How to Eat Cheaply or Survive a Diet Without Blowing the Bank

You have probably heard it before. You might have even said it yourself. "Eating healthy is not cheap". And in some ways this is really true! Many boxed and marketed health foods are pretty expensive, often double or triple the price of calorie filled foods and treats. It may seem impossible to diet or to eat healthy because you believe you just can't afford it

In reality, you can eat healthy, cutting the number of processed foods and calories from your diet, while doing it cheaply. And suprisingly, you wont sacrifice taste. Many people associate diet or health foods with less taste or "bland taste". I dont know many people that would love to substitute an apple for a great hamburger. But in reality you can eat a hamburger that has less calories, and doesnt cost you a fortune. And the great part is, you can make all these things at home, even if you have little cooking knowledge! Everyone wants recipes and dinner options that 4 criteria: Cheap, Healthy, Easy to Make, Easy preparation and clean up.

You might not like some of these foods... in the beginning. I'm not here to change your mind about eating healthy; I'm assuming you are already prepared to do that yourself. I can't convince you to eat these things if you have already convinced yourself! But I do say: Give them a try! At least try them once, maybe even twice, before you decide you dont like them. And remember that you may hate a burger substitute or you are convinced you cant eat vegetables, but the healthier you eat, the healthier you will be.

Lets start with the basics
Here are some basic food staples that you should begin stocking your pantry with. After I list these cheap healthy food items, I can then direct you on how to prepare or to find healthy recipes. You certainly dont have to buy all of these in your next shopping trip. But you can print this list as a reference, and use the items to search for recipes. I"m going to list them and describe their benefits and then re-list them in an easy printable list you can take to the store.

Protein Sources
One of the easiest ways to cut both calories and cost is to cut meat from your diet. The lower the fat content, the higher the cost seems to rise for meats. Here are some alternatives to reach your needed protein. Protein keeps you energized for the "long haul" and helps to build muscle.

-Beans. Dried or canned are fine. Almost all beans are low in fat or even fat free and contain a list of needed nutrients, including Folic Acid, Zinc, Calcium and Fiber. You can use them in stews, soups, as a side dish of vegetables, in casseroles, mixed with brown rice, mixed with salads, or mashed in Mexican dishes.
Canned beans are easier to use, but if you'd like an easy to make soup, you can buy a bag of 15 bean mix, throw in a pot of water for 8 hours, boil and add seasonings.. you've got soup!

-Canned Tuna. Fish is fantastic for protein sources, brain development and is touted as a "wonder food". Health organizations recommend at least 2 servings of fish a week. Canned tuna, packed in water, is cheap and healthy. You can throw over salad, mixed with fat free mayo for tuna salad (which is easy to carry with you say for lunch at work), used in casseroles or a variety of other options

-Peanut Butter. Low fat or fat free peanut butter is a great way, if used in small amounts to add protein to your diet, and often to help you eat more fruits. Dip carrots or apples in fat free peanut butter, or spread on wheat bread, and you have a quick easy snack when you start to feel sleepy around late afternoon

-Chicken. You might be really surprised to see chicken on the list of cheap foods. You are right in thinking that buying chicken breasts are expensive and not your best option for saving money. But what you can do is buy a small whole 3-4 pound bird, often for around $3. It has a ton of meat that can be used in multiple dishes throughout your week. Cook the whole bird and then chop the meat up to be used in a variety of dishes- you can toss over salad, use in casseroles, make chicken tacos, melt with fat free cheese in a tortilla for a quick low cal quesadilla.

-Flank Steak is another great option. Its a tougher cut of meat and must often be marinated in an acidic liquid (I like to use soda.. diet soda that is) because the acid helps to break down the fibers that make the steak so tough. Also look for Eye of Round or other cheaper cuts of meat that are still low in fat.

-Ground Turkey or Pork. Make sure its low fat though! at least 97% fat free is what you'd like to shoot for. In my personal grocery market, I can find ground meat in meat packages. Yet if you keep looking, you'll find meat in a tube shape. For some reason the low fat tubed meat is cheaper (often $1.50 for a pound).

Grain/Carb Sources

-Whole Wheat Pasta. Often pasta is a cheap item to add to your cart. You can easily make a low fat/low calorie lasagna, spaghetti or other pasta dish. I'd also recommend of course using a low fat meat source and a no-sugar added pasta sauce. Several brands offer no or low sugar spaghetti and pasta sauce. If you like sweet sauce, you dont have to sacrifice flavor. Merely add in a sugar substitute (Sweet N Low, Splenda).
If you are making a pasta salad, choose low fat or fat free mayonaise and Olive Oil. While Olive oil is not fat free it is heart healthy

-Oatmeal. Oatmeal, either the instant or the whole oat kind, is a both a quick and cheap source of grains for breakfast. Make sure if you get instant to get low sugar/low calorie. If you'd like to combine your carbs and protein for breakfast, add a scoop of protein powder. You can buy a large tub of protein powder for under $10.

-Brown Rice. Rice is a staple in many Asian countries. Its an incredibly versatile grain, good for the body, and of course, its cheap!

-Potatoes. One of the most versatile vegetable and carb sources, potatoes are a cheap low calorie way to add to any meal. Boil, slice, cut, bake, or roasted, you can add potatoes to almost any meal. To make healthier french fries, cut potatoes into long slices, toss in a cap full of oil and some seasonings and bake instead of fry. Sweet potatoes are also another substitute, and do not add any more calories than regular potatoes

-Cereal. Many low fat, low sugar options are available. You can still sweeten your cereal if you like sweeter breakfast options, but choose again a sugar substitute, or even add some fruit to try to make your 5 a day. You can also crush up some cereal options to use in other meals, such as crushing corn flakes and coating chicken to mimic fried chicken.

Veggie/Fruit Sources
I'm sure you've heard it before, but you really do need to find a way to add 5 of these per day, in any combination.

-Frozen Vegetables/Fruit. often you can buy a package of frozen for very cheap, often cheaper than fresh. Just toss in soup, salad, or heat in on the stove or microwave as a side dish. Frozen vegetables also are a great source for nutrition, as frozen are almost always picked off the vine or and frozen within 24 hours, preserving all the nutrtients.

Fresh Fruits and Veggies- These arent always the cheapest option, but seek out sales and cheaper options. For instance, Bananas, apples, potatoes, corn (when its in season on the cob) lettuce, tomatoes, onions, and a variety of others are almost always fairly cheap.

Milk/Dairy Sources

Of course milk itself is always an option, but consider low fat yogurt, fat free or low fat cheese, or even ice cream. Yes you read that correctly! Even Ice cream. Choose a low sugar or even low fat option, and remember to limit it to one to two scoops