Lose Weight on a Budget - How to eat healthy for cheap

You don't need to spend a lot of money to hit your weight-loss goals. These inexpensive, and sometimes totally free, expert tips will help you lose weight and save money.

With all the trendy superfoods and supplements on the marketing looking at you,  it can seem like losing weight and being healthy is all about shelling out money for pricey foods. Spoiler: it's not. You can absolutely eat well (and deliciously) and slim down on a budget. "It's all about getting back to the basics.

Here are 6 ways to do just that

1. Plan your meals

When it comes to saving money at the grocery store, planning ahead is essential.

Pick 1 day each week and on that day, plan your meals for the upcoming week. Then, make a grocery list of everything you need to prepare those meals.

Make sure to also scan your fridge and cabinets to see what you already have. You may have foods hidden in the back that can be used, or you may want to plan your meals around foods you need to use before they expire.

Only plan to purchase what you know you’re going to use. This way, you won’t end up throwing away a lot of what you buy and don’t use.


2. Stick to your grocery list

Once you’ve planned your meals and made your grocery list, stick to it.

It’s very easy to get sidetracked at the grocery store, which can lead to unintended purchases — and unintended expense.

As a general rule, try to shop the perimeter (the outer edges) of the store first. This is where whole foods are generally placed and will make you more likely to fill your cart with them first.

Alternatively Try Online Grocery Shopping - This way you can stick to your list without getting tempted in the aisles.


3. Cook at home

Cooking at home can be cheaper than dining out. Generally, you can feed a family of four for the same price as buying food for one or two people at a restaurant.

So, make it a habit to cook at home, rather than deciding to eat out at the last minute.

Some people find it best to cook for the entire week on the weekends, while others cook one meal each day.


4. Cook large portions and use your leftovers

Cooking large meals can save you both time and money.

Leftovers can be used for lunches or in other recipes. They can be reused in stews, stir-fries, salads and wraps

It is great when you are on a budget because having leftovers can stop you from eating out on days when you don’t have time to cook a meal from scratch.

You can also freeze leftovers in single-portion sizes to enjoy at a later date.


5.  Avoid buying highly processed food

You might be surprised to see how much you’re paying for highly processed foods like soda, crackers, cookies, and prepackaged meals.

Despite the fact that they often lack beneficial nutrients and may be high in sodium or added sugar, they’re also very expensive.

By skipping processed foods, you can spend more of your budget on higher quality, nutrient-rich whole foods.

6. Replace Meals with a nutritious shake 

By replacing a meal or two during the day with a protein shake you can ensure that you are keeping calories low plus giving your body all the protein, carbs and good vitamins that you need.  

Try our Slender Shake Meal Replacer which is packed with plant based pea protein isolate and contains over 20 vitamin and minerals.


7. Buy Frozen 

Fresh fruits, berries, and vegetables are usually in season for only a few months per year, and they’re sometimes rather expensive.

Quick-frozen produce is usually just as nutritious. It’s also cheaper, available all year, and usually sold in large bags.

Frozen produce is great to use when cooking, making smoothies, or as toppings for oatmeal or yogurt.

Plus, you gain the advantage of being able to take out only what you’re about to use. The rest will be kept safe from spoiling in the freezer.


8. Buy in Bulk 

Buying some foods in bulk quantities can save you a lot of money.

Grains such as brown rice, barley, and oats, are all available in bulk.

Buying Chicken Breasts and Mince in bulk will also save you a ton of money and there are literally thousands of healthy recipes you can try with each of these proteins.

When planning out your meals look at what variations you can do with the same meat choices.


The bottom line

You don’t have to break the bank to eat well. In fact, there are many ways to eat nutrient-rich foods even on a very tight budget.

These include planning your meals, cooking at home, and making smart choices at the grocery store.

Also keep in mind that highly processed foods cost you twice.

This is because eating lots of foods high in sodium or sugar could lead to various health conditions. These come with costs for care or medication and may mean you’re not able to work as much as you did previously.

Even if eating nutrient-rich foods was more expensive — though it doesn’t have to be — it would still be worth it down the line. You really can’t put a price on your health.