Plan, Prep, and Save: The Smart Way to Eat Healthy
By Pam Brown, PHS Dietitian
March is National Nutrition Month, a time to focus on making informed food choices and developing healthy eating habits. This annual campaign, created by the Academy of Nutrition and Dietetics, encourages people to take small, sustainable steps toward better nutrition. One of the best ways to do this is through meal planning—helping you eat well while staying within your budget.
Eating healthy doesn’t have to break the bank or take up all your free time. With a little planning, you can make nutritious meals while saving money and reducing stress. By setting aside time to plan meals, making smart grocery choices, and prepping in advance, you can maintain a healthy diet without overspending.
“The key to eating healthy on a budget is being proactive,” says PHS registered dietitian Pam Brown. “Planning ahead allows you to make the most of your grocery dollars while ensuring you have balanced meals throughout the week.”
One of the best ways to save money and eat well is to plan meals before you shop. Creating a weekly menu that includes breakfast, lunch, dinner, and snacks can help you avoid last-minute fast-food trips and unnecessary grocery purchases. Choosing meals that use similar ingredients can reduce waste, and incorporating seasonal or on-sale produce can help stretch your budget. Once you have a meal plan, making a grocery list—and sticking to it—is essential. Impulse purchases add up quickly, so having a list keeps spending in check. Shopping in bulk for staples like rice, beans, and oats and avoiding shopping while hungry can also help prevent unnecessary spending.
If time is tight, grocery pick-up or delivery services can be lifesavers. Many stores offer free or low-cost pick-up options, making it easier to stay within budget and avoid impulse buys. This also frees up time for meal prep, which is key to maintaining a healthy diet on a busy schedule. Setting aside a couple of hours once or twice a week to cook large batches of grains and proteins, chop vegetables, and prepare grab-and-go breakfasts can make a huge difference. Prepping in advance ensures that healthy meals are always within reach, reducing the temptation to eat out.
“Meal prepping doesn’t have to be overwhelming,” explains Pam. “Start with simple meals that can be made in bulk and stored easily, like soups, grain bowls, and stir-fries. Once you get into a routine, you’ll find that it saves time and makes healthy eating much more convenient.”
Healthy eating doesn’t have to be expensive. Buying frozen or canned vegetables can be more affordable than fresh produce while still providing the same nutrients. Store brands often offer the same quality as name brands at a lower price. Incorporating plant-based proteins like beans, lentils, and tofu instead of meat can significantly cut costs. Reducing food waste by using leftovers creatively in soups, casseroles, or wraps can also help stretch your budget.
Cooking at home is one of the most effective ways to save money. Restaurant meals and convenience foods are costly, and homemade meals allow for better portion control and healthier ingredients. Simple recipes like stir-fries with rice and frozen vegetables, budget-friendly soups made with beans and broth, and one-pan meals like roasted chicken with potatoes can be both affordable and nutritious.
For those looking for simple, nutritious recipes, MyPlate.gov (USDA’s MyPlate website) offers a variety of budget-friendly meal ideas, healthy eating tips, and tools to create well-balanced meals. “MyPlate is a fantastic resource for individuals and families trying to eat well on a budget,” says Brown. “It provides practical guidance on portion sizes, meal planning, and affordable recipes that align with dietary recommendations.”
Healthy snacks don’t have to be expensive either. Budget-friendly options like homemade popcorn, hard-boiled eggs, peanut butter with apples or celery, and yogurt with granola can help curb hunger without adding to your grocery bill. Additionally, taking advantage of grocery store apps, coupons, and cash-back programs can lead to significant savings over time.
Eating healthy on a budget is all about smart planning and making the most of your resources. By meal planning, shopping strategically, and preparing food in advance, you can enjoy nutritious meals without overspending. “Small changes can lead to big savings over time,” says Pam Brown. “Focusing on whole foods and simple meal prep strategies can make healthy eating both affordable and sustainable.”
Enjoy the following yummy recipe that is easy to make for a busy family!
Slow cooker chicken taco soup
This recipe delivers ultimate ease with no chopping or browning—just stir everything together in the slow cooker (no need to thaw the veggies first) and let it cook. Once done, all you have to do is shred the chicken.
Ingredients
2 cup(s) Frozen corn
1½ cup(s) Frozen pepper strips
⅔ cup(s) Frozen chopped onions
2 Tbsp Chili powder
1 Tbsp Ground cumin
1 Tbsp Garlic powder
½ tsp Table salt
16 oz Salsa tatemada salsa (roasted tomato salsa)
15 oz, rinsed and drained Canned kidney beans
1½ pound(s) Uncooked skinless boneless chicken thigh
6 Tbsp Shredded reduced fat Mexican-style cheese blend
2 Tbsp Cilantro leaves (optional)
Instructions
In a slow cooker, combine the corn, pepper strips, onions, chili powder, cumin, garlic, salt, salsa, and beans. Stir in 2 cups water and the chicken thighs. Cover and cook on Low until the chicken is very tender, 6 to 7 hours.
Remove the chicken from the slow cooker; shred the meat with 2 forks and stir back into the soup. Ladle the soup into bowls, top with the cheese and cilantro, if desired.
This recipe was taken from this site: https://www.weightwatchers.com/us/recipe/slow-cooker-chicken-taco-soup/6373f02ff2310022b3c2df97
