In the midst of a cost of living crisis, it can feel like every aspect of our lives is affected, including our ability to maintain a healthy diet. Rising prices and financial constraints can make it seem impossible to prioritise our nutritional needs. However, it's crucial to remember that taking care of our health doesn't have to come with a hefty price tag. With some strategic planning, conscious choices, and a little creativity, it's possible to navigate the cost of living crisis while still achieving your dieting goals. We will explore practical tips and budget-friendly strategies to help you maintain a balanced diet without breaking the bank. This will require a bit of investigation on your part with your local grocers.
Start with Protein:
Protein is an essential macronutrient that helps build and repair tissues, supports muscle growth, and provides a feeling of satiety. Thankfully, there are budget-friendly protein options available. Consider the following (especially when buying in bulk):
Eggs: Eggs are an excellent source of high-quality protein and are relatively inexpensive.
Canned Tuna: Canned tuna is an affordable protein source that can be used in salads or sandwiches.
Chicken Thighs/Legs: Compared to chicken breasts, thighs and legs are more affordable and still offer a good amount of protein.
Turkey Mince: Turkey mince is a lean protein option that can be used in various dishes such as stir-fries, tacos, or meatballs.
We found this Ingham's turkey mince comparison from the Ingham's factory outlet Vs the exact same product sold at Woolies:
With something as versatile as mince, you can have plenty of variety like: meatballs, burgers, tacos, stir fry, wraps etc.
Embrace Smart Carbohydrates:
Carbohydrates provide energy and are a crucial part of a balanced diet. While refined carbohydrates can be costly, there are economical options that are also nutritious:
Oats: A budget-friendly option, oats are versatile and can be used in breakfast porridge or baked goods.
Rice: Rice, including both white and brown varieties, can be a budget-friendly source of carbohydrates. Opt for the type of rice that fits within your budget and dietary preferences.
Sweet Potatoes: These nutrient-dense tubers are relatively inexpensive and a great source of complex carbohydrates.
Pasta: Regular pasta is a more affordable option compared to whole wheat pasta. Look for deals or bulk options to save even more money. Remember to watch your portion sizes and balance your meal with protein and vegetables.
Optimise Healthy Fats:
Fats are essential for hormone production, vitamin absorption, and overall well-being. To incorporate healthy fats without breaking the bank, consider these options:
Peanut Butter: Peanut butter is an affordable source of healthy fats and protein. Look for natural or unsweetened varieties without added oils or sugars.
Avocado: Avocado is a versatile fruit rich in healthy fats. It can be used as a spread, added to salads, or incorporated into smoothies.
Full Fat Greek Yogurt: Greek yogurt is not only a good source of protein but also contains healthy fats. Opt for plain or unsweetened varieties and add your own fruit or nuts to control costs.
With these affordable options in mind, you can now create a well-balanced and cost-effective meal plan. Let's take a closer look at an example meal plan that incorporates protein, smart carbohydrates, and these budget-friendly fats to help you navigate the cost of living crisis without compromising on nutrition or flavor. Here's a delicious and cost-effective meal plan for a day using the provided ingredients:
Breakfast: Protein-Packed Oatmeal
50g oats ($0.05)
200ml water
100g Greek yogurt ($0.44)
1/2 avocado, sliced ($0.50)
Optional: sprinkle of cinnamon or honey for flavor (additional cost)
Total cost: $0.99 (approx.)
Snack: Rice Cake Delight
2 rice cakes ($0.10)
1 tablespoon peanut butter ($0.12)
Total cost: $0.22 (approx.)
Lunch: Turkey Rice Bowl
150g cooked white rice ($0.21)
100g cooked turkey mince ($0.40)
1/4 avocado, diced ($0.25)
Optional: add steamed vegetables for added nutrition
Total cost: $0.86 (approx.)
Snack: Creamy Yogurt Dip
100g Greek yogurt ($0.44)
1 tablespoon mixed nuts ($0.12)
Optional: sprinkle of cinnamon or honey for flavor
Total cost: $0.56 (approx.)
Dinner: Stuffed Sweet Potato
200g sweet potato ($0.40)
100g cooked turkey mince ($0.40)
30g cheese ($0.25)
Optional: add a side side, or mixed canned beans to your turkey mince
Total cost: $1.05 (approx.)
Total cost for the day: $3.68 (approx.)
Macronutrient breakdown (approximate):
Calories: 1,893
Protein: 153g
Carbohydrates: 197g
Fat: 67g
Left over $$ can be used for mince seasoning, soy sauce, herbs and spices + some extra eg!
Adopting a cost-effective meal plan doesn't mean sacrificing taste or nutrition. By carefully selecting affordable ingredients and incorporating them into well-balanced meals, you can navigate the cost of living crisis without compromising on your health goals.
At Uvolve, our team of dedicated nutritionists understands the challenges of the cost of living crisis and strives to make your health and fitness journey easier. With their expertise, they can guide you in selecting affordable yet nutritious ingredients, creating personalised meal plans, and providing valuable tips to optimise your budget-friendly diet.
This sample meal plan showcases the versatility of ingredients like turkey mince, oats, white rice, Greek yogurt, avocado, and peanut butter, which our nutritionists often recommend to our clients. These budget-friendly options provide a good balance of macronutrients, including protein, carbohydrates, and fats, while offering variety and flavor throughout the day.
Happy planning!
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