Eating Healthfully on a tight budget

 

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10 Smart Reader Tips for Eating Well on a Tight Budget 1. Buy fresh produce when it’s in season and freeze it.. Fresh produce is always great, but the cost can add up fast. 2. Look for sales, and plan meals accordingly..

If your local grocery store offers a savings card, be sure to sign up 3. Try. Now the family has eliminated red meat and has three meatless dinners weekly. Because of her skill at feeding her family healthfully on a budget, Brenda was named a Champion for Change, part of a California state network that encourages nutritious eating and physical activity.

Brenda finds recipes and ideas at the Web site, which she shares, as a volunteer, with other women. Many people think that eating healthfully means spending a fortune at the grocery store. It’s true that fresh, organic foods cost more than their conventionally grown and processed counterparts. But with thoughtful planning, smart shopping, and a bit of creativity in the kitchen, you can enjoy a nourishing, health supportive diet and stay within a reasonable budget.

The.gov means it’s official. Federal government websites always use a.gov or.mil domain. Before sharing sensitive information online, make sure you’re on a.gov or.mil site by inspecting your browser’s address (or “location”) bar. For example, the “SNAP Challenge” is a 6-week guide to eating on a SNAP budget.

Online information includes grocery lists, recipes and cost estimates for dozens of recipes. Even if you don’t qualify for SNAP, this resource can help you prepare healthy, easy meals on a budget. How to Eat Healthfully & On a Budget in Italy. Hey guys! Recently got back from my weeklong trip to Italy – can’t believe it’s over but happy to be back in my swing of things.

I get a lot of questions about how to stay healthy while studying abroad, and while on vacation. The current pandemic presents many challenges to eating healthy meals and staying on budget. The Cedars-Sinai Healthy Habits program has some tips to make healthier meals that will also save your family money. “Of all our tips, the most important thing to remember is to make mealtime a family activity,” says Premere Session, associate director of Community Health at Cedars-Sinai. When you are on a tight budget, shopping for food can be challenging.

It is a common misconception that cutting back on food expenses means sacrificing good nutrition. However, you can be healthier and wealthier by getting wiser about planning meals and shopping. Here are some guidelines that can hel. Eating on a budget of $50 a week means that you have to be creative with the items on your grocery list. Having a few handy condiments in your cupboards will make creating appetizing meals much easier.

It will also keep you from getting bored with flavor profiles as. Canned fish, eggs, beans, and peanut butter are excellent sources of protein, and they’re inexpensive. Suggesting that clients eat one or two meatless meals per week can reduce food costs considerably.

With a little planning and research, anyone can stretch their grocery budget while maintaining a well-balanced, healthful diet.

List of related literature:

There’s no shame in using supermarket shortcuts to get your dinner to the table—bags of shredded cabbage and carrots, cut green beans, chopped peppers, asparagus, and so on—if your budget allows; you’ll still be saving lots by not eating out.

“The Doctor's Diet Cookbook: Tasty Meals for a Lifetime of Vibrant Health and Weight Loss Maintenance” by Travis Stork, Leda Scheintaub
from The Doctor’s Diet Cookbook: Tasty Meals for a Lifetime of Vibrant Health and Weight Loss Maintenance
by Travis Stork, Leda Scheintaub
Bird Street Books, 2014

With that weekly budget in mind, briefly outline your weekly meal plan (including breakfast, lunch, and dinner each day) and make a shopping list of groceries needed for the week.

“Food and Place: A Critical Exploration” by Pascale Joassart-Marcelli, Fernando J. Bosco
from Food and Place: A Critical Exploration
by Pascale Joassart-Marcelli, Fernando J. Bosco
Rowman & Littlefield Publishers, 2017

You don’t need to cook every day – you can make large batches, freeze them, and take out something when needed (buying in bulk is cheaper too, and chilis, stews, and soups with vegetables and beans are filling and cheap).

“The A-Z of the PhD Trajectory: A Practical Guide for a Successful Journey” by Eva O. L. Lantsoght
from The A-Z of the PhD Trajectory: A Practical Guide for a Successful Journey
by Eva O. L. Lantsoght
Springer International Publishing, 2018

In most places, I find that I can eat well for an average of about $50 a day by mixing picnics and quick, budget eats with atmospheric restaurant meals.

“Rick Steves Europe Through the Back Door: The Travel Skills Handbook” by Rick Steves
from Rick Steves Europe Through the Back Door: The Travel Skills Handbook
by Rick Steves
Avalon Publishing, 2017

Substituting fruit and veggies for some of the snacks and cookies doesn’t cost any more.

“An Early Start for Your Child with Autism: Using Everyday Activities to Help Kids Connect, Communicate, and Learn” by Sally J. Rogers, Geraldine Dawson, Laurie A. Vismara
from An Early Start for Your Child with Autism: Using Everyday Activities to Help Kids Connect, Communicate, and Learn
by Sally J. Rogers, Geraldine Dawson, Laurie A. Vismara
Guilford Publications, 2012

On this budget, the cupboards are nearly bare by week three, save for the cheapest food you can buy—ramen noodles.

“$2.00 a Day: Living on Almost Nothing in America” by Kathryn J. Edin, H. Luke Shaefer
from $2.00 a Day: Living on Almost Nothing in America
by Kathryn J. Edin, H. Luke Shaefer
HMH Books, 2015

The trick to making this work on a frugal budget is getting into the habit of meal planning—and planning based on what’s on sale at the supermarket, not what you feel like eating right then and there.

“Suddenly Frugal: How to Live Happier and Healthier for Less” by Leah Ingram
from Suddenly Frugal: How to Live Happier and Healthier for Less
by Leah Ingram
Adams Media, 2009

Items such as chips, ice cream, candy, beer, frozen dinners, and soda are not only bad for your body, but also bad for your budget.

“Dad's Guide to Pregnancy For Dummies” by Matthew M. F. Miller, Sharon Perkins
from Dad’s Guide to Pregnancy For Dummies
by Matthew M. F. Miller, Sharon Perkins
Wiley, 2010

You can then skimp at dinner and simply eat soup or salad.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

You’ll be able to feed yourself well for a week with that budget.

“How to Travel the World on $50 a Day: Third Edition: Travel Cheaper, Longer, Smarter” by Matt Kepnes
from How to Travel the World on $50 a Day: Third Edition: Travel Cheaper, Longer, Smarter
by Matt Kepnes
Penguin Publishing Group, 2015

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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171 comments

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  • I’m sorry if this sounds rude but I’ve never heard an American do decent Aussie accents, and yours was quite decent lmao ��
    Thanks for the meal ideas, much appreciated.:)

  • OZ was very touchy feeling before Social Distancing became the order of the Wuhan SARS 2.0 era….�� $20 a day or what is the duration?

  • I try to avoid seafood as much as possible, at least ever since I found out the dangers of mercury, seafood allergies, undercooked fish, etc.

  • That’s per serving tho, the total price is probably around 5 to 6 bucks. For some items. Canned salmon is around 2ish dollars a can. So it adds up for a family meal

  • With $20 I just can buy half gallon of milk, a dozen of eggs and a few apples! I’m single and I spend more money on my food than my sis who has two kids. Quality food is more expensive.

  • What about lunch and breakfast? I’d love to see a full weeks shop. We seem to be spending so much it can’t work it out family of 4

  • Can you do some videos on cooking for the freezer? So you can stock a freezer with things so you aren’t tempted to go out or just have a sugary cereal for dinner? Tips on sugar busting would be good as well. My go yo thing is cereal, which I eat far too often. Because I do not feel well enough to cook, or don’t have time. Trying to get out of this downward feeding spiral. Thanks.

  • Sorry but this isn’t a whole weeks meals for two. What about lunches, breakfasts, drinks (like your tea!) and the two other days of the week that you have missed entirely… This is only 5 meals out of 21 hence the low low total.
    I would also question your portion sizes as well, for example on the monday you use 5p worth of brown rice per person. Assuming that this is the 0.79p/1kg bag of rice from Aldi this equates to approx 63g of rice suggested portion size is 75g.

  • For someone who is currently trying to eat as healthy as possible to clear their skin & tone up, but also save for travel and life in general this is perfect! Great video as always girl xx also your EDITING!! Teach me your ways!

  • I can sautee some frozen veggies that taste amazing. It takes time.
    Add only enough veg to cover the bottom of the sauce pan.
    Turn the heat on high and constantly stir them until most of the water boils off and then turn it on a low medium add olive oil or spray let them sit till color starts to show and then stir. When almost golden all around add seasonings and finish with a minute or two more of cooking
    Perfection, at least to me
    I use garlic and onion powder with a little bit of salt

  • Brilliant video, so handy, definitely do more of these ❤ Do you know whats in season in terms of fruit and veg? Do you use whats ‘in season’ I think i need to make a seasonal list because i have no idea what is best to eat and when ����������

  • If you add the beef, chicken, and eggs, it only adds up to 900 grams of protein…. Oatmeal has some too but ultimately this is what most people need, who workout, for a little under a week…. Am I missing something?

    Edit: forgot about the beans but still. I imagine if you’re drinking protein rich stuff like milk, or even pea milk this will stretch a lot further. Plus if you snack on nuts ��‍♀️ not bad at all, definitely affordable

  • no lie ive gotten in the best shape of my life off canned spinach and rotisserie chicken i was spending 20-30 dollars a week on food and only eating at home my bank account gotta lil more mature lol

  • Cook ur food in mud vessels,and prevent metals entering ur body by cooking in metal vessels and food get poison,I can send mud vessels

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    If there’s one thing you will learn from this book, it is if you eat foods containing all the required nutrients in the right amounts, you will be on the path towards optimal nutritional efficiency, and to reestablished health.

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  • Produce out of season also doesn’t taste very good. Costco sells berries year round but they are very tart in winter. Why not buy some oranges or pomegranates instead?

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  • Cheap… shepherd’s pie, tater tot casserole and the casserole where you layer ground hamburg, chopped onion, chopped green pepper. Repeat layers. Add in a small bottle of ketchup. Fill the bottle with water and pour it in. Cover with foil. Bake at 350 d F for about 30 minutes. The ketchup turns into bbq sauce. Yummy.

  • I eat a lb of ground beef a day, it’s $5 per lb if you get the lean kind. That’s $150 a month just in beef. Nah, this shit ain’t real. Not if you want to eat 250g protein a day.

  • The truth is a healthy eating plan that has worked very well for me personally, I hope everyone achieves their goal and for those who want to know what my weekly plan is, leave your mail to send it to you.

  • I know he’s a doctor and he likes to focus on health. But, none of these taste good. You realize kids got to eat this too and we can’t just let them starve or force food down their throat.

  • Great advice.
    I would just add if you buy an entire chicken whether plucked or non plucked the per pound price will go WAY down.
    As per ground beef I would advise finding 3 or 4 buddies and buy a quarter cow once per year for about 500 dollars and have butcher grind it. This will give you a higher grade of meat and it will easily double or even triple your meat per pound price. All it requires is a freezer and borrowing a local grinder.
    (This can save any average household hundreds of dollars annually and most people already have the freezer space)

  • he forgot to mention tha broth gonna cost you at least $2 or $3.That canned salmon is gonna be high sodium.And how the hell are you suppose to survive on only that all month?

  • I am going to love this whole series from the meal planning to meal videos. Pleeeease do this regularly �� thank you for sharing x

  • Loved this �� very helpful! Me and my partner spend a more a week and still have to pop to the shop for other bits we forgot! Looking forward to seeing the making of the meals:)

  • I love your channel and this video was so helpful. Would love a lunch version as I struggle for inspiration for lunches to bring to college. Also can’t wait to see those vegan kebabs��❤️

  • I can’t tell you how helpful this is! I am definitely copying your meal plan. Who doesn’t love “mouldy veg” �� It’s amazing how cheap you have got this healthy meal plan?? I find I spend so much money on food. Can’t wait for the what I eat in a week

  • it always make me want to claw my throat out realizing the price difference in food between america/canada. our prices are so high…. 2 dollars for a head of broccoli.

  • could you pls make a video where you show us tips on how to go grocery shopping so that the food you buy will not just be finished in one week or so

  • I buy a big bag of frozen blueberries for my smoothies it lasts me about a month and I pay 9.99$ at target. I have about 3 to 4 of them a week

  • Making bulking accessible. I love it. I be seeing videos/posts where people have diets that cost damn near rent, Most folks can’t afford that shit. This is appreciated.

  • This is helpful I must start meal planning to save on food waste as well as money, thanks for sharing…… my only thing to point out, my hubby wouldn’t be full on having soup for dinner lol

  • My enthusiasm to use weight loss program is at all time high. I did not alter my very own eating habits and didn`t boost my exercise level. More than a period of a month, I shed around 6 pounds. While using this technique, I did realize that I ate less and filled up faster. Google can help you to discover it. Weight program’s name is Peyton Huno†az

  • Thank you for this! PEople tend to think eating healthy is impossible, but it’s not if you shop smart and buy in bulk/frozen etc.:D

  • Can confirm:
    In the US getting a week’s worth of fresh produce and meats are unreasonably more expensive than say… getting boxes of mac ‘n’ cheese and hamburger helper or ordering off the $1 menu at McDonald’s. Being poor totally screws with your health when you only have enough food for today.

  • Maybe I’m missing something but how does 20p + 24p + 5p + 30p on Tuesday = 40p per person? You used the per person cost then still divided it by 2 anyway?

  • oh my god these prices killed meover here, that bag of spring onion is prob $3-4, bananas maybe $2.99, tortillas??? $5, you could maybe get away with canned beans for $0.60-$1, pASTA sAUCe $3, (btw its a bit strange that eggs count as ‘dairy’ in america lol) free range good eggs will cost $8 alone. And if I skip the free range, its still about $4. aND MILK… MIlk??? I am lactose intolerant and buy soy milk at $3 while my partner gets dairy milk at $4!!! for 2L!! oh my gosh….

  • Am I the only one that just found out you don’t have to prep the frozen part of meal prep and just put it in the container if it will be microwaved? I’m amazed!

  • You mention that when you’re meal planning, you should pick meals that share ingredients. Can you please do a video on how you decide what to make when you’re planning your meals? The biggest problem I have when meal planning is trying to make meals that share ingredients that aren’t just 3 different versions of stir-fry…

  • Super helpful video! Do you think I’d still be able to get my hands on that acne studios sweatshirt you are wearing? I’m obsessed ��

  • I love these ideas �� I watched it twice back to back �� since it’s so helpful and would like to implement it from today only ����

  • The sooner the better because we all need to start tightening our belts since we don’t know what’s going to happen with covid in other pandemics. I love eating on a budget because I waste way too much money

  • I actually have subscribed to selected channels only and your channel is my favorite. It is always so relaxing and informative to be watching your videos. You are really an Aldi-gal to the core and I can’t say, how much I agree with this, because I’m a Hofer-gal (Austrian name for Aldi, I think I’ve only mentioned this a 1000 times ��). But they really have what it takes to enable a life on a budget. And by the way, I love the pen you’re using in your video. We in Austria haven’t had a monarchy since the end of World War I and I don’t miss it, but I am a big fan of Queen Elizabeth II, she is such a remarkable lady. I’m not a particularly religious person but God may save her! And God may also bless you, your family and your inspiring work which I consider to be art! ��

  • I do one similar to the sweet potatoes one instead of beans i add two slices of bacon chopped and keep my egg fried instead of scrambled to place on top of the sweet potatoes a good side is broccoli i add paprika garlic powder and onion powder salt pepper to the sweet potatoes i usually have ketchup after with it but it so good

  • Just to clarify, Do you normally keep your veg frozen when adding the cooked meat to it (for meal prep)? This is brilliant I never would have though of that! thank you!

  • Another tip, you can use bits of veggies that are often thrown away. The leaves on cauliflower, beets, etc taste great. You can use the cut off ends of veggies for broth too. Tip two, if your veggies wilt, often you can put them in cold water and they’ll come back to life after a while.

  • The sad thing is, some people don’t have this kind of money to spare on food. A friend of mine is in hospital after a suicide attempt, due to being completely broke. Her story starts here: https://www.gofundme.com/f/in-debt-and-depressed-help-desperately-needed&rcid=r01-156097093382-e571b3a1a00f4db7&pc=ot_co_campmgmt_w

    Obviously, being in hospital, she hasn’t been able to update her own story.. Out of all her friends and family, I’m the only person that has been arsed to help her, lending her money over the past few months… but it still wasn’t enough. All she asked for was for people to help with just €1/2 and no-one could be bothered to do that.

    She ended up losing her job, as the stress of her situation caused her performance to suffer.. by the time she’s out of hospital, she will be homeless. Her parents aren’t helping either… they gifted her aunt €10k for a home remodel, but won’t even help their daughter by co-signing a loan..She was begging in the streets before she tried to kill herself..

    Does this sound like I’m begging for help? Probably.. I don’t care.. she is the best friend I’ve ever known.. She would give any friend in need the shirt off her back, and yet, now that she’s in need of help, everyone but me seems to have turned their back on her. I failed to help her before this, but now.. I’m desperate.. I’ve nearly lost her once, and I don’t want to lose her for good..

    I know no-one who reads this will help, most likely… but if you do.. even €1/2.. thank you so much.. truely..

  • This is a brilliant, beautiful-looking, and useful video. I might try to apply some for myself. The thing is I currently live with my family and their diet is not the healthiest, with plenty of snacks, instant noodles always stocked in the pantry, and a lot of deep fried, flour coated food. There’s always vegetable soup, but even that is usually rather heavily seasoned. I ended up always sautéing or steaming my own spinach or and boiling my own eggs, but nevertheless this video is still helpful.

  • I can attest to the fact that keto is hella expensive. I’ve eaten a couple different diets and, in my experience, this one wins lol

  • Hi Sophie��I really enjoyed your video. I’ve been having the vegan kebabs too. I serve mine with Tesco garlic and coriander flat breads. Plus I make home made spiced onions and serve with salad…total game changer��Fx.

  • I guess she never shopped at the 99 cent only store. I can get 3 large sweet potatoes for one dollar. People are shopping at the wrong store!

  • Please stop touching women like that it is creepy and makes lots of them feel uncomfortable. There was the one who lost heaps of weight and you did it and it was so inappropriate. It’s not a metoo thing it’s just that some men don’t get that it feels patronizing and unnecessary. 00:54 she is not a little girl who needs to be taken by the hand she looks at the camera and that look says it all: 1:42 she actually moves away when he touches her arm. You need to look at the body language the person has you are talking to!

  • As you said you haven’t lived in any other country, in my opinion quality and the price you get for good in Australia is much better than many other countries

  • I stopped eating out long time ago. Stories of waitresses and cooks spiting in food. Do not know what people have these days, ie; hepittis, or whatever. There R some mean / evil people out there!!!

  • ze one and only meal prep queen! loved the editing as always xx
    another tip though ; everytime i shop just an hour or so before the store closes most of the products have usually a discount.

  • It all depends on your area too. My health counselor was shocked when I walked through our grocery stores with her on the phone and told her the prices for some of the things she always recommends as cheap. That size of off brand canned salmon is 3.50 here, for instance. Some things are cheaper, but the proteins are always twice as much as these lists. There is also the part where most of us can’t afford a dinner that costs $20 for our family, even if there is leftovers for the next day. Can’t hurt to get some ideas you can tailor to suit your family from these videos though:)

  • Mam l don’t like leafy vegetables but l know its real necessary for our health. But l Dont like them. Can u tell me any other way to have them like from juice or else.

  • Love your channel and you Rachel.

    Also hooked on your friend/roommate Rachel Lee too!!

    Any chance you can do a video on how to initially set up with kitchen larder, kitchen utensils and equipment for making meals and meal prep but with your minimalist thinking/design??

    I am in the process of setting up my first purchases for my own kitchen and just want a slimline collection of kitchen items and also be health conscious when purchasing too? I suffer with Hashimoto’s Thyroid issue since I was young and am always discovering new issues that cause my issues to get worse. I’ve recently discovered i need to stay away from storing food in plastics and using pans/cooking pots that have teflon coating as they are chemicals which in turn slowly poison and cause extra fatigue on my body to filter out….

    Any advice or tips you’ve picked up I would (and many others) would be eternally grateful.
    Love and blessings xxxx

  • About to go to college and wanted to work out too, cheap food looked like a necessity. Thank you for this healthy cheap food guide. I was worried I’d have to eat junk food all the time.

  • I really liked the video. Good for inspiration. I would eat more veggies with my meals. Salad has a low nutritional value. Maybe Frozen green beans or spinach, that is what I like to use.

  • I pick my own fruits nd vegetables when they are in season at local and nearby farms. For example, there is a sweet potato farm ten minutes from my house and I can pick as many as I want for free! IfI go to a nursery/farm it only costs a few dollars ($5-$8) for a quart size bucket. I live in the states, so I’m not sure what it’s like in other parts of the world. Hope this helps some of you! ��

  • Her 2 year old son eats so much? WTF? Really? She is attractive, her body is not. Salmon is the only one that was appealing.Quinoa is good as a side dish for most people. Basically another Dr Oz fail.

  • As a way to strengthen the existence of my “good” cholesterol and also reduce the “bad” cholesterol I possess, I applied having this amazing cholesterol tutorial “Hοzantο Axy” (Google it). I am not certain if this is made like this manner. Since I have not tested it and so I do not have any idea if this works. I am really excited for 30 days ahead in order to get my cholesterol level checked. Based upon almost everything I`ve examine, this will truly help..

  • This is interesting thanks. Personally I like to pack in a load more veg but maybe you’ve got that in your snacks / lunch. Love the planner I’m going to get me one of them

  • KING and QUEEN!!! So question tho… I don’t eat a lot of red meat like that honestly so I eat ground turkey a lot. Do you still recommend getting a real lean content because turkey tends to dry out with less fat quicker… Do you eat a lot of turkey with your meals?

  • Just FYI rice and soy sauce teriyaki sauce you have great stir fry put in a scrambled egg onion carrot pepper etc (your choice) it’s awesome costs about 0.60 a serving or less and tastes delicious chicken if you’re fancy lol ��

  • I love this woo woo salesman. Gives her $20 on air. Keeps bringing it up. As if she’s some charity case. Grabs her hand?! Omfg no, creep factor over 9000!!!!!

  • very good planning and good meals… prices are so much higher in California would be at least 2 or 3 times as much… milk alone is 3.69 a gal.

  • Thats not a meal. The doc himself I bet wouldnt eat this stuff and dude you can talk to a woman without touching her every 30 seconds. Quit being so grabby Harvey.

  • Where do you live? In 2019 and still, milk in Oklahoma is normally 2 to 3 or more dollars a gallon! You couldn’t have bought all that for $10 in Oklahoma. It probably would have been $30 or so for all that here, after-tax.

  • also a cool tip is that you can plant the roots of the scallions in a pot and then you’ll have an infinite supply of scallions! a jar of water also works:)

  • I highly appreciate that you just get straight to the point. I’m tired of watching half an hour long videos with basically the same information. Love it!

  • I definitely understand the gist of what you are saying but on the one point about eating out always being more expensive, that’s just not true when you’re single. Buying all the ingredients to make what the Chinese restaurant can serve me up in there authentic healthy dish of fish stew that provides me five meals when I add in some sweet potato noodles, it just isn’t the same as what it would cost me if I made it myself. Sometimes when you’re single you have to think about whether it’s actually cheaper to eat out. Zero produce waste that way! Great tips otherwise that I mostly follow.

  • Eating out really adds up, recently I started meal prepping and budget shopping and have been able to save up so much over a short time

  • I just love your channel I’ve used some of your suggestions. We were born in Scarborough (a suburb of Toronto) and my brother sounds as if he was from Boston strange because our great-great-granddad was from Massachusetts, we think Boston. My favourite cheap meal is using up all leftovers in the fridge in a single fry pan, even though it gets weird.

  • Instead of cereals, I would get flour (wheat, flour, crickets, doesn’t matter), and possibly also more beans, or at least one more bag of beans and either more eggs, or more bananas, or more pasta, or some other fruit(s), maybe even just more pasta and pasta sauce. Why? Crepes/pancakes, and stew thickeners (both the flour/pasta and the beans, if mashed). Also, cereals are nutrients-empty, and aside the dried fruits, they are about as nutrient dense as cardboard, apparently, and they’re fluffy like some coardboards, too.

  • Why bleached enriched rice? And $2.08 for a can of black beans? Wal-Mart has great value cans for $.50. Need to switch that yogurt to a non-sugary Greek yogurt.

  • Drink almond milk for milk, or any other milk but regular milk. Last way longer regardless and you can always find cheap or great value versions. This got me through undergrad!

  • This guy would have gone into shock if he even tried this for the month. Every body builder knows they need that huge amount of protein to sustain that muscle growth. Just ask Eddie Hall when he made a video of himself going vegetarian (for 1 day).

  • Dude… what are you doing! you will die from this food, 20 dollars i spend just on my water! Your fucking dumb, stop making youtube videos, you make people follow your stupid actions and will die young like you! STOP IT. Humans cannot eat that shit, Humans must eat real food otherwise they die young, do you understand? You giving so much from yourslef in the gym but you jeperdize all of this effort by eating this junk! eat healthy people and take this guy as a great example how NOT to eat! OMG AND THIS PART WITH CHICKEN BREASTS…. THIS CHICKENS WERE NEVER ALIVE!

  • you are wasting food with healthy stuff you should go to the freezer section and get like a box of frozen meat its like a dollar for 22 pieces of meat if you eat 2 a day that alone is 400 calories intotal for a dollar (for the 22 pieces) you get 4400 calories for a dollar and if buy a bag of potatoes potatoes have all the nutrition your body really needs and is packed with nutrients and that will last you a intire week and MORE and should be 2-3 dollars for a 10 pounds a bag of rice is just as cheap although i really really dont recomend it because rice is quick engerny it easily digests and makes you hungry quickly after again and the meal you offered its really really bad and super expensive for what it is the nutriets isnt enough and it doesnt fill your belly
    potatoes are really the way to go 2 potatoes a day fuffils all your nutrient needs the meat makes it tasty and also adds protein as for water tap water should suffice as for breakfast i recomend from the frozen section loumpia’s if you have them (depending on the region) there are 2 big ones for 80 cents and 1 is enough to satisfy your breakfast needs and is packed with veggies how ever because its frozen and you dont have a deepfryer i recomend a oven to bake them or if you dont have that a pan will do you can also decide to cut it open or let it be it doesnt really matter and because it was premade its really really tasty and all this only cost 40 cent per breakfast so the potatoes and meat is 4 dollars and that is your meals satisfied for a week and then you have 4 loumpia’s for 1 dollar 60 cent and that is 4 breakfasts leaving you with 4 dollars 40 to spare on extra’s or like idk a big bag of rice and cheese and dont get me started at befriending farmers if you befriend farmers they will let you have grade 4 foods that just look weird for really really cheap and i live in a more rural area and by good are there alot of farmers here its definitly worth asking for their lower grade foods if you can buy it directly because a bag of potatoes that normally costs 3 dollars all of the sudden becomes 1 and this is 10 pounds mind you this will last you atleast 10-15 meals depending on how much of a eater you are and if you have this deal with all your local farmers you can believe you will have normal healthy meals for under 50 cents a day the meat what as establishid is already cheap but even there you can befriend some fishers or some local hunters during hunt season im sure they dont mind selling you a liver on the real cheap or even free because life hack livers are fully packed with nutrients and minirals and vitamins its one of the healthiest foods on earth and by good is it pretty tasty if its fresh you’d be suprised what a little asking can do for you and as long as you arent a dick and willing to compensate people how ever little that is they will do alot for you
    i hope i helped someone who reads this atleast although it will probably be burried in youtubes algorithm

  • Try living in Australia, that size milk would be $7-$8 so even $3-$4 would be amazing. I can’t believe how cheap your groceries are. We at least have free healthcare but pay high taxes for it. You guys are so lucky, make the most of your cheap priced groceries.

  • I’d always recommend making fried rice with whatever you have left in your fridge if your out of food. Like, you can pretty much use anything in fried rice. If you have vegetables, they go well. Meat, it goes well. Example, once I was pretty much out of food, but I had rice, half a bell pepper, some ham slices and an onion. Fry the onion, fry the pepper, add the boiled rice, fry and mix in what sauce you have (I had hot sauce in the cupboard) and it’s a meal. I’ve even made it with leftover noodle flavour packets. You can do a lot with those packets. Cook them in a tin of coconut milk and it makes a passable curry. It ain’t great, but it’s cheap and when you’re out of money it’s better than just coconut milk and rice

  • Also I love the idea of buying “different colours” with fruit and veg, you are right, different colours give you different vitamins. I will go by that from now on. So simple yet so helpful

  • I don’t get the flexitarian thing…I mean once a week is as much meat I ate before I went vegan when I was eating regularly. Maybe that’s not much where you’re from but in Germany it is basically just a omnivore diet but what do I know. Loved the video anyway ��

  • COVID messed my hours up at work and I want to finally start working out and eating right but I don’t earn as much anymore so this is very much needed thank you

  • This was really helpful and sane-making to know other people sometimes eat like this, and that’s what you got to do, no shame in it. God bless.

  • Moist meatloaf. To 1 lb hamburg, combine 2 eggs, 1/2 cup bread crumbs, 1 small can mushrooms drained and 1 can stewed tomatoes drained. Mix well. Form loaf. Put in a loaf pan and add a ribbon of bqq sauce or ketchup on top. Bake 30 minutes at 350 d F. Saute diced carrot, cut sugar snap peas, diced onion and diced celery. Later, add cut up chicken, zesty catalina and apricot or orange preserves, if desired. Put on top of rice or a baked potato.

  • I went to uni in Australia, so I understand completely when you said that the price of processed food in Australia is insanely expensive. ��

    One good thing is that it drives people (or maybe just me) to cook for myself and therefore having much more healthier option, rather than live somewhere with really cheap processed and take out food that aren’t exactly healthy.

  • The markets here in Sydney, or at least the ones that I know of, tend to be more expensive that produce from Woolies or Coles, is there a certain type of markets you would suggest or know of that are cheaper?

  • bus that is so expensive still, compared to what it could be, i make full meals ( not just one part of them like in this video ) and they are often under $1 a serving sometimes, for the WHOLE meal, not just 1 part of it!!!

  • Hahaha I just love your pen! That made me laugh so much ���� but omg I LOVE this video idea! This is SO GREAT AND HELPFUL! when you’re a broke ass b*tch like me ������ I definitely am guilty of spending WAAYY too much money on food and always popping in to the shop for one or 2 things and ending up coming out with a bag full and £20 down! Even £10 here and there really really adds up just buying little things now and then! So it definitely is much better writing a list of everything you’ll need for a week and doing a big shop all at once! And then I would need to restrain and stop myself from going anywhere near a shop again and being tempted to buy things I don’t need! haha ����

  • This specific cholesterol guidebook “Hοzantο Axy” (Google it) is not just premium quality medicine but reasonably priced too. I started to utilize this adhering to my doctor`s recommendations to lessen my blood cholesterol. I got it for over Two weeks. It is great! The discomfort has vanished and my energy level has grown in each day. I am gaining better results on my labs..

  • Why is it that they pay you less for eating healthy but they pay you more for eating unhealthy? This world is wicked and ran by Satan

  • Rachel please more meal preps with frozen stuff. You put them in the freezer again or just in the fridge? And also, using microwave or oven to cook them?

  • Hi hun loved that idea I always spend far too much on shopping as live in a tiny village so alot of coop top up shops but I have just passed my driving test today so will be travelling to find the perfect aldi thanks hun xxx

  • I love your meal plan I am going to copy it out right now,and showing the people you can have healthy meals on a tight budget well done like to see the £2 meal for the week love watching your videos

  • I loved this video! I always get stuck in a meal rut so this gave me some good ideas and saving money is always good. I look forward to more like this hopefully �� xx ✌️

  • It *really helps to stick to your grocery list if you eat a good meal before you go to the store, you just don’t get tempted to buy crazy stuff, that would be my tip. Another thing I think of is, I hate cooked vegetables (except for corn or potatoes) so when I use frozen peas, for instance, I just let them defrost and throw them in my salad. Last week, I spent a little over $20 for the whole week because I just bought veggies and protein (no meat).

    I agree it’s crazy to buy all those special nutritional powders; they’re so astronomically priced! Buy a couple of them, and you just burned down $50-$80! But being an inconsistent human being ;-), I do buy spirulina because it gives me amazing stamina but that is literally my only big ticket food item, and it lasts me a couple months.

  • I love my friend’s root vegetable bake. Chop up onions. Put into a 9×13. Chop up butternut squash and put in a bowl. Microwave it 5 minutes. Do the same with potatoes and turnip. Put into the 9×13. Drizzle olive oil, add salt & pepper. Bake 30 minutes at 350 d F. Take out. Stir. Drizzle more olive oil and add salt & pepper. This is when you add chicken wings or sausage, if desired. Bake 30 minutes more.

  • People need to take cooking classes. Eating healthy doesn’t cost that much. Throwing different things together and make a meal.. easy.

  • This is great!. I’ve also been able to get my budget down real low also.. as follows: https://www.youtube.com/watch?v=LlE9nQLqVXc

  • you can make money with this site https://refer.kashtree.com/register.php?referral=msmary I actually made over 600 for a month and like maybe 8 hours. I know I didnt get RICH but it sure helped me out this month. check it out its 100% FREE

  • Uh, no, The soup looks disgusting, powdered peanut butter is more expensive then regular peanut butter, the salmon is a good idea but the way he’s got it a serving would be about teaspoon so screw that, and buying Quinoa in a box like that is actually the expensive way tot do it….go to whatever your local healthfood store is, buy a big bulk bag of it it’s way cheaper.

  • Elo! I hope you find this useful! Feel free to share your foodie frugal recipes in the comments! Don’t forget to give the vid a ���� so I know you enjoy this content �� Honestly, Aldi has made like a lot easier for me ����xxxxxxx

  • Hallo everyone. I have been wanting a meal plan video for a while you have the best food tips. Thank you Sophie my pen is ready ☕️

  • I always heat up my tortillas before eating them with anything. It makes for a better texture and flavor, plus the tortillas don’t break.
    Thanks for making such a cool video and showing that you can still eat well when in a budget!

  • As someone who is old enough to likely be your mother, and raised very poor, I was quite impressed with your budget and your food choices. You took a little and made it stretch. That’s what we have to do sometimes honey. Thank God daily for the food and good sense He has given you. God bless!

  • Have been subbed since less than 5k, you really have awesome content. I know you will soon launch and reach so many thousand more. Thank you and keep it up!

  • I have tried every diet on the planet and nothing worked. The will power needed is too much couldn’t
    do it. The only thing that helped is that I ran across an e-book that made sense and since then I have
    lost over 50 pounds and still counting. Get a free copy of the e-book just e-mail me at
    [email protected] gmail.com and comment on the subject line “I want my free e-book”, that’s it.

  • That chicken ain’t lasting you a month and we both know it. I personally don’t eat much chicken just 2 breasts a day and a package like the one you bought lasts me for about 4 days lol

  • Wow! Food is relatively cheap in America compared to our country South Africa. Even with our current weak exchange, $10 would never buy that amount of food here. A gallon of milk for 98 cents is unheard of. Well done.

  • i know this video is from 2019, but im so happy i found your Channel, i will do the “30 MINUTE FULL BODY WORKOUT(NO EQUIPMENT)” every day. thank you, my journay start Tomorow.

  • Should have put the 2 eggs with the spigitti not the beans and tortillas.
    I doubt you feed more than 1 person only on this. Or even you.
    I would not eat those cheap eggs either.
    It is a good example of what people can do on $ 10 but but but not realistic. Cutting out all the coke and junk cheeps is a great start.

  • I have such major respect for this man right here! He actually first hand shows you what to eat and what to buy this is something that can save people so much money! I appreciate these tips man Thank You

  • You can apply for Food Bank which is free, and order Good Food Box for about $20 for about 10 or 20 pounds of good healthy delicious fruit and vegetables.

  • If you look a little more than anyone else while shopping for your food items, you can find food items being sold for less than what you are used to. Looking a little harder, or grocery shopping with more time, will give you prices to buy at that you can afford. Oh, and it is always better when keeping costs low to go grocery shopping for food other than buying from a restaurant.

  • He said he had rather have an extra piece of meat or something instead of adding oil, then he said he’s adding some butter and oil to the pan, Lol

  • Hey man just wanna say I love your vids. I used to work out and meal prep but was unmotivated and couldn’t stick to it. Your videos give me that motivation that I need all the while giving me the information I need. Keep up the amazing videos

  • Hi rachel! first of all, I’ve been a big fan of your videos for a long time, the quality of everything you do is amazing. Now, I have a question, now that you have dropped keto, your diet is still being higher in fat or now is more protein dominant? you’re looking great, and thank you!

  • These are good ideas. It tells you the price per serving and that really doesn’t help.
    If you had only $20 and no other money, and none of these ingredients on hand, and you had to buy them all, even for just one of these “meals,” it would add up fast. Too fast.

  • Thank you. I live by myself. And times are hard. This helps me a lot. I usually just eat ramen or cereal. Or go with out. I can get a few things like this & be able to eat during week……

  • all that ground beef aint healthy for you in the long run because of the choresterol levels and sodiun could get serious diseases so try adding lentils,beans,chicpeas,etc into ur diet so u can have more balance and feel better.

  • (Those chicken �� ��)
    Please use hand sanitizer after touching the meat and chicken packages. I gave to tell my husband every time!
    Great video!

  • 36oz ground beef = 1.2oz a day = 11g protein
    89.6oz chicken breast = 3oz a day = 27g protein
    60 egg = 2 egg a day = 12g protein

    Lean bulking with 50g of protein a day?

  • So grateful I found you videos on youtube! I finally feel like I found someone who explains living a healthy life that is in line with what I can do. Thank you so much! -Katie, BC, Canada

  • Soph this has helped me so much, as a student I really struggle to make food for myself without spending a fortune in fact I always buy lots of food that I fancy that day but none of it ever goes together in a meal if that makes sense. Please please pleaaaase many more videos like this!!!!

  • Thank you for sharing this info with the world. While it’s always a good idea to find new ways to save, I honestly hope no one HAS to live on this low of a budget. My thoughts and prayers go out to everyone watching. ��

  • Be intentional about your purchases make shopping lists with items you really need. Do not go shopping when you are hungry to prevent impulse buying. Do not keep junk, unhealthy foods in your house.

  • In Australia, pasta is much cheaper and it would be a lot cheaper to buy plain tinned tomatoes and onion or garlic to make a large quantity of your own pasta sauce, rather than buying a premade sauce. I think fruit and veg are cheaper here too, especially if you shop at Aldi or a market. If you go to a market just before closing time, you can often gets big bags or boxes of fruit and veggies for a dollar or two. Also you can buy a kilo of flour for a couple of dollars and make lots of food out of that.

  • If you are aiming for a healthy diet, why wouldn’t you eat more plant proteins than meats? Even chicken has cholesterol and the nutrients have already passed through that animal that has consumed them. Why not spend less $ and get the nutrients straight from the source? It’s also loads better for the environment and doesn’t cause an animal a life of suffering. Organic, grass fed or free range do nothing for the animal and only make you feel better about purchasing.

  • I used to work at a very well known company that made and packaged juice and applesauce,and the only difference between storebrand and our brand was that we changed the label not the product,and charged more for the name brand.

  • I’m Canadian and our prices wouldn’t be that cheap,milk here is $4,99
    Box cereal $5-8.00 depending on brand,here you get value brands here maybe $3-4.00,eggs here $3.00…but you amazing and budgeting now is important

  • My personal advice is to approach the season of fruits and vegetables. I usually buy them and freeze and later I can enjoy them in the winter.There are also many vegatebles which stay a lot of time like patatoes, onions,pumpkins..

  • Drink water! Always have a water bottle in your bag to stop impulse buying drinks because you are thirsty. I also have a small thermos for tea and rarely go into cafes anymore. Only as a treat! Saves me loads of money:)

  • Sophie if you haven’t already done one, could you maybe do a homemade chip recipe vid please? I know they are so much better for you than oven (and cheaper) but mine always turn out greasy and underwhelming maybe using the wrong oils etc.

  • You got me, I love this balanced and relaxed style of thinking about diet.
    I really believe that eating healthy is easier than people might think, my friends are always saying “Oh, I don’t have time to eat healthier, I don’t have money to buy organic food”
    But we need to analyse what’s a real obstacle and was just an excuse for not changing
    New sub

  • did no one think it was suspicious when one of the 1st things she said was “my 2 year old son likes to eat so much he’s so expensive”..? he’s…two…. does he eat more than your grown husband im so confused.

  • Frozen fruit in overnight oats are yummy in my opinion. Frozen veg and fruit are often better than some of the ones in our UK supermarkets. I have bought fresh avocados and they have been awful. We can get stuff like that in budget shops like Iceland which are much better.0

  • I’m a new subscriber. So glad I found you!! I’ve been on a weight plateau for so long�� but your tips seem easy and effective. Gonna try!!

  • Something that I always do is eat BEFORE I go shopping. I never grocery shop when I am hungry. If I did, I would buy everything in sight.

  • I always eat before I go to the grocery store to shop. If I go shopping when I’m hungry, I always end up buying things I don’t need, or things that aren’t healthy.

  • Would you have some recipes for healthy meals that one can enjoy without needed to heat up the food? Salads are great, but I need to add proteins that balance out the meal.

    I used to pack my lunch to work all the time. In those days I freely used the microwave that was available to staff. Then, I started getting feedback from professionals in the natural medicine field, including nutritionists like yourself. The microwave alters food in ways that are not good for the body.

    Unfortunately, the microwave has been the only available alternative to those who brought leftovers from last night’s supper, their own recipes, etc. In order to avoid microwaves I started buying my lunch from a Gateway outlet in my building. Fortunately, the offerings include several healthy meals. And I’m able to afford them. Now, I’d like to cut back on buying lunch all the time.

    Thanks in advance for any workable ideas I might add to my repertoire.:-)

  • I used to eat at the office cafeteria ALL THE TIME! To their credit, they’ve done a fantastic job catering to my various food sensitivities/allergies, but it was expensive! Now I pack my lunch from my freezer in about 5 minutes and save myself about $150 a month!

  • Such good tips and beautiful to watch as always �� sometimes I try to see how long I can wait to shop, maybe an extra day or two than i initially wanted to and I will get creative with whatever is left in my fridge/freezer/pantry! I’ve come up with some tasty meals this way!

  • Just discovered your channel and I’m loving your videos! I am from Toronto as well so your content is super relatable. Can’t wait to see more!

  • I read that to really absorb protein you should eat beans/lentils with rice. Something about the amino acids of the 2 ingredients combining to make the protein that humans need. Is that right?

  • So I just started following your channel and it is awesome! I love the simplicity and the information provided. Thanks for making them available as I know it must take unimaginable time and effort to make.

  • buying in bulk does not always work for me -this is a great video on eating healthy nutritious meals without breaking the wallet or the “budget”�� thank-you! cheers!

  • Great tips on budgeting! One concept that helps me at the grocery store/shopping is writing up a menu (2 weeks) and doing my groceries according to my meal menus.

  • Eating out can most of the time ruin my budget, so I have lessened doing that. These are great tips and I am sure is very helpful for beginners who are struggling on a budget. This is so much fun, saving and at the same time eating healthy! So cool!!!

  • I want to buy like this but I like good healthy nutritious food to much. I need my shrimp and chicken breasts. Not to mention those carb balance tortillas that are 5 dollars for 8. These kinds of videos are so tempting though.

  • It’s not more expensive at all. I’m sorry but a sac of sweet potatoes and veggies and chicken are way cheaper than hot dogs, frozen fries, and boxes of cookies. All these are excuses to eat unhealthy. Yes, if you go out to eat unhealthy foods are WAY cheaper. But thats why you’ll just have to prepare things.

  • Curry Soup. To a can of cream of mushroom soup, add the can of water or milk. While heating it, add some curry powder and dry minced onion to taste. So yummy! Black bean soup. Drain 2 cans of black beans, separately. Mash one can. Combine. Add some chicken broth and minced onion. Heat through. Salad. Take one can of corn and add chopped onion, chopped red pepper and a can of black beans drained. Stir and add in some vinegraitte sp? or Caesar dressing.

  • I hardly eat out at restaurants. The only time is for special occasions. I also am limiting my time at fast food restaurants. I am making it a goal to cook more at home and eat fast food less than five times a month, only when necessary.

  • LOVE THIS! Please do more! Also, try toasting the corn tortillas in the toaster like you would bread for a bit then flip and do it again and they won’t fall apart. GAME CHANGER:)

  • How the hell is 6-8 chicken breast and 1-3lb of beef finna make 60 meals for lean bulk I feel like u definitely need atleast $60 a week unless u eating straight tuna and rice every meal

  • Great video! I understand why you wanted to make this quick and concise, but if you ever decide to make a more in-depth video for smart shopping, I would definitely watch <3

  • Meal planning is �� the way to save money. Also making stews, soups and Chili’s and eating them 3 days in a row also saves soooo much ��.

  • I’m really enjoying your newer videos! You seem much happier and look amazing girl! I’m so happy for you. Thanks for the great advice!

  • I love this. I made up my own cheap health meal for a few yeah but thes are great tips i could use in my own shopping and cooking. Big thanks from Kansas city, Missouri

  • I also check store’s clearance shelves because many a time there are products that might be slightly overripe or packaged items that are one or two days past their sell-by date. I often get large bags of spotted bananas which I freeze for smoothies, or veg that go really well in soups or stir fries. I also price match, but I’m not sure if you guys have that. Basically I have an app that shows me all the local grocery sales, and I take it to my store and if their price is higher they give you that discount price. If you have an Asian supermarket anywhere nearby (often near Chinatown) their produce is often much less. It’s all about developing a relationship with your food, knowing what is good/can be salvaged and in season, and taking advantage of stores who insist on selling “perfect” food. I’ve somehow made it work as a vegetarian on $35/week (so unfortunately no tips for meat eaters).

  • We’ve been working on our budget for a while and food is still the one area we need help with since we both have so many food allergies. We could use a lot more ideas like these!

  • This is gonna sound weird… but oatmeal (rolled oats, not instant). Add fruit, maple syrup, nuts, seeds, peanut butter or whatever you want. That’s my go-to when I get stumped for meals.

  • I really really really enjoy your channel but why do you always have your mouth open in the thumbnail? It puts me off I cannot even explain why! More thumbnails with mouth closed please, but honestly I really enjoy the content:) x

  • I was in line at chipotle and literally walked out because I remembered your video, and realized I had all the ingredients at home. Thanks! and I totally agree about the seasonings, really hard to over do it!

  • I have already been working with this cholesterol guidebook “Hοzantο Axy” (Google it) to help reduce my own bad cholesterol and also increase good cholesterol. For several months of utilizing it, my cholesterol has much better drastically. My energy is boosting and my thinking is so much clearer at this point..

  • Watching this from New Zealand and I am absolutely gobsmacked at how cheap food is there! A 2litre milk is around $6 here, same for 500g butter and $16 (on special) for 700g block of tasty cheese. And NZ is a huge producer of dairy products for the overseas market. You might be able to do this challenge for about $50 min here which is insane right?

  • This is my 45th video with you and WOW today I actually DID DID NOT buy a convention oven that I DID NOT NEED! but oh, it was half price HALF and oh I almost… almost… yet realized what comes first… my integrity! I would have only ended up giving it away and, thus, would have lost that “half” of income. THANK YOU for your consistent advice to live a “nicer” lifestyle…

  • Just a tip (I haven’t watched very far in so I don’t know if you’ve done it lol) but you can regrow scallions by putting them in a cup of water after you’ve taken a bit from the top! Saves a bit of money

  • Finally thought of the perfect comment: I love how much of your personality you put into your videos. Makes them so much more enjoyable �� even if I don’t care for the topic �� but hey I’m gonna drop a like ��