How to Create a Healthy Meal Plan on a Budget

Simple tips to generate a week of nutritious meals without breaking the bank.

Let’s face it. It’s exhausting having to decide what to eat for every meal, every day. It’s no wonder we turn to fast food or take-out on those busy nights when we can’t seem to find the time or energy to cook the healthy meals we know we should be eating. This is why learning how to create a healthy meal plan on a budget is so important (and it’s easier than you may think!)

We all know meal planning is the obvious answer to this dilemma. But while it may seem like too much effort at first, it actually saves you time and money in the long run. Planning nutritious meals ahead of time makes incorporating healthy food into your diet more manageable, and sticking to a budget suddenly becomes much easier. Below, not only will we share some of the best ways to create a healthy meal plan on a budget, but we’ve also included some great recipe ideas so you and your family members can enjoy delicious, wholesome meals without breaking the bank.

What Goes Into a Healthy Meal Plan?

Before we jump right into creating a budget-friendly meal plan, let’s first discuss what it really means to have a healthy meal plan. A healthy meal plan should include:

• Balanced Macronutrients: This means having a good balance of healthy fats, carbohydrates, and lean and/or plant-based protein in every meal. Great examples are olive oil, ground beef, fresh fish, black beans, hard-boiled eggs, brown rice, whole-grain pasta, cottage cheese, etc.
• Balanced Micronutrients: This involves incorporating a variety of fresh fruit, vegetables, and whole grains to ensure you get all the essential vitamins and minerals your body needs.
• Portion Control: Avoid adding extra portions or going for second helpings, as this can quickly increase your food expenses and result in overeating.
• Variety: Don’t let your meal plan take the soul out of food. Incorporate a variety of textures, flavors, and cuisines to keep things interesting and satisfying for your palate. There are plenty of different ways to mix and match leftovers/makeovers from old recipes and give them a new twist.

Considering these key elements, you’ll have a kitchen full of nutritious food, giving you plenty of healthy options for putting together a healthy meal plan on a budget.

Planning Your Meals for the Week

Menu planning all comes down to your specific nutritional goals, your budget, and what you enjoy eating. And yes, those three things can exist together on one plate! 

What are you looking to get out of your meal plan? Are you trying to lose weight, maintain a healthy weight, gain muscle, or simply eat more nutritious food? Once you have your goals, budget, and go-to cravings in mind, you’ll be ready to find healthy recipes that work for your individual needs.

Helpful Tips

Here are some helpful tips for planning delicious, low-budget meals with all that good nutritional value:

1. Look for recipes online or in cookbooks. The Meal Planning category on our website offers a variety of healthy and budget-friendly options to choose from. Check out our post, How to Eat Well on Any Budget • 13 Irresistible Dinners, for a good place to start! 
2. Plan your meals around whole foods. Fruits, vegetables, lean proteins, and whole grains are not only nutritious but also budget-friendly options. Incorporating them into your meal plan will help you stay within your budget and meet your nutritional goals. Our Whole Food Diet Shopping List can be a helpful resource for choosing whole foods at the grocery store.
3. Include seasonal produce in your meal plan. In-season fruits and vegetables tend to be more affordable and fresh, making them a great option for budget-friendly meals. This Fruit & Vegetable Seasonality Chart can help you determine what produce is in season.
4. Factor in your schedule when planning meals. Plan different recipes according to your weekly schedule. If you know you’ll have a busy week, choose recipes that are quick and easy to prepare. Our 7-Day Busy Woman’s Clean Eating Meal Plan is a great option for those with a hectic schedule.
5. Choose foods that can be recycled into other meals. For example, use leftover chicken from one meal to make a salad or wrap for the next day’s lunch. This not only saves money but also reduces food waste. Learn more Ways to Prevent Food Waste and Save Money Too!

These days, it’s easy to go over your grocery budget. But don’t let inflation stop you from eating healthy! With a little planning and savvy shopping, you can stick to your budget while still staying on track with your meal plan.

To make the most of your food budget, train your eyes to scan for the best deals on healthy foods. Store brands tend to be cheaper than name brands, and buying in bulk can save you money in the long run. Fill your grocery list with items you saw coupons for last week or know will be on sale. And don’t forget to check out the farmers’ market for fresh produce at affordable prices.

Reading labels is also important when it comes to staying on track with your meal plan. Look for products with minimal ingredients and avoid anything with added sugars or artificial ingredients. Cheaper cuts of meat may be cost-effective, but they often contain more fat and less nutritional value, so sometimes it’s worth spending a little more for leaner options.

For more tips, check out these 10 Money-Saving Grocery Tips to help you stretch your budget and maximize your meal plan!

Preparing and Storing Your Meals

Now that you’ve got all your healthy food, it’s time for some meal prepping! There are a few different methods you can use to prepare and store your meals for the week ahead. 

One popular method is batch cooking, where you cook multiple servings of a dish at once and portion it out for the week. This not only saves time and energy but supplies you with healthy meals, ready to go when you’ve got less time or energy to cook. You’ll want to set aside at least a couple of hours each week for batch cooking, but you’ll be happy you did!

Another helpful tip is to use your freezer as a tool for meal prep. You can freeze individual portions of soups, stews, and casseroles for easy reheating during the week. This not only saves money by preventing food waste, but it also prevents you from getting sick of eating the same thing all the time. 

Just make sure you dedicate enough freezer space and label your meals clearly to avoid confusion.

We highly recommend getting some durable, airtight containers for storing your prepped meals, whether for the freezer or fridge. Mason jars, glass containers, and BPA-free plastic containers are all great options!

Adjusting Your Meal Plan Over Time

Meal planning is more than just a quick fix for getting the ideal body or reaching a certain weight. While it may work, the moment you return to your old habits, you’ll find yourself back at square one. Instead, we welcome you to go into meal planning as a lifestyle change that requires ongoing effort and adaptation.

You’re going to have some hiccups along the way. Maybe a recipe doesn’t turn out as expected, or you’re in a rush and can’t stick to your planned meal. That’s okay! The key is to be flexible and learn from these experiences. As you continue crafting your healthy meal plan on a budget, you’ll discover what works best for your body and lifestyle, and soon enough, you’ll be a pro!

We’ve got tons of great resources, so don’t be afraid to mix things up and try new recipes. Keep an eye out for seasonal ingredients or themed meals to keep your meal plan interesting and prevent you from getting bored! The more creative and open you are with it, the more fun the process will be!

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