5 easy ideas to make healthy meal prep more affordable

Are grocery store prices giving you sticker shock?

It’s not your imagination. Many foods cost more today than just a few months ago. But eating healthy doesn’t have to break your budget.

PeaceHealth registered dietitian, Jendy Newman, RD, has tips to stretch your dollars and give your family a variety of delicious nutritious meals.

What you eat matters

But first a quick word about why eating healthy matters. And what qualifies as healthy.

“Many American households include people with one or more chronic health conditions,” she says.

Diet can play a significant role in managing diagnoses like:

• Diabetes
• High blood pressure 
• High cholesterol
• Heart disease
• Obesity

Gastrointestinal and autoimmune disorders

“What you eat — or don’t eat — can make a big difference in how you feel,” says Newman.

For example, saturated and trans(hydrogenated) fats put you at greater risk for heart disease. Sodium can raise your blood pressure. Added sugar can wreak havoc with your blood sugar or insulin levels.

And these can also lead to unhealthy cravings. It might be that the more you eat something, the more you might want it without ever feeling satisfied. That’s not usually the case when you eat nutrient-rich foods.

What counts as healthy food

While official recommendations get tweaked from time to time, the basics haven’t changed. They include:

• Carbohydrates with fiber such as whole grains, veggies and fruits
• Protein from sources such as chicken, fish, beans or legumes
• Healthy fats such as olive oil, avocado and nuts

“You’ve probably heard a lot about ultra-processed foods lately,” she says. “With some exceptions, it’s better to steer clear of many packaged goods.”

Food that comes in a box or bag may be low-cost and convenient. But many include high levels of sodium, added sugar and unhealthy fats as well as dyes, preservatives and other additives.

5 tips for more affordable healthy meals

Tip #1 — Cook at home.  

Eating at home is much cheaper and healthier in the long run than eating out.

You control the ingredients you use and how big the portions are. If you make a large batch, you can freeze or use leftovers for lunches.

“You may actually find that it takes less time to prep your own simple meals than it would take to drive through the drive-through. So, you save money and time,” she says.

Planning ahead will help save you time and money. Have a list of your family’s favorites and build out your plan for the week or the rest of the month…whatever works for you.

Tip #2 — Choose all-in-one recipes.

Skillet dinners, soups, one-pot dishes or sheet-pan meals are ideal because they’re cozy, filling and nutrient-dense, says Newman. They also use fewer dishes, so clean-up is easier too.

To avoid boredom, try various cuisines such as:

• Jambalaya
• Mexican beans and rice
• Italian pasta with chicken
• Asian stir-fry

The options are endless. You can create any number of combinations.

Tip #3 — Buy pantry staples to use as “extenders.”

Look for low-cost grains and starches that you might use to “bulk up” a recipe. Many take on the flavor of a dish without changing the taste. Examples include:

• Rice (brown is especially nutritious)
• Pasta (if gluten is a concern, see if a legume- or rice-based alternative will work)
• Beans or legumes (dried beans are cheaper than canned and much cheaper than meat)
• Potatoes (fresh )
• Oatmeal (dry old fashioned or quick cooking)
• Corn (frozen or canned- you can rinse to reduce the sodium)
• Peas (frozen, canned or dehydrated)

If you cook a large batch of rice, noodles or beans, you can refrigerate or freeze to use later. Having precooked ingredients makes it easy to add them to a meal. And reheated rice and pasta tend to have a slightly lower glycemic impact.

You can try adding these to soups or salads. You might mash up cooked beans or use dry plain quick cooking oats to include in a meatball or meatloaf recipe as another way to make those dishes go farther.

Learn more about stocking a heart-healthy pantry.

Tip #4 — Use lower-cost swaps.

Look for lower-cost healthful ingredients. Then experiment with swapping them into your go-to recipes.

For example, you can use protein such as beans, chicken or tofu instead of more expensive ground meats. Canned tuna or salmon could also be an option to create patties.

“You might look at this as an opportunity to try new combinations or recipes, depending on what’s on sale or what fits your budget,” Newman says.

If fresh organic veggies are a bit pricey, see if frozen or canned options will work in a recipe instead.

Tip #5 — Splurge on spices, sauces or condiments. 

Watching your sodium intake? Pick low or no-salt spices or condiments to give your food a boost of flavor.

The good thing about spices is that a little goes a long way. You might also find stores that offer a bulk spice section so you can buy them in the quantities you need.

Here are a few flavor enhancers to consider:

• Dry herbs such as dill, basil, thyme or oregano
• Garlic powder or granules (no added salt)
• Black or Cayenne pepper
• Hot sauce
• Mustard
• Vinegar
• Peanut butter (unsalted, unsweetened)
• Salsa

Bonus tip on beverages:  

If you buy drinks, you might consider cutting back. “Pre-made canned and bottled beverages have high mark-up. We mostly don't need them,” says Newman. You’re generally better off with water, plain coffee or tea and low-fat milk or a fortified unsweetened plant-based milk alternative. Still crave flavor? Check these options.

“These are just a few ideas to put healthy meal prep within reach of the average household,” says Newman. “The extra attention you put into shopping and cooking for your family is well worth it if it means better health.”