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Tips for Creating Balanced Meals on a Budget

Maintaining a balanced diet doesn’t have to mean spending a lot of money. With a few smart strategies, you can prepare nutritious and affordable meals that support your health and fitness goals. Here are some practical tips for eating well without breaking the bank!

Healthy eating

1. Plan your meals

Planning is the key to saving money and avoiding waste.

  • Set a weekly menu: Plan your meals for the week, taking into account the ingredients you already have at home.
  • Bet on versatile foods: Ingredients such as rice, chicken, eggs, oats and vegetables can be used in different dishes.
  • Make a shopping list: Follow the list at the supermarket to avoid impulsive purchases.

2. Buy in bulk

Foods like rice, beans, lentils, oats and nuts are cheaper when purchased in bulk.

  • Store correctly: Use airtight containers to prolong shelf life.
  • Prioritize non-perishable foods: These have a long shelf life and are an excellent base for balanced meals.

3. Choose economical proteins

Protein is essential for muscle building and recovery, but it doesn't always have to be expensive.

  • Chicken and eggs: These are affordable and versatile sources of protein.
  • Legumes: Beans, chickpeas and lentils are economical, nutritious and rich in fiber.
  • Canned tuna: A practical and affordable option to add to meals.

4. Give priority to seasonal vegetables

Seasonal vegetables and fruits are cheaper and tastier.

  • Local markets: Often offer lower prices than supermarkets.
  • Freeze excess: If you buy in larger quantities, freeze the vegetables to use later.

5. Cook in larger quantities

Preparing large quantities of food at once saves time and money.

  • Weekly lunch boxes: Cook meals for several days and store them in portions in the fridge or freezer.
  • Soups and stews: They are economical, nutritious and easy to store.

6. Replace processed foods with natural options

Processed foods are not only more expensive but also less healthy.

  • Homemade snacks: Make oatmeal bars or popcorn instead of buying packaged snacks.
  • Natural seasonings: Use aromatic herbs, garlic and onion instead of processed sauces.

7. Take advantage of promotions and discounts

  • Supermarkets: Keep an eye out for promotions on essential foods.
  • Loyalty cards: Many supermarkets offer additional discounts.
  • White labels: These are often of similar quality to better-known brands, but at a lower price.

8. Reduces food waste

  • Repurpose leftovers: Use leftovers from meals to create new dishes, such as stir-fries or soups.
  • Freeze food before it spoils: This is especially useful for bread, meat and vegetables.
  • Cook creatively: For example, turn ripe bananas into pancakes or cakes.

Example of a Balanced and Economical Meal

  • Base: Brown rice (complex carbohydrates).
  • Protein: Grilled chicken or boiled eggs.
  • Vegetables: Broccoli and carrots (boiled or sautéed).
  • Good fats: A drizzle of olive oil or some sunflower seeds.

With a little organization and creativity, you can create balanced and tasty meals without breaking the bank. Try these tips and transform your diet without breaking the bank.

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