Healthy Eating on a Budget

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.

Healthy Eating on a Budget

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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Healthy eating budget

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

Monday

Breakfast: Apple Pie Oats
Lunch: Shakshuka (Eggs Poached in a Spicy Tomato Sauce)
Dinner: 10 Minute Chickepea and Spinach Curry

 Tuesday

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)

Wednesday

Breakfast: Chocolate and Banana Oats
Lunch: Leftover Penne Arrabiata with frozen vegetables
Dinner: Chicken Tikka Skewers with salad and pitta bread

Thursday

Breakfast: Egg Nests
Lunch: Spicy Tuna Spaghetti with salad
Dinner: Bean Chilli and Rice

Friday

Breakfast: Apple Pie Oatmeal
Lunch: Nicoise Salad
Dinner: Turkey and feta burgers and with homemade potato wedges

 Saturday

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

Sunday

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

Shopping

2 x bag of frozen vegetables

Greek Yoghurt
Strawberries
Almonds (pancakes, almond butter and raw chocolate brownie)
Whole chicken
Whole wheat Flour (to make bread,wraps, pitta and pancakes)
Lettuce
Tomatoes
Cucumber
Brown Rice
Tin Tomatoes
Broccoli
Bananas
Eggs (30)
Milk (4 pints skimmed)
Salmon fillets
Whole wheat pasta
Lemons
Spinach
Cheese
Onions
Beans – 2kg dried
Frozen sweetcorn
Apples
Oranges
Plums
Mushrooms
Pork
Cod
Feta
Turkey Mince
Bag of Potatoes
Wholewheat noodles
Carrots
Sweet potato
Chicken breast
Peppers
Avocado
Butternut squash
Dried chickpeas
Pineapple

**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.**

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