How to Make a Healthy Food (From Breakfast to Dinner) for Less Than€ 45 per Week?

If you think that it is not possible to make a healthy meal for less than€ 45 per week, you should know that can be easier than it seems, because, despite the fame, not all healthy foods are expensive. Fruit, legumes and eggs are some foods that can integrate the base of your diet to become healthy.

How to Make a Healthy Food (From Breakfast to Dinner) for Less Than€ 45 per Week

The healthy eating has gained fame to be more expensive than the traditional, which makes many people withdraw from a balanced diet. In fact, we know that, currently, when the economic possibilities decrease, increases the intake of food somewhat interesting from a nutritional point of view.

As such, in this article we will explain you how to make a healthy meal for less than 45€ / week.

HOW TO MAKE A HEALTHY MEAL FOR LESS THAN 45€ / WEEK?

It’s true that the foods rich in sugar and fat tend, sometimes, to be cheaper than their full version, or without the addition of sugars.

However, it is still possible to make affordable meals and healthy, based on the most natural food, as little processed and of local production.

Let’s see how:

1. AVOID BUYING PROCESSED FOODS, RICH IN FAT OR SUGAR

When you replace cakes, biscuits and sweetened cereal for healthy snacks like raw vegetables (carrots on sticks or cherry tomatoes), dried fruits and oleaginous, fruit, and oats can save up to 10€/month.

2. TAKE THE BREAKFAST IN HOUSE AND WITH FRESH FOOD

Eat 1 low-fat yoghurt flavour, or to drink 1 glass of milk slim simple along with 1 bread mixture with 1 slice cheese thin and 1 apple gets you to about 0.70€ / day, or 4,90€ at the end of a week and 21€ at the end of the month.

If you take breakfast outside, this value rises to 3-4€ / day, or, you can reach up to 120€ at the end of the month.

3. TAKE LUNCH TO WORK (LUNCH AND SNACKS)

Are increasingly people who take food from home to their place of work. In addition to eating better, saves a lot of money.

Prepare a lunchbox with the lunch (something that on the previous day, for example) and the snacks mid-morning and mid-afternoon (fruit, dairy, bread), it is also another way to save about 25€ per week or 100€ every month.

4. CHOOSE FRUIT AND VEGETABLES OF THE SEASON

To save as much as possible and also to make a power supply more sustainable, choose to buy fruit and vegetables in their season, and preferably local production.

Let’s take as an example the diospiro or red fruits. If they are purchased outside of their normal season of production, must be imported, a factor that implies many expenses with transportation for the producers. As such, the price of these foods can amount to 4-5€ / Kg or even more.

If you choose to consume them in their season, may cost half of the price. Also, when you are in your season, the foods have a higher nutritional quality and more flavor.

5. AVOID CONSUMING FOODS OF FASHION ON A REGULAR BASIS: TAPIOCA, BERRIES GOJI, ACAI BERRY

As in everything, in food there are also fashions. At this time, the foods that are prevalent are the tapioca, berries of goji, acai, Spirulina, among others.

Predictably, these foods are currently overvalued in terms of price. On the other hand, and without failing to recognize its benefits, there are plenty of substitutes the more “ancient” that take up very well the place these foods are the fashion, most cost-effective way.

For example, the tapioca in nothing is better than oatmeal. The berries of the goji or acai berry not have immersed into an environment of more antioxidants than red fruits. As such, if you want to have a diet also healthy but more economic, do not be fooled by these foods of fashion.

6. DO NOT USE THE OLIVE OIL FOR COCONUT OIL

Despite the fact that the coconut oil be in fashion, the olive oil continues to be one of the best sources of fat, not to mention that it is more economic that the one referred to.

As such, it does not continually use the coconut oil to season and prepare your foods. Choose the switch with the olive oil, you will see that you spend one half of the value.

7. OPT FOR WATER INSTEAD OF SOFT DRINKS

Both at meals, as well as outside of them, should seek to prioritise water instead of soft drinks, as these in addition to being more expensive ones have too much sugar, not adding any type of benefit to your power.

If you want a savings even greater, replace bottled water for water from the public network.

8. TAKE ADVANTAGE OF PROMOTIONS AND WHITE MARKINGS

Take advantage of the promotions and the products white label is a great way to be able to set their weekly menu at a price more reduced (in some cases, is half the price). You can even remove ideas in function of the products that are on discount.

However, be careful not to get lost in the grocery store and bring more food than those who really need it, because otherwise it will end up spending a lot more money.

Review the promotions previously, always do your shopping list, don’t go shopping hungry, and follow to the letter what you must buy.

PRACTICAL EXAMPLE OF HOW TO MAKE A HEALTHY MEAL FOR LESS THAN 45€ / WEEK

To demonstrate how to make a healthy meal for less than 45€ / week, we have made a list of food and we organise them for meals for the entire week. Now see.

  • Oatmeal, Fine (emb. 400 g) – 0,70-0,80€
  • Bread mix -1,50€ / Kg
  • Low-fat yoghurt Aroma (emb.6 x 125 g) – 1,10€-1,40€
  • Fresh cheese, thin (pack of 4 x 85g) – 1,50€
  • Eggs Class L (12 un) – ~1,85€
  • Brown rice Extra Long (1 kg) – ~1€
  • Sweet potato (1 kg) – 1,50€
  • Carrot, Packed (pk. 1 kg) – ~0,50€
  • Chicken of the Entire Field – 1,60 – 2€ / Kg
  • Packaging of Filleted Hake, frozen (600g) – 2,90€
  • Extra Virgin Olive Oil 4,5 € / L
  • Rocha pear Calibre 65/75 (1kg) – 0,99 €
  • Lettuce Kohlrabi (1 un = 400 g) – 1,10€
  • Onion (pk. 1.5 kg) – ~1,10 €
  • Curgete – 1,70€ / Kg
  • Broccoli – 1€ / kg
  • 1 Tin of beans or chickpeas (800g) – 0,90€

Is a list of simple products, no processed foods and that ensures a varied diet in terms of nutrition, including the portions of carbohydrates, fiber, vitamins, minerals, essential fatty acids and proteins of high biological value.

  1. Breakfast: low-fat Yoghurt + oats + fruit
  2. Mid-morning: 1 boiled egg + 1 piece of fruit
  3. Mid-afternoon: 1 slice of bread mixed with cheese slim + fat yoghurt
  4. Lunch and Dinner: vegetable soup (carrot, broccoli, curgette, onion) + meat dish of chicken or fish, with rice or sweet potato, and a salad of lettuce and tomatoes seasoned with olive oil.

A day like this it gets you by in between 5 and 6€, which at the end of the week, gives a maximum of 42€.

Now that you know how to make a healthy meal for less than 45€ / week, no longer has an excuse to have eating habits desregrados!

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