Economical Eats - Tips on How to Stay on a Budget without Sacrificing Nutrition

by Callum Allan on Apr 13, 2023

Economical Eats - Tips on How to Stay on a Budget without Sacrificing Nutrition


Staying on a budget while trying to maintain a healthy diet can seem like a daunting task. However, with the recent economic downturn, it has become imperative to find ways to save money while still fueling your body with the necessary nutrients. With this in mind, we explore some options for economical eats that will not compromise your nutrition goals.


Plan Your Meals

Meal planning is an essential component of staying on a budget. By planning ahead, you can make sure that you have all the ingredients you need, avoid last-minute takeout, and reduce food waste. Set a weekly or monthly budget for food, and use it as a guide to making a list of meals that you will prepare at home.


Shop Smart

Shop at discount stores, or purchase in bulk from wholesale stores. These places offer goods at lower prices but don't be lured into buying, be sure to check their quality. You can also purchase generic brands or store-branded items, which are usually cheaper than their name-brand counterparts. Vegetables and fruits that are in season are also less expensive, and they taste better too.


Change Your Protein Sources

Protein is an essential nutrient that we all need, and it can be found in a variety of sources. However, some sources can be expensive, like beef and chicken. To save on protein sources, opt for tinned fish like sardines and anchovies. They are cheaper, rich in protein, and full of omega-3 fatty acids. You can also choose dried beans and legumes like pinto, black, and kidney beans, which are high in protein and fibre and can be incorporated into meals in a variety of ways. Adding more vegetarian meals to your diet can help you save money on groceries and can be a healthier alternative too.


Opt for Basic Recipes

Basic recipes like soups and stews can be made in large quantities and are affordable. They also utilize basic ingredients which are readily available, like vegetables, grains, and beans. Another advantage of making these kinds of meals is that they can be frozen, making meal prep seamless for busy days.


Pack Your Lunch, Meal Prep

Instead of buying food from a convenience or fast-food restaurant, try packing your lunch for work. You can save significantly by preparing your meals ahead of time. Meal prep or batch cooking can reduce the amount of time you spend in the kitchen daily, and it can help reduce food waste too.



Eating healthy on a budget is achievable by implementing these tips. Planning your meals, shopping smartly, changing your protein sources, opting for basic recipes, and packing your lunch are all excellent ways to stay on budget while consuming the necessary nutrients to keep you healthy and active.