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Eating Healthy on a Budget {Guest Post}

Published on December 15, 2016 By Emily. Updated on October 22, 2016

.Hi Relishments readers! I’m on maternity leave, but some awesome bloggers have volunteered to step in and keep new content coming your way. I may be popping in occasionally, but I really appreciate the opportunity to take some time off with our new addition.  Please show my guest authors some love and check out their sites and social media!  Today’s post is from Brynn of The Domestic Dietitian.


A common complaint about eating “healthy” is that it can be expensive. While it’s true that buying only organic foods can get costly, maintaining a healthy lifestyle doesn’t have to break the bank.

Here are a few tips that I use when buying groceries for my own family of four that have helped us keep our grocery bills within budget:

eating-healthy-menu-planning

Meal Plan, Meal Plan, Meal Plan

  • Making a plan for the week and then making a grocery list accordingly will ensure you are buying enough for complete meals without buying too many impulse buys that will just go to waste
  • I like to sit down with two pieces of paper when meal planning: one for the week’s menu and one for the grocery list for the store. Making the lists at both times will help prevent those last minute runs to the store for a forgotten items
  • Check your pantry and fridge to see if you already have any items on your list to avoid purchasing repeat ingredients

eating-healthy-purple-cauliflower

Plan Meals around what is On Sale / In Season

  • Use the sale ads that come in the mail when planning your meals. If pork tenderloin is on sale, plan on having pork tenderloin one night for dinner. If ground beef is at an unbelievable price, plan a taco night or meatloaf
  • Use produce that is in season to ensure the best quality and the lowest price. Buying vegetables when they aren’t in season often costs much more
  • If I’m not making a specific vegetable dish with a certain meal and just need a plain old veggie, I often just write “veggie” on my grocery list and then just pick out something that’s on sale once I get to the store. Being flexible with certain items on your list helps you spot deals at store

Consider going Meatless One Day a Week

  • Creating meals focused on vegetables, whole grains, and legumes is a great way to increase the fiber and nutrients in your diet while saving money at the store
  • We started going meat free on Mondays for the past two months in our household and it’s really helped us save at the grocery store

Buy in Bulk

  • It’s often cheaper per serving if you buy certain things (like chicken) in bulk. Consider planning two meals utilizing the same ingredient during the week so you can save money by buying more at one time.
  • Analyze your grocery list to ensure you aren’t buying an item you aren’t going to use all of. For example, if you are making a dish that requires 2 cups of spinach and plan on buying a bag of spinach, add a dish later that week that uses the rest of the spinach. This saves money on having to buy two separate ingredients and ensures less waste

eating-healthy-meal-prep

Use Whole Ingredients when Possible

  • Convenient ingredients are time savers in the kitchen, but often cost more at the store.
  • Try to buy whole ingredients and prep them yourself. For example buying a block of cheese versus shredded cheese, buying whole fruit instead of pre-cut fruit, whole carrots instead of shredded carrots, etc.

Utilize Leftovers

  • On our weekly meal plan, I save one day for simply “leftover” day. It’s usually Thursday night and I don’t plan any specific meals for this day. I simply schedule it as a day to use up any leftovers from the week.
  • This can mean anything from leftover entrees from the previous couple dinners or using up leftover vegetables before they spoil
  • A great idea to use up leftovers is to make a stir fry or a loaded frittata using up any leftover chicken, beef, or vegetables from the week.

Brynn McDowell is a Registered Dietitian with a passion for nutrition, health and wellness. Currently a stay at home mom to 2 little ones by day and creator of The Domestic Dietitian at night. A blog designed at helping create a Healthy & Happy Lifestyle in a Hectic Home.

Follow Brynn!

On her blog: The Domestic Dietitian

Instagram: @the_domestic_dietitian

Facebook: @thedomesticdietitian

 

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Filed Under: food, life, menu plans Tagged With: advice, budget, guest post, maternity leave, menu

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Comments

  1. Travis says

    January 10, 2017 at 5:35 pm

    Great post! I’ve always been weary of the whole meal plan thing because I’m a little intimidated of the cost!

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Welcome to Relishments! Follow along with my adventures in flexitarian eating and cooking in the Berkshires of Western Massachusetts.

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It was a cold and cloudy morning, but we made it t It was a cold and cloudy morning, but we made it to our second annual strawberry picking at @mountainviewfarm413, which included E's first tractor ride (she was very excited). We picked about 9 pounds of strawberries and I'm looking forward to eating them! 🍓
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I don't have clear words to express my feelings ab I don't have clear words to express my feelings about the state of the world lately. As a teacher and a mother, it has been extra difficult this week to be fully present in my roles without thinking about innocent lives that should have had longer on Earth. How what has happened in each of the many mass shootings this year can happen anywhere. If you are feeling sad and frustrated too, you are not alone.

I don't have answers, but I'm trying to take care of myself and my biological and school families. I'm saying "I love you" a lot to my children and my students. I'm closely following and sharing the work of @everytown while contacting my state and federal representatives and the president. I'm going for walks and getting fresh air and trying not to overload on news. I'm sharing good resources in my stories as I see them.
UPDATE: the giveaway is now CLOSED. Congrats @aloh UPDATE: the giveaway is now CLOSED. Congrats @alohr3!

 @thelazygenius' second book, The Lazy Genius Kitchen, is finally here and I'm so excited! I don't purchase many books, but I pre-ordered this last July because I knew it would be right up my alley and then I pre-ordered a second copy because I knew that I'd want to give one away.

Author Kendra Adachi has been one of my favorite voices in recent years. Her principles (shared through her first book, The Lazy Genius Podcast and her Instagram) have helped me focus my priorities and give myself more grace. 

This book is NOT a cookbook (it has just 2 recipes), it is a kitchen guide - to help you "have what you need, use what you have, and enjoy it like never before". It is beautiful (full color!) and thoughtful.

I'm very excited to send this book to one of you.

TO ENTER: Leave a comment below with one of your greatest kitchen struggles. 
I'll draw a winner at 8 pm on Friday, May 6.
This giveaway is not affiliated with Instagram or The Lazy Genius, Kendra Adachi.
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#LazyGenius #KendraAdachi #NameWhatMatters #TheLazyGeniusKitchen #TheLazyGeniusWay #BookGiveaway
This morning we took advantage of @massmoca's Berk This morning we took advantage of @massmoca's Berkshire Teacher and Social Worker Appreciation Day free admission. After enjoying the student Art Invitational exhibit, the 4 of us took in several of the other galleries. Mass MoCA always impresses and it was delightful to be able to be out in the world with my kids.
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One of my favorite things to do is bake from scrat One of my favorite things to do is bake from scratch.
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