8 Tips To Eat Healthy on a $100 Budget

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Have you ever wondered if it’s possible to eat healthy without spending a fortune? I know that most of you think that eating nutritious food requires breaking the bank, but that's just not true. 

With a bit of planning and smart shopping, you can create a healthy meal plan that fits your budget. 

Today, I'll share my top tips for eating healthy on a budget, based on a recent trip to my local grocery store. Let's dive in!

1. Choose Affordable Protein Sources

Protein is a crucial part of any diet, especially if you’re looking to maintain muscle mass while losing weight. 

Here are some budget-friendly protein options:

• Chicken Breasts and Thighs: Chicken is versatile, lean, and packed with protein. Chicken breasts are a bit leaner, but thighs offer more flavor and tenderness. If you want to go even cheaper, opt for bone-in, skin-on cuts and remove the skin yourself.
• Lean Ground Beef: Ground beef is another excellent source of protein. Look for 85% lean ground beef; it provides a good balance of flavor and lower fat content. If you're feeling indulgent, grass-fed beef is a healthier option, but it may be pricier.
• Tilapia: This fish is affordable, high in protein, and low in fat. It’s great for baking, grilling, or pan-frying.
• Eggs: An 18-pack of eggs is incredibly affordable and versatile. They’re a staple for breakfast and can be used in various dishes throughout the day.
• Cottage Cheese and Greek Yogurt: Both are protein-packed and make for excellent snacks. Choose low-fat cottage cheese and unsweetened Greek yogurt to avoid added sugars.
• Tuna: Canned tuna is a convenient, cost-effective protein source. Be mindful of the brands you choose, as some have more ethical fishing practices.

2. Opt for Slow-Digesting Carbohydrates

Carbohydrates provide the energy needed to fuel your day, but it’s important to choose the right kinds. 

Here are my top picks for slow-digesting carbs:

• Quinoa: This ancient grain is a complete protein and a fantastic source of slow-digesting carbs. It’s perfect for salads, sides, or as a base for your main dish.
• Brown Rice: Brown rice is a staple in many diets and is more nutritious than white rice. It’s rich in fiber and helps keep you full longer.
• Wasa CrispBread: This is one of my favorite snacks. It’s a great source of fiber and has no sugar. You can use it as a base for various toppings or as a side with your meals.
• Sweet Potatoes: Versatile and nutritious, sweet potatoes are packed with vitamins and minerals. You can bake, roast, or mash them for a delicious side dish.

3. Load Up on Vegetables

Vegetables are essential for a healthy diet, providing vital nutrients and fiber. Here’s how to get the most bang for your buck:

• Broccoli and Spinach: Frozen broccoli is often cheaper and just as nutritious as fresh, while spinach can be used in salads, smoothies, or cooked dishes.
• Canned Diced Tomatoes: These are a great base for many recipes, from soups and stews to sauces. They’re affordable and have a long shelf life.
• Onions, Carrots, and Iceberg Lettuce: These vegetables are inexpensive and can add flavor and nutrients to a variety of dishes.
• Lemons: Lemons are great for adding flavor to your meals without adding calories. They’re perfect for dressings and marinades.

4. Incorporate Beans and Lentils

Beans and lentils are excellent sources of plant-based protein and fiber. They’re also incredibly affordable and versatile:

• Chickpeas, Kidney Beans, and Black Beans: These beans are perfect for salads, soups, and stews. They’re also great for making homemade hummus or bean dips.
• Red Lentils: Lentils cook quickly and are great for soups, stews, and curries. They’re packed with protein and fiber, making them a filling and nutritious addition to your diet.

5. Plan Your Meals

Planning your meals in advance can help with eating healthy on a budget and ensure you’re getting all the nutrients you need. 

Here are some meal ideas based on the ingredients listed above:

• Chicken and Veggie Stir-Fry: Use chicken thighs, broccoli, and onions. Serve with quinoa or brown rice for a balanced meal.
• Beef and Bean Chili: Combine ground beef, canned diced tomatoes, kidney beans, and spices for a hearty, protein-rich dish.
• Tuna Salad: Mix canned tuna with diced tomatoes, chopped onions, and lemon juice for a refreshing and protein-packed salad.
• Egg and Spinach Breakfast: Scramble eggs with spinach and serve with a side of Wasa crispbread for a nutritious start to your day.
• Lentil Soup: Cook red lentils with vegetable broth, diced tomatoes, and carrots for a warm and filling soup.

Check out more ideas in this article where I talk about everything I eat in a day.

6. Shop Smart

When shopping on a budget, it’s important to compare prices and look for deals. 

Here are some tips on how to build you grocery list for healthy eating on a budget:

• Buy in Bulk: Items like rice, beans, and lentils are often cheaper when bought in bulk. Just make sure you have enough storage space at home.
• Choose Store Brands: Store brands are usually less expensive than name brands and often just as good in quality.
• Look for Sales and Discounts: Keep an eye out for sales and discounts on items you use frequently. Stock up when prices are low.
• Avoid Pre-Packaged Foods: Pre-packaged foods are often more expensive than their whole-food counterparts. For example, buy a head of lettuce instead of pre-packaged salad mixes.

7. Use What You Have

Before heading to the store, take inventory of what you already have at home. 

This can help you avoid buying duplicates and save money while grocery shopping. 

Use leftover ingredients to create new meals and reduce food waste.

8. Cook at Home

Eating out can quickly drain your budget, so try to cook at home as much as possible. 

Not only is it cheaper, but you also have full control over the ingredients and portion sizes. 

Involve your family in the cooking process to make it a fun and educational experience.

Want More Meal Plan Ideas?

Eating healthy on a budget is entirely possible with the right planning and smart shopping strategies. 

By choosing affordable protein sources, slow-digesting carbs, and nutrient-dense vegetables, you can create delicious and nutritious meals without overspending. 

Remember to plan your meals, shop smart, and use what you have to maximize your budget. For more nutrition tips and meal plans, download the Magnus Method app today!