Eating healthy can be challenging enough but to eat healthy on a budget can seem almost impossible. Before opting for a fast food dollar meal try some of these great tips:


First of all, do some planning:

  • Set aside time each week to plan your meals
  • Shop the ads of your grocery store so you can buy healthy items that are on sale
  • Shop on a full stomach so you’re less likely to buy on impulse
  • Make a grocery list and stick to it


Foods to limit:

  • Fast food
  • Junk food
  • Alcohol
  • Salty and Sugary foods
  • Foods high in saturated fats such as fatty meats, cheese, and regular dairy products


Quick cost cuts:

  • Plan your meals around grocery store specials: This is a great time to shop for meats, dairy products and fresh produce that are on sale
  • Buy healthy foods in bulk
  • Buy fresh produce that is in season. It’s less expensive and tastes better.
  • Try beans in your meals as opposed to or in addition to meat
  • Make home-cooked meals. Eating out on a regular basis can be very costly. Plus restaurant foods can be high in fat, sodium and cholesterol.


Stock up on these foods:

  • Beans and lentils
  • Pasta
  • Brown Rice
  • Canned fruit in light syrup or natural juices
  • Low sodium canned vegetables
  • Low sodium soups
  • Inexpensive cuts of meats for soups and stews
  • Canned tuna and salmon
  • Spices and condiments: mustard, salsa, seasonings, tomato sauce, reduced sodium soy sauce
  • Frozen foods such as fruits for smoothies and vegetables for stir- fries and soups


A few other helpful hints:

  • When preparing meals make extra to freeze for later use
  • Make your own stock for soups and stews with left over vegetable trimmings
  • Try crockpot recipes. They are fast and inexpensive



Here is a great recipe that is healthy, inexpensive and takes less than 20 minutes to make.


Quick and Easy Black Bean Soup

Serves: 6

Hands-OnTime: 5 Minutes
Cooking Time: 15 Minutes
Total Time: 20 Minutes

  • 2 (15 ounce) cans black beans, undrained
  • 1 (16 ounce) can reduced sodium chicken broth
  • 1/2 cup salsa
  • 1 tablespoon chili powder
  • Reduced fat shredded cheese (optional)
  • Reduced fat sour cream (optional)
  • Chopped onion (optional)
  • Cilantro (optional)
Mash one can of beans with food processor. Pour both cans of beans into medium saucepan. Add chicken broth, salsa, and chili powder. Bring to a boil. If desired top with shredded cheese, sour cream, onion, and cilantro.
Nutrition Info (per serving)
Calories 135 (10% from fat)
Fat 1.7g (sat 0.5g)
Cholesterol 2mg
Carbohydrate 24.6g
Fiber 8.4g
Protein 9.5g

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