How to Create Healthy Meals on a Budget [VIDEO]

Take the stress out of weekday meals with these affordable easy meals

Planning affordable meals for your family with the rising cost of food and other expenses alongside a busy schedule, isn’t an easy task.  With a little planning, creating affordable meals is possible and doesn’t need to take an overwhelming amount of time.

3 Simple Steps to Create Healthy Meals on a Budget 

1. Let the grocery store flyers inspire your meals for the week
 

• Visit your favourite local grocery store website or an app such as Flipp and find out what is seasonal and on sale this week. 

• See if you have a local store near you that has foods available on FlashFood which offers fresh foods at up to 50% off.

2. Incorporate top budget friendly foods in your plan

Fresh Fruit:

• In fall/winter e.g. apples, bananas, oranges, grapefruit, grapes, pears.  
• In spring/summer e.g. stone fruit, berries, watermelon, melons.

Fresh Vegetables:

• In fall/winter e.g. broccoli, cauliflower, cabbage, bok choy, brussels sprouts, dark leafy greens, kale, peppers, cucumbers, beets, eggplant, zucchini.  

• In spring/summer e.g. green beans, asparagus, lettuce, tomatoes, dark leafy greens, kale, squash. 

Frozen Fruit & Vegetables:

• These are as nutritious as fresh options so choose these when fresh items are costly

Legumes:

• Incorporate plant-based meals more often in your meal planning that include beans and legumes.  Add extra beans and legumes used in traditional meat based recipes such as soups, Bolognese sauce, chilis and stews. 
  

Meat/Poultry/Seafood:

• Divide larger packages of meat into smaller portions for the freezer. For cheaper, tougher cuts, marinate them or use a slow cooker or pressure cooker to make them more tender and flavourful. 
  

Eggs:

• Always an excellent high-quality affordable protein option

Dairy:

• Freeze yogurt that is discounted as expiring in single servings you can add to smoothies.  Freeze grated cheese on sale to use for homemade pizzas at a later date

3. Use the ‘Build a Balanced Meal’ framework to optimize health 
 

A healthy meal does not need to be fancy.  Be sure to include the 3 components of a balanced meal for all your breakfast, lunch and supper choices:
 

Grains/starches 

• Grains/starches such as bread, pasta, rice, potatoes and cereals supply the brain and muscles with carbohydrates for energy.  

• Grains/starches also supply your body with fibre and key vitamins and minerals such as B-vitamins and iron.
   

 Vegetables and/or fruit 

• Fresh, frozen, canned, veggies and fruit as well as dried fruit and vegetable/fruit juices also provide needed carbohydrates for the brain and muscles for energy.  

• Veggies and fruits are loaded with vitamins, minerals, antioxidants and fibre that are key in preventing a variety of medical issues.
   

Source of protein 

• Protein is found in foods such as meat, poultry, seafood, eggs, cheese, yogurt, milk, soy milk, beans/legumes, tofu and nuts/ seeds.  

• Protein is required for muscle and tissue repair, healthy immune function and sustaining energy and fullness in a meal. 

• Protein rich foods supply vitamins and minerals such as iron, zinc, vitamin B12 while others supply calcium and vitamin D.  

• Let the vegetables drive dinner! To reduce food waste and having to spend more money on food, select the vegetables first.  Examine your fridge drawer and meal plan based on what is potentially going to spoil first.

10 Healthy Meals on a Budget 

 Looking for some budget friendly affordable meals?  Try one of these ideas this week: 

Black Bean Tortilla Stack 

This is a favorite plant-based recipe enjoyed by my family and the leftovers work great for lunch the next day. Grab the Black Bean Tortilla Stack recipe here. Serve with a tossed green salad or sliced cucumbers.

Indian Butter Chicken with Chickpeas 

This comfort food recipe is excellent served over rice and served with frozen green peas or your favorite seasonal steamed vegetable. Use your own personal butter chicken recipe and add 1-2 cans of chickpeas or try my recipe for butter clicken here. 

Frittata 

Try this healthy recipe for a Simple Vegetable Frittata and serve with toast and whatever raw vegetables you have in the fridge that need to be used up. 

Cowboy Ground Beef and Bean Casserole 

 This on pot casserole is a hearty meal full of lots of good nutrition and affordable ingredients. Check out the Ground Beef and Bean Casserole recipe here. 

Homemade Veggie Burgers 

Here are a few of my favorite versions with a simple list of ingredients: Veggie Lentil Burgers and Easy Chickpea Burgers.  Serve with raw veggies and dip. 

Apple Dijon Pork and Sweet Potato Bake. 

This sheet pan meal uses many affordable foods you can find year-round.  Grab the recipe here and serve with steamed fresh or frozen vegetables. 

Shakshuka 

If you have not tried this one-skillet tomato egg dish, this will become a new favorite for either supper or on the weekend for brunch. Try this very popular recipe here:  Skakshuka with Feta  and serve with fresh pita bread and a tossed salad. 

Beef and Lentil Stew 

Try this Beef and Lentil Strew recipe in your slow cooker or pressure cooker (or cook long and slow until the meat is tender in a pot on the stove).  

Simple Salmon Salad Sandwich 

If you need a high protein dinner that can be made in minutes try this simple Salmon Salad Sanwich recipe here and serve with carrot and celery sticks.  

Roasted Chicken 

 Try the recipe for roasted chicken on this previous blog post to go with fresh/frozen steamed vegetables and couscous or rice AND use the leftovers for a different meal the next night. 

Let us know in the comments below which one of the above meals you are going to try, or suggest another one of your favorite healthy meals on a budget that you like to make! 

Want to learn more about healthy eating on a budget?