Weekly Meal Planner With Grocery List On A Budget

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Healthy food can be expensive, and it can be difficult for people on a smaller budget to eat well.

However, there are many ways to save money and still eat healthily. Business Insider offers 19 tips that can help with healthy eating on a limited budget.

1. Plan your meals

When it comes to saving money in a grocery store, planning is essential. Take time each week to plan your meals for the next seven days. Then make a list of the groceries you need.

You can also check what's in your fridge and cabinets to see what you already have. There is usually a lot of food that can be used. Plan the purchases you will use so that you do not throw away food.

2. Stick to a food list

Once you have planned your food and made your grocery list - stick to it. In a grocery store it is very easy to deviate from the goal, which can lead to unwanted and expensive purchases.

As a general rule - try shopping around the perimeter of the store, where you will most likely fill your grocery store with healthy foods. In the middle of the store are often the most harmful and processed foods. If you are in these hallways, look at the top or bottom of the shelves, not forward. The most expensive products are usually placed at eye level.

In addition, there are already many "great" food applications that help with shopping. Some of them can even save information about favorite products or share their list with other buyers.

Using an app helps if you forgot your list at home.

3. Cook at home

Cooking at home is much cheaper than eating out. Make it a habit to cook, not eat at the last minute. In general, you can feed a family of four at the same price for dinner for two in a restaurant.

Some people think it's best to cook for a whole week on the weekends, while others cook right now.

When you cook, you know exactly what you are putting in your food.

4. Cook large portions and eat your leftovers

Cooking in large quantities can save time and money. Leftovers can be used for lunch, in other recipes or single portions can be frozen so you can enjoy them later.

Good stews, mixed salads and burritos can be made from leftovers. These foods are suitable for people on a budget.

5. Don't shop when you're hungry

If you go to a grocery store hungry, you are more likely to deviate from the grocery list and shop impulsively.

When you are hungry, you often "crave" for foods that are not good for you or your budget. Try to get fruit, yogurt or a healthy breakfast before entering the store.

6. Buy healthy foods

Some foods are cheaper because they have a less processed appearance. For example, a piece of yellow cheese is cheaper than grated or canned beans is cheaper than processed.

Whole grains, such as brown rice and oats, are also cheaper than most processed cereals. Most processed foods are often sold in large quantities and packages.

7. Shop for widely used / supermarket brands

Most stores offer their own brand of products. All food producers must comply with the standards for ensuring safe food. These brands may be of the same quality as other national brands, but they are simply cheaper. However, read the contents to make sure you are not receiving a lower quality product.

8. Stop buying junk food

Remove some junk food from your menu. You will be surprised how much you pay for soda, crackers, biscuits, packaged and processed foods. By limiting this type of food, you can invest your money in healthier products of higher quality.

9. Shop on sale and discount

If you have favorite products that you use often, you should stock up when they sell out. When you are sure that this is something you will use - you can stock up and save some money.

10. Buy cut meat

Fresh meat and fish can be quite expensive. However, you can get sliced ​​meat much cheaper. It can be used for burritos, stews, soups and stews. You can also buy a large cut of meat to be used in various dishes during the week.

11. Replace meat with other proteins

Eating less meat is a good way to save some money. Try using other sources of protein such as legumes, hemp seeds, eggs or canned fish a day or two a week. They are all very cheap, nutritious and easy to prepare. Most of them do not spoil for a long time.

12. Shop for seasonal fruits and vegetables

Seasonal local production is generally cheaper. They contain high levels of nutrients. Non-seasonal products are often transported from the other side of the world, which is not good for the environment and the budget. 

Shop for fruits and vegetables in a net - they are usually cheaper. If you buy more than you need, you can freeze some of them or include them in your plans for next week.

13. Buy frozen fruits and vegetables

The season of fresh fruits, berries and vegetables lasts only a few months a year and is often quite expensive. Quick-frozen products are usually just as nutritious and much cheaper, available all year round and sold in large bags.

Frozen products are used for cooking, shakes or topping of oatmeal or yogurt. In addition, you gain the advantage of using only what you will cook. You can return the rest safely from spoiling in the freezer. Reducing products and waste is a great way to save money.

14. Buy in bulk

Buying some foods in large quantities can save a lot of money. Cereals such as brown rice, millet, barley, oats can also be purchased in bulk. They can also be stored for a long time if stored in airtight containers. This also applies to beans, lentils, some nuts and dried fruits. This applies to all basic foods that are relatively inexpensive and can be used in a variety of healthy foods.

15. Grow your own products

If you can grow your own produce - that's a good idea. It is cheap to buy seeds. With some time and effort, you can grow your own herbs, cabbage, tomatoes, onions and much tastier products. It also saves money.

Homemade products are sometimes much better than store-bought ones. 

16. Pack your lunch

Bars and restaurants are very expensive, especially if you eat in them regularly. If you manage to build a habit of cooking in large quantities, then you can bring lunch without any additional costs and efforts. This needs planning, but saves a lot of money at the end of the month.

17. If you receive coupons - use them wisely

Coupons are a great way to save some money. Remember, however, that they should also be used wisely, not for unhealthy and processed foods.

18. Evaluate cheaper foods

There are many foods that are available and are both cheap and healthy. Try to increase your consumption of eggs, beans, seeds, frozen fruits and vegetables, cheaper cut meats and whole grains. They are all delicious, cheap (especially in bulk) and very nutritious.

19. Buy cheap food from online retailers

There are online stores that offer healthy food at least 50% cheaper. By registering on such sites, you can regularly access daily discounts and deals.