick meal on the run.

Tips & Warnings

• When grocery shopping, avoid buying items at "eye level." These tend to be more expensive and placed to tempt impulse shoppers. Look for items on the top and bottom shelves.