Eating Healthy on A Tight Budget: 6 Ways to Make Your Groceries Stretch (2 of 4)

Protein Without Breaking The Bank

Protein is so important for muscle repair, energy, and general immunity, but it doesn’t have to come from the most expensive cuts of meat. Plant-based options for protein are a lot cheaper and are usually lower in saturated fat—think beans, lentils, nuts, or pulses.

For those who still opt for meat, be sure to choose carefully. Extra lean meat may cost more on the front end, but if you bulk out your dishes like chili or shepherd’s pie with beans or veggies, you won’t need quite as much meat. If you budget will only afford you the cheaper meats, you can reduce potentially higher fat content by cooking it and cooling it off, and then removing the hardened layer of fat the next day. Chicken on the bone is also another affordable choice; just remove the skin before cooking it and that will help you reduce saturated fat.

Seafood lovers can also turn to tinned or frozen fish to save some money. Varieties of seafood like sardines, mackerel and salmon are packed with heart-healthy Omega 3 fatty acids and also typically cost less than fresh fish. Just be sure to avoid heavily breaded, fried, or battered products, which can add additional salt and fat.

Healthy Carbs For Less

Carbohydrates fuel your body, and whole-grain versions of these carbs like rice, pasta and bread can usually cost the same, or only slightly more, than the refined versions. Whole grain versions are more filling and promote digestive health, which make them a better investment long term.

Oats are one of the most cost effective and versatile carbs you can incorporate into your diet. A bag of oats is often less expensive than boxed cereals and can be prepared in a number of ways. If hot oats or porridge is not for you, overnight oats are another alternative you can eat cold—which can be quite delicious when paired with toppings like fruits and spices.