One Hundred Dollars a Month

Just one generation ago, cooking from scratch was the way to save money.  Produce was cheap and convenience came at a cost.  Things have totally flipped, though.  In the height of couponing, convenience came next to free.  So, now that tides are shifting and peeps are trying to get back to eating basics, it has become maddeningly difficult.

High real food costs make feeding your family well A LOT more difficult.  Add food costs to the fact that we are an entire generation raised up on convenience foods–making KNOWING how to cook from scratch on a budget a steep learning curve, and you’ve got a recipe {pun intended} for frustration.

If you want to start feeding your family nutritious whole foods, but don’t have the budget or know where to start, here’s a quick guide to get your started:

1. Beans and Lentils.  Not the canned variety, either.  Dried beans are cheap, and actually, surprisingly easy to prepare.   They are an excellent source of protein, perfect for meatless dishes {which will significantly reduce costs}, and can be made in bulk so that you can create your own convenience food as needed.  Check out my recipe index to find tons of ideas on ways to use dried beans.
2. Rice.  Rice and beans, beans and rice.  Everyone knows these two are kind of the staples of cheap whole food diets.  Rice is still relatively affordable, and when used to enhance a meal, it is a great staple.  It’s easy to digest, and can add calories to budget friendly soups.  The only thing is if you have blood sugar issues, it’s probably best to avoid.  It’s also a great to add to chicken meals, etc. because it allows you to cut back slightly on the amount of meat you need per person–which on a budget, is helpful.
3. Frozen vegetables.  Don’t be tricked into thinking you have to have fresh veggies.  Frozen veggies are much cheaper than fresh.  Lots of people think that frozen veggies equal mush, but that’s just because they are preparing them improperly.  Roasted frozen veggies are awesome.  Try my roasted green beans, they will totally change your mind.  The best part of frozen veggies is that they are usually picked at the height of the season and then flash frozen, which means, you don’t have to worry about sticking to only seasonal choices.
4. Spinach, Kale, and/or Arugula.  Start a window box, small container, etc. of super foods.  You can grow them indoors pretty much all winter, and outdoors from early spring to late fall {provided you move them to the shade in the heat of summer}.  You don’t have to have a massive garden to add tons of nutrients to your diet.  Add them to your smoothies for a nutritional boost.  Even if there is no way to grow them yourself, these are the cost effective ones to buy.  A bag a week will run you under $2.00, but add a ton of nutrients to your diet.
5. Chicken Thighs or Bone-in Chicken.  Get over the skinless boneless chicken breast thing.  Pound for pound, breast  is waaaay more expensive.  Buy chicken thighs, or even better, bone-in chicken and remove it from the bone after cooking to add to recipes.  It will cost you significantly less and it’s a great way to add animal proteins to your diet without breaking the bank.
6. Eggs.  Eggs are still a cheap source of protein {despite the recent surge in price}.  Think outside the basic scrambled egg and add hard-boiled eggs to cost-effective salads.  You can also scramble them and use them as your protein source in a stir fry.
7. Canned Tuna.  A serving of tuna can provide 30 grams of lean protein–all for under $2.00 {even less if you find a great sale}.  You can make tuna salads, tuna casseroles, or just a classic sandwich.  There’s a reason athletes/bodybuilders love this stuff–it’s a cost effective protein.  {If you are worried about the mercury content, check out safe consumption guidelines by weight}.
8. Bananas.  Bananas are a great source of potassium, and can be added to baked goods, eaten plain, sliced over pancakes/oatmeal.  They can even be drizzled in melted chocolate and frozen for a healthier dessert option.  At less than $.60/lb., they are a pretty cheap fruit source.
9. Oats.  Plain dried oats are cheap, cheap, cheap, and they stick with you for hours.  They are a pretty good source of thiamin, folate, and magnesium.  You can make oatmeal, granola, muffins, etc. all for about .$15 a serving.
10. Nut Butters.  Peanut butter, almond butter, etc. have protein, fats, and necessary vitamins and minerals–a combination that will satisfy your taste buds and your appetite.  They are great for snacks {apples dips in peanut butter, slathered on celery} and adding flavor to oatmeal and baked goods.  Best of all, they are relatively cheap when you break them down into serving costs.
11. Potatoes.  Unless you have blood sugar issues, potatoes are a super cheap way to get carbs, vitamin C, fiber, potassium, etc. into your diet.  They are super versatile as far as prep goes, and most people love ’em.  I can usually pick up a 10lb bag for around $2.00.
12. Canned/Jarred Tomato Sauce.  Look for low sugar options and feel free to spice them up a bit with your own seasoning prowess {i.e. add Italian seasoning or garlic poweder to kick up the flavor}.  Tomato sauce has vitamin A & C, and adds tons of flavor to more than just spaghetti.
13. Salsa.  I know this seems like a weird one, but salsa {look for ones with minimal ingredients} added to eggs, chicken, enchiladas, etc. adds valuable vitamins and minerals {not to mention taste} without the cost of individually buying tomatoes, peppers, onions, garlic, etc.
14. Avocado.  I know what you are thinking:  those are expensive!  Hear me out, though.  Avocados are calorically and nutritionally dense, which means a slice goes a long way.  Add one slice to a salad, top off your eggs, etc. and your meal will stick with you much, much longer.  They are one of those healthy fats that help with satiety.  For $1.00 a family of 4 could easily get a slice for 2 meals.

Everyone wants to give their family the best possible nutrition they can afford {or at least, I assume they do}.  Keeping those wishes in line with the budget is the tricky part.  Being smart about food choices will help…so will learning to prepare some of the above listed items {when in doubt, YouTube it}.

Did I forget any other budget friendly options?  Make sure to list them in the comments if I did!

~Mavis