I know it's hard to eat healthy when your family wants what you have on the stove. But there are ways to eat healthy and save money. Here are some tips to help you follow a weight loss diet on a budget.
Build One Meal That Works for Everyone
Have 1 meal that you can lose weight on. But also allow your family to eat as well. By having meals that consist of lean protein, vegetables and starch you can feed your family and yourself.
There are many ways to do this and keep your budget low. Most cheap healthy meals will include some form of these foods. Rice, beans, eggs, chicken legs, oatmeal and frozen veggies are just a few examples.
If your family eats what you're eating you can control your portion sizes. Have more veggies and lean protein. Your family can have more rice or bread. Just make sure you dont eat more then they do.
Why Budget Weight Loss Diets Work Best With Simple Staples
There will always be some basic foods that will allow you to meal prep. You will be able to get more out of your dollar when using basic staples. It will also help prevent yourself from buying unnecessary items.
- Great cheap food to fill you up at breakfast.
- You can cook them many ways and get a good amount of protein.
- Can help you feel fuller and are cheap to buy.
- Will not go bad as quick and can save you money.
- Another great staple to help you feel fuller.
- Can be used for many different meals and snacks.
- Another good source of protein.
As long as you have these basic foods you can build off of and keep your meals under budget.
How to Portion Food Without Cooking Twice
When trying to lose weight you don't have to make separate meals for every individual. Just adjust your portion size on what your family is eating that night. There are many ways you can do this and still eat healthy.
One way is to make sure that your plate is half vegetables if applicable. Have 1/4 of your plate be protein and 1/4 starch. Even if other members of your household are eating more than what you need.
Another way to cut calories is to just cut back on extras after cooking. Cheese and sauces and even drinks can add calories to your meal. By cutting back you can eat cheaper and stay on track with your budget weight loss diet.
Cheap Proteins That Keep You Full
Having protein can help you feel fuller on less food. Here are some cheap options that can be incorporated into almost any family meal.
- Scrambled, Boiled or in almost any recipe you can add eggs to.
- Chicken legs can be cheaper then breasts and go great in bulk meals.
- Lentils are very cheap and can be used in most meals.
- Beans are always an option when making rice or tacos.
- Peanut butter is always an option for snacking or breakfast.
- Some grocery stores sell cottage cheese for cheap which can also help fill you up.
- You can also buy ground turkey/chicken and use it for many meals.
All of these will allow you to eat on a budget and feel full. These are some of the cheapest meals you can eat to stay healthy.
Affordable Healthy Meals You Can Reuse All Week
It may seem dull to eat the same meals over and over but it's actually a great way to cut costs. Having meals that share similar ingredients can help lower your grocery bill and reduce the amount of thinking you have to do when cooking.
Here are some examples of how you can cook one meal and use it to create more meals throughout the week.
- Chicken and potatoes can become chicken wrap or salad.
- Rice and beans can be used to make burrito bowls. Add some salsa and veggies.
- You can make ground beef with some tomato sauce. Have it over pasta one night and make stuffed peppers another night.
- Change up your oatmeal by adding different fruits or peanut butter and cinnamon.
- Lentil soup or bean soups are great to feed many.
Not only will you have more interesting meals but you will also not waste as much food. Leftovers can always be turned into lunch or dinner for the next day.
How to Handle Snacks Without Overspending
When people snack they tend to buy more expensive foods. Because most are processed it will cost you more money than if you chose something else. You have to plan for snacks if you want to eat healthy on a budget. Just like you would with your dinner. They can really drain your wallet if not careful.
Here are some ideas that will help you feel fuller with less calories:
- Apples and bananas can be found cheap in most areas.
- Celery with hummus is another great option.
- Yogurt with some cinnamon is always filling.
- Eggs are great for on the go lunches.
- Popcorn if you control your portions can be a cheap snack.
- Peanut butter on toast if your on a tight budget.
By planning for your snacks you won't be stopping at the corner store or using a vending machine. Its another way to ensure your eating healthy on your budget weight loss diet.
What If Your Family Does Not Want Diet Food?
There may be some that don't want to eat diet food or you may be eating smaller portions. The key is to modify recipes. Keep them similar to what your family is used to eating.
Modify recipes to be healthier. You can add veggies to sauces. Use less fatty meats in chili. Cook things baked instead of fried. Have sauces on the side so they can have as much as they want.
You can also offer these modifications when your family comes to eat.
- Offer more bread on the table when serving.
- Have cheese as an option for those who want it.
- Provide a salad/steamed veggies with a higher calorie meal.
- Use spices to help add flavor.
- Double the recipe if you think there will be enough to have leftovers.
By making these little changes you can keep from jeopardizing your weight loss journey and your family will be happy as well.
Keep Your Plan Flexible Enough to Last
Make sure your plan will be something that you can maintain when its a hectic week. Things happen so its best to have a loose plan. You never know what your budget will be each week or how life may play out. Too strict and you will give up.
Have cheap meals that you know you can cook over and over again.
- Have at least 3 easy breakfasts that take little effort.
- Have 2-3 lunches that can be switched out with each other.
- Have dinners that can make you extra portions.
- Have a couple of things you can pick up on sale.
- Know that some days will be less successful.
As long as your diet allows you to lose weight on a budget your fine. Life happens so if you can stick with your plan when things dont go right you'll be able to continue to lose weight.
