Blog # 10

Hi Readers,

As inflation continues to raise the prices of groceries, it can be difficult to find a budget-friendly meal that isn’t fast food. I did a bit of research and want to share some meal planning tips and cost-effective meals so that less time is spent eating out and you’re getting the nutrients that you need.

Meal Planning Tips:

• Plan your meals in advance!
• Create a weekly meal plan to avoid impulsive and costly food purchases.
• Write down the ingredients you will need and price them before you go to the store. This helps with the budget.
• Buy in Bulk- Purchase non-unpreserved items like rice, pasta, beans, and spices in bulk. This often comes at a lower cost per unit.
• Explore Frozen Produce: Frozen fruits and veggies can be more budget-friendly than fresh produce, and they have a longer shelf life. You can use them in cooking, smoothies, or as sides.
• Cook in batches- Prepare larger quantities of meals and freeze portions for later. This saves time and money.
• Embrace Simple Proteins: Choose cost-effective protein such as eggs, canned tuna, beans, and frozen chicken thighs.

Here are some budget-friendly Recipes:

Vegetarian Chili- Combine canned beans, diced tomatoes, corn, and spices for a nutritious chili. Serve over rice or with a side of bread.

Pasta Primavera- Use whole-grain pasta and mix it with sautéed seasonal veggies, garlic, and a splash of olive oil. Top it with grated parmesan cheese.

Stir-Fried Rice- Cook brown rice and stir-fry with frozen mixed veggies, soy sauce, and a scrambled egg. Add cooked chicken or tofu for extra protein. My household adds pineapple to the stir fry.

Baked Chicken, rice, and veggies (my brother’s personal favorite)- Place chicken thighs with veggies, olive oil, and spices. Microwave jasmine rice and voila!

Homemade Veggie Pizza- Use whole wheat tortillas or pita bread as a pizza base. Top it with tomato sauce, veggies of your choice, and a pinch of cheese.

Canned Tuna Salad- Mix canned tuna with chopped celery, red onion, and mayo. Serve on whole wheat bread or over a bed of lettuce. My dad likes to crumble whole-grain crackers in his tuna salad.

Omelette (my personal favorite)- Whisk eggs and cook with diced veggies like bell peppers, onions, and spinach. Add cheese for extra flavor.

Remember to alter these recipes based on the ingredients you have available and any dietary preferences or restrictions. A mixture of planning and creativity can make it possible to eat well on a budget. 

For more ideas check this blog out, https://sweetpeasandsaffron.com/how-to-meal-prep/.