Meal time is getting a lot harder due to the rising price of groceries and the reduction of food pantries and similar programs around the country. Not a good situation for anyone, but more challenging for those dealing with chronic conditions, who often find food prep challenging in the best of times. Today’s post focuses on ways to stretch your dollar and some ideas for healthy, nutritious meals that are low cost.
Be sure to check with your provider, condition specific organization (e.g. American Diabetic Association) and community organizations for information about food programs in your area.
To reduce food spending try the following:
• Set a budget and stick to it. Track your spending and use cash instead of plastic. Keep meals simple and healthy, using what’s in season.
• Meat is not a requirement, keep portions small, purchase when on sale. Chicken is generally the cheapest meat. Avoid cold cuts as they are high in salt and fats. Keep in mind that many foods, such as lentils, beans, dairy products, eggs, nuts, Quinoa, Edamame, soy, nut butters and oats have as much, if not more protein than meat. Check out Johns Hopkins article 5 Protein-Packed Foods for Healthy, Meatless Meals.
• Purchase generics (store brand) particularly for things like salt, sugar, or baking soda.
• Plan meals before you shop. That way you’ll know what to shop for. Use a free printable weekly meal plan, which makes it very easy to figure out a menu and create your shopping list at the same time. Check store circulars for sales, as well as what you may already have on your shelves, as part of your menu planning. Make a list and stick to it.
• Shop more than one store and definitely consider places like Trader Joe’s and the Aldi Store. Stick to what you need. Be aware that places like Dollar General or Dollar Tree, that now offer a variety of canned goods and even frozen foods, may not be cheaper than your regular grocery store. Be sure to check expiration dates.
• Purchase bulk for items that you will use-carrots and sweet potatoes can last a long time, strawberries can’t, unless you freeze them.
• Look for two for one deals on items that you would normally buy, have a long shelf life or can be frozen and it’s cheaper than comparative options.
• Don’t shop hungry: When you’re hungry you’re more likely to impulse buy.
• Buy frozen produce: They will last longer then fresh.
• Limit processed and prepared foods: They are generally a lot more expensive and not as healthy as what you can make yourself. Avoid ultra-processed food (e.g. chips, cookies, crackers, candy, frozen pizzas, instant noodles, processed meats).
• Use what you have: Before buying new, check your pantry, freezer and refrigerator. Save glass jars and use them to store left overs.
• Organize your foods Using dividers and repurposing containers. I did this over a year ago and noticed a reduction in my weekly grocery bill as I find it easier to keep track of what I have in stock, what I’m running low on etc. I don’t over buy and I use items before they hit their expiration date.
• Cook once and freeze: When you have the energy to cook, double your recipe so you stash a meal in the freezer for those times you don’t have the energy or time to cook.
Websites featuring healthy, low cost and easy cooking recipes: If you haven’t checked Tastemade Struggle Meals you may want to start there. Lots of tips and tricks that making cooking easier. The recipes are easy to understand and the videos are fun to watch.
Can’t figure out what to make? Just enter what you have handy in your search engine and see what recipes come up. Some sites to consider
• Smitten Kitchen One of my go to sites as every recipe I’ve tried has tasted great.
Check out Past posts
Eating Healthy When You Have No Energy to Cook
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