Two of the main things that stand between a person and a healthy diet is money and time. We try to provide you with recipes that are quick and easy to help you with the time issue, and now we are going to help you with the budget side with this healthy eating on a budget, shopping list and meal plan.
When money is tight, it is often healthy food that takes a back seat as bills still need to be paid. I hear so often from people that they can’t afford to have a healthy diet because it is so expensive. Whilst that can be true, it doesn’t have to be.
There is no doubt that a lot of junk is pretty cheap (frozen chicken nuggets, potato waffles, cookies and stuff like that) but healthy eating doesn’t have to be anywhere near as expensive as people think it is. With a few smart swaps and meal planning, healthy eating can be for everyone.
If you are just starting out on trying to save money on your food shopping then take a look at ours Tips For Healthy Eating on a Budget ,which has loads of general money saving tips to get you started.
Not all of the meals in the meal plan below are going to suit everyone in terms of taste, dietary requirements and calorific needs, so please adapt it to suit your own needs. This is just a guide to get you started and save you some money on your healthy food shop.
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Below we have provided you with a weeks worth of healthy meals and snacks, along with a shopping list of everything you need to buy to make the meals for the week.
Although the word budget is relative, all these meals and snacks are cheap to make so they should save you some money on your healthy shopping bill.
We could have had a healthy diet for the week on less money than we spent, but it would have relied on us eating mostly the same things throughout the week and repetition is what causes us to go off track and order a pizza usually.
If you are on a stricter budget, cut out meat completely and eat more bean based meals and have more pasta dishes – that will bring the cost down.
So, let’s speak about the budget. The average family spends £53 a week on food and drink shopping (this doesn’t include things like toiletries and pet food etc), so we have tried to keep our budget shop under £45 so it is less than the national average and saving you some money. This is £45 for 2 adults and one child.
I have not included things like spices, herbs, tea, coffee and oil and vinegar, as this is presuming that you already have those things, because they don’t need to be bought very often.
Some of our shopping costs less some weeks, and some times more, so it balances itself out. These meals also provide some leftovers, so you will have extra meals to freeze for the next week.
Cheap Healthy Meal Plan
Breakfast: Apple Pie Oats
Lunch: Shakshuka (Eggs Poached in a Spicy Tomato Sauce)
Dinner: 10 Minute Chickepea and Spinach Curry
Breakfast: Breakfast Egg Muffins
Lunch: Creamy Roasted Cauliflower Soup with bread
Dinner: Penne Arrabiata (Spicy Tomato Pasta) with frozen vegetables (Make double to have leftovers the next day)
Breakfast: Chocolate and Banana Oats
Lunch: Leftover Penne Arrabiata with frozen vegetables
Dinner: Chicken Tikka Skewers with salad and pitta bread
Breakfast: Egg Nests
Lunch: Spicy Tuna Spaghetti with salad
Dinner: Bean Chilli and Rice
Breakfast: Apple Pie Oatmeal
Lunch: Nicoise Salad
Dinner: Turkey and feta burgers and with homemade potato wedges
Breakfast: Mushroom Omelette
Lunch: 15 minute garlic and herb spaghetti (using up any leftover herbs from other recipes from the week)
Dinner: Honey and Mustard Sausage and Potato Tray Bake
Breakfast: Breakfast Hash
Lunch: Vegetable Fajita Grilled Cheese Sandwich
Dinner: Mushroom Bolognese
Snacks throughout the week: apples, oranges, roasted chick peas, eggs, pears, plums, almonds, raw chocolate brownie, pineapple slices
2 x bag of frozen vegetables
Almonds (pancakes, almond butter and raw chocolate brownie)
Whole wheat Flour (to make bread,wraps, pitta and pancakes)
Milk (4 pints skimmed)
Whole wheat pasta
Beans – 2kg dried
Bag of Potatoes
**Note: It is difficult to make this budget shopping list and meal plan as everyone shops at different places, and people are from different parts of the world, so not everything is going to cost the same. This isn’t meant to be an exhaustive list, but more a guide to show you what I buy and what I make on the budget I have.**