PREPARING tasty meals doesn’t have to be expensive. You can meal-prep like a pro and shop smart to still eat healthy meals on a budget.
Gone are the days where eating on a budget meant munching on turkey twirlers and smiley-faced potatoes.
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It’s now easy to achieve better health through diet by cooking up easy, healthy meals and still saving money on your weekly supermarket bills.
Clinical Nutritionist, Suzie Sawyer fromFeel Alive UK, makers of a range of evidence back nutrients – Alive! with 26 fruit and vegetables says:“Living Healthily for £20 per week is £2.85 per day! While it might take a little more planning, it can definitely be achieved.
“There’s lots of health-giving meals on a £20 per week budget.”
Here, Clinical Nutritionist Suzie shares her top tips to help eat well for £20 a week - and it’s meals the whole family can enjoy too…
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WEEKLY MEAL PLANNING
Suzie says it is impossible to stick to a budget without a plan.
She says: “A plan - even if not on a really restrictive budget - will help you choose healthier options and ensure good variety.
“The more variety and colour variations, the more nutrients you’ll be consuming.”
DON’T SHOP WHEN HUNGRY
A simple yet effect tip to eat well on a budget, advises Suzie, is to not shop when you're hungry.
She says: “You’ll end up loading the trolley with snacks you don’t need and buying appealing and easy ready meals which could blow the budget.
“Ready meals are often high in sugar, salt and flavourings which won’t satiate appetite for long, hence you’ll be reaching for the snacks again.”
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GET THE STAPLES RIGHT
Nutritionist Susie says shoppers will get lots of ‘bang for their buck’ when purchasing whole grain foods on their weekly food shop.
“Buckwheat, quinoa, brown rice, oats and whole wheat pasta contain plenty of nutrients because they’ve not been refined,” explains Suzie.
“They are high in protein and in fibre so they’ll fill you up and keep you feeling full, so you’ll eat less.
“You get lots of bang for your buck with these foods and they’re incredibly versatile.”
EAT SEASONALLY
Locally-sourced produce and farmers markets tend to be cheaper because they’ve not travelled half way around the world to get to your plate, explains Suzie.
“Plus, they’ll be richer in nutrients,” she says.
She also suggested people purchase ‘imperfect’ fruit and veg from the supermarket as it’s a great way to eat well on a budget plus it saves the pennies too.
“Many supermarkets are now selling imperfect fruits and vegetables really cheaply as people don’t want to buy them because they don’t look as good.”
SUZIE'S BUDGET HEALTHY MEAL SUGGESTIONS
BREAKFAST
- Overnight oats - Soaked overnight in a little apple juice, served with a scoop of natural yoghurt and sliced banana. (Approx. 0.50p per serving)
- Two slices of wholemeal brown bread with half smashed avocado. (Approx. 0.70p per serving)
LUNCH
- Tarka dhal - make 4-6 servings. (Approx. 0.30 p per serving)
- Bombay potato cakes. (Approx. 0.35 p per serving)
DINNER
- Mediterranean-style veggie pasta using dried pasta, onion, tinned tomatoes, mixed beans, basil, carrots, garlic, vegetable stock, and parmesan cheese. (Approx. 0.58 p per serving)
- Lentil spaghetti Bolognese - less than £1 per serving
- Sweet potato and chicken curry -- less than £1 per serving
LOAD UP ON BEANS AND LENTILS
Suzie says beans and lentils are super cheap to buy and they can be chucked in with multiple family dinner recipes to make meals go further.
She says: “Beans and lentils are incredibly cheap to buy - beans are even cheaper bought dry and then soaked before using, and are great sources of protein.”
“Whole grain oats, nut butters and quinoa are also other staple, budget friendly must-haves for the cupboard.”
Suzie also shared her toprecommendationsfor staple budget-friendly foods to keep in the fridge and cupboard.
For protein, the nutritionist suggested supermarket own brand eggs and either chicken or lamb livers as they can be used to create high protein, low fat, rich vitamin A meals.
Whole chickens are a cheap and easy way to feed a family and last a number of meals while smoked mackerel fillets have super healthy omega-3 fats and make great lunches.
The nutritionist from Feel Alive UK, says tinned baked beans, sweat potatoes, onions, bananas and frozen peas are also family food staples that come within a £20 budget.
And when choosing dairy options, Suzie advised supermarket own brand natural yoghurt as it’s essential for overall great health - and cheap!
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