Two of the main things that stand between a person and a healthy diet is money and time. We try to provide you with meals 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.
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. It is the same with most things, it is as expensive as you make it and 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.
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If you are just starting out on trying to save money on your food shopping then take a look at my 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, as this is just a guide to get you started and save you some money on your healthy food shop.
We could have had a healthy diet for the week on less money than I 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. Luckily, we are in the position that although we are on a budget (moving house), it is not so strict that we have to eat the same dinner 5 times in the week. We cut back elsewhere (like going out), so we can try new recipes and have a couple of treats. 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.
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.
So, let’s speak about the budget. The average family spends £56 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. Below is a healthy eating on a budget meal plan and all the meals are clickable links to the recipes.
Weekly Meal Plan
Breakfast: Egg Nests
Lunch: Baked sweet potato with home-made baked beans
Dinner: Breaded cod and home-made chips and broccoli
Breakfast: Breakfast Hash
Lunch: Butternut squash soup with home-made bread
Dinner: Pulled Pork tacos
Snacks throughout the week: apples, oranges, roasted chick peas, eggs, pears, plums, almonds, raw chocolate brownie, pineapple slices
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
I hope that has helped some of you who are also on a budget. I realise there are a lot of people who have a lot less than us to live on, and they get by, so come and share you healthy budget meals on the Facebook page.
There are going to be lots more budget meals to come, so look out for those!