Budget-Friendly Shopping Strategies

Smart shopping forms the foundation of budget-friendly nutrition. These strategies will help you maximize your food budget and let you save a little for a food takeout splurge every now and again.

Plan Your Meals

Take time each week to plan your meals. This helps prevent impulse purchases and reduces food waste. Consider what you already have in your pantry and build meals around those ingredients first.

Buy in Season

Seasonal produce is generally less expensive and more nutritious. Learn what fruits and vegetables are in season in your area throughout the year.

Look Beyond Eye-Level Shelves

Stores often place the most expensive items at eye level. Check the upper and lower shelves for better deals on similar products.

Consider Frozen and Canned Options

Frozen fruits and vegetables are frozen at peak freshness, often making them more nutritious than fresh produce that's been transported long distances. Canned options like beans, tuna and tomatoes offer convenience and value when you choose low-sodium varieties.

Explore Store Brands

Store-brand products typically cost 20% to 30% less than name brands and often have similar quality. Give them a try — you might be pleasantly surprised. Be sure to check that the nutrition provided is similar to the name brands as well.

8 Nutritious, Budget-Friendly Meal Ideas

Here are eight adaptable meal ideas specifically portioned for one or two people.

1. Grain Bowls

Cook 1/2 cup of a whole grain like brown rice, quinoa or farro. Top with 3 to 4 ounces of a protein like beans, tofu, chicken or fish and 1 cup of roasted or fresh vegetables. Add a simple dressing of olive oil, lemon juice and herbs.

Variations:

• Mediterranean bowl with chickpeas, cucumber, tomato and yogurt sauce
• Asian-inspired bowl with edamame, carrots, cabbage and sesame dressing
• Mexican bowl with black beans, corn, avocado and salsa

2. Egg-Based Meals

Make a two- or three-egg omelet with whatever vegetables you have on hand. Serve with a slice of whole grain toast.

Variations:

• Frittata with leftover roasted vegetables
• Shakshuka, which is eggs poached in tomato sauce
• Egg fried rice using leftover rice

3. Stuffed Vegetables

Halve and scoop out a bell pepper, tomato, zucchini or sweet potato. Mix the pulp with a small amount of grain, protein and seasonings. Refill the vegetable with the mixture and bake until tender.

Variations:

• Quinoa and black bean stuffed peppers
• Ground turkey and rice stuffed tomatoes
• Lentil and mushroom-stuffed sweet potatoes

4. Hearty Soups

In a small pot, saute 1/2 cup diced onion, 1/4 cup diced carrot and 1/4 cup diced celery. Add 2 cups of broth, 1/2 cup protein, 1/2 cup vegetables and seasonings. Simmer until tender.

Variations:

• Bean and vegetable soup
• Chicken and wild rice soup
• Lentil and vegetable soup

5. Sheet Pan Meals

On a quarter sheet pan, arrange 4 ounces of protein and 1 cup of vegetables tossed with a little oil and seasonings. Roast at 400 degrees F until done — usually 20-30 minutes.

Variations:

• Salmon with asparagus and cherry tomatoes
• Chicken thigh with sweet potato and Brussels sprouts
• Tofu with broccoli and red bell pepper

6. Stir-Fries

In a small skillet, stir-fry 3 to 4 ounces of thinly sliced protein and 1 to 2 cups of vegetables in a little oil. Add 1/4 cup sauce made from soy sauce, a touch of honey, garlic and ginger. Serve over 1/4-1/2 cup cooked rice or noodles.

Variations:

• Chicken with snow peas and carrots
• Shrimp with bell peppers and onions
• Tofu with broccoli and mushrooms

7. Hearty Salads

Combine 2 cups of greens with 1/4 cup cooked grain, 3 to 4 ounces of protein, 1/4 cup each of two to three vegetables and a simple dressing.

Variations:

• Greek salad with chickpeas, feta, cucumber and tomato
• Tuna Nicoise with potatoes, green beans and olives
• Taco salad with beans, corn, avocado and crushed tortilla chips

8. Quesadillas and Wraps

Fill half of an 8-inch tortilla with 2 to 3 ounces of protein, 2 tablespoons of cheese and 1/4 cup vegetables. Fold over and cook in a dry skillet until crisp and golden.

Variations:

• Bean and cheese quesadilla with salsa
• Hummus wrap with cucumber, carrot and greens
• Tuna melt quesadilla with celery and cheddar

Preparing nutritious meals for one or two people on a budget is possible and satisfying. By planning carefully, shopping strategically and using the right techniques, you can enjoy delicious, health-supporting meals that respect both your nutritional needs and your wallet. Whether you live at home or at our assisted living community in Monument, remember that investing time and attention in your nutrition is an investment in your health and quality of life.

‍