Healthy Diet on a budget



Healthy diet is today our need and it is essential for everyone to obtain a good health and prevent from disease such as over weight, obese, heart problem, diabetes, depression and other diseases. We can prevent it from choosing good life style and it also prevents from taking more junk food, more salt and more sugar consumption and take regular exercise to boost our health and energy level.

Healthy Diet on a budget is now possible for everyone. It requires planning how these are available on your budget and how to manage it with easiest and effective ways.

Healthy Diet Meals

If your budget is not allowed affording more on healthy diet than it is better to cook yourself to your best healthy diet meals. You may choose the cheapest healthy meals from grocery stores. You may purchase here on cheapest rate of these necessary items such as brown rice, whole wheat, multigrain pasta, soup, 100% whole wheat bread, non-fat yogurt, Oats, frozen vegetables and potatoes, fruits, eggs, whole chicken, bean and lentils.

If you have now any cooking idea you may take help of healthy recipe books, internet and other sources. You only need to take care of recipe’s calories, fat, and other nutrients that you follow from these books/internet resources. You may get satisfied to your hunger by cooking such delicious dishes under your low cost budget and also maintain your health concern. Please take precaution that you should limit to take alcohol and drink and avoid smoke and do not to use tobacco.

Healthy Diet Program

We need to follow healthy diet plan for how to get more benefits of consuming these valuable nutrients. The purpose of making such plan is get the more benefit to our body and to achieve nutrition and energy and reduces the over weight of our body. Healthy diet plan including with physical exercise can definitely help us to reduce calories from our body and get more energized and good health benefits. We should add more protein and fiber based food such as fruits, vegetables, lea gums and lentils in our breakfast and reduces the intake of more processed food, sugar and salt.

You may choose any combination of these items to your breakfast, lunch, snacks and dinner on daily basis of a week under your budget.

Breakfast : Non-fat greak yogurt, Banana Apples, Oats Chia seeds, Low cost fruits, eggs, 100% whole wheat bread and Milk.

Lunch : Whole grains, Nuts and seeds, Brown rice, Beans, Fruits and vegetables, Chicken ceaser wrap, Loaded baked potatoes soup, Cheese burger salad, Paleo salad and no mayo avocado tuna melt.

Snacks : Fruits like banana, carol and orange, Peanuts, Oatmeal, stove popped popcorn, green veggies, whole grain cracker with peanut butter.

Dinner : Brown rice, whole grain wheat flour, Multi grain pasta, Oats, Yogurt, Frozen vegetables, Russet potatoes, and fresh bagged spinach.

Healthy diet to lose weight

We can reduce our weight in many ways. We should follow the diet chart. A high protein and fiber based breakfast is required for people. High protein and fiber based food is generally not harmful and it reduces the weight, improve our appetite and hunger power, muscle building and repair tissues and good for bones and improve our metabolism. Protein and Fiber based food are found as per these chart.

Protein based food : it is mostly found in meat, fish, egg, tofu, almonds, chicken breast, greak yogurt and Milk. The benefits of protein based foods are it builds and develop the blocks of muscle, bone and skin. We should take care of excess amount of intake of protein based food can causing waiting gain, constipation, dehydration, heart problem and diarrhea. According to Dietary reference Intake, we should take maximum 0.8 grams protein per kilogram of body weight.

Fiber based Food : Whole grain bread and pasta, Oats Fruits like Orange, Berries, Melon and pears, Vegetables such as broccoli, carrot and sweet corns. According to American Heart Association, the fiber in our food should be average 25 grams on 2000 calories diet per day for an adult between 21 to 50 age. This may be depends on sex and age. Fiber based foods are good for digest and immune system for our body. Two type of fiber called soluble and insoluble and both fibers has qualities of health benefit. . Soluble fiber easily dissolve in water and absorb all nutrient from food and it converts into a gel like material and digestive in intestine and release some calories while insoluble fiber does not dissolve in water and it is not broken down by human digestive enzyme so it produce soften stool.

Take More Water : We need to drink water before taking the every meal due to reason of it suppressant the appetite that reduce calories burns from that meal due to water is natural appetite suppressant. And it helps to increase the metabolism rate. We should increase to intake more water on daily basis for fat burns and that helps to reduces the weight and remove the waste from our body. Drinking more water can protect from dehydration, good body temperature, it keeps kidney healthy and It maximizes our physical performance and boost the energy level. Do not forget to drink enough water at early morning wake up and at night when you go to sleep.

A Healthy Diet Benefits

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We should think about how to reduces the expenses of healthy food and how to save money and remain eating healthy under budget. We need to prepare the purchase based plan of grocery items and how many quantities that we require for breakfast, lunch and dinner considering with all nutrients available in such food items. It is also necessary to consider for offline discounts, coupons and royalty in cards for both online and stores for such purchasing monthly and weekly basis.

To gain better healthy and economic benefit, we should cook such favorite healthy food by our self. Cooking these favorite foods in large quantities and keep it into freeze so you need to re-use it on later time and maximum re-use it for 5-6 days. This food are chicken ,pasta, soup milk based items and sandwich which are leftover. These methods may save economically and financially benefited to you.

13 Replies to “Healthy Diet on a budget”

  1. I find that in most cases, the healthier the food, the more expensive it is. In fact, it is cheaper to buy takeaways than cook a meal nowadays!

    It is in everyone’s interest to eat healthy if you want to enjoy good health well into old age, and these tips you have given are great. The more unprocessed food that you can buy, in other words, food in its natural state, the better it is for you.

    It does take more work to eat healthy, unfortunately, so I wondered if you have a link for quick and easy healthy meals that you could send me?

    1. Really self cooking food experience  is surprising in taste and more cheaper. We can find and compare the price and purchase the cheapest  health foods on various online supermarket store such as asda, Iceland,  Morrisons, Osado and many more for their discounts and cashback plan.

  2. Thank you for your post.  Some very useful information in there and very aptly timed.

    With this global pandemic, more people are going to find their money belts tightened but we need to stay healthy.

    I will be sharing your post across friends on social media to highlight the importance. Dieting and eating healthily does not have to be expensive.

    Stay safe

  3. Hi There,

    The internet is great to get  more benefit to our body and to achieve nutrition and energy levels and reduce the over weight of our body. Your healthy diet meals gives a good list of products that we could consume at least to add to our diets if not completely change it. Great Article.


  4. A healthy diet on a budget is always a good idea and even more so in these unprecedented times. One great option I agree is with healthy diet meals, and it’s great to have so many options out there these days that deliver. Excellent ideas with things like oats, frozen vegetables, potatoes, eggs whole chickens, beans and lentils, as all of these items last a while and can be very tasty and nutritious at the same time. Chickens especially are in short supply and high demand, so anywhere we can find these is helpful. Cooking for ourselves is a great option especially when considering budget. Great post and keep up the good work!

  5. Greetings!  Thank you for sharing information that helps people make healthier choices.  My wife is a personal trainer and would agree with most of what you have shared in your article.  She is always telling new clients that adding more fiber to your diet is the best way to get started.  Fiber is one of the biggest ingredients lacking in most diets today.  Just adding more of this will start to make a difference.  Health and Wellness does not have to cost a lot of money and you make that very clear here in your post.  For some reason a lot of people think that eating healthy is going to cost a lot of money..but really what has happened is that the big companies in charge of advertising have promoted this mindset.  People who believe this end up with all kinds of health problems.  Consider this if you think eating healthy is going to cost you … what is it going to cost you later when you have health issues?  This post provides great information for eating healthier on a budget.  Cut out the sugar and add more fiber to get started. 

  6. Eating healthy is very important to my everyday life as diabetic. These tips you provided about eating on a budget to help reduce the risk of diseases are very accurate.  These diseases interact together, and the foods we eat can help prevent these long-term diseases. I wish could have found this article sooner. However, I would like to share this article with my family who is borderline diabetics.

    1. Thanks for reading this article. I think diabetes is such habits in our life which effects our lifestyle. We should keep to maintain peaceful mind, some physical exercise/yoga, having protein and fiber based good diet for controlling them.

  7. Hi 

    You have raised an important issue as often you think that because of the extra cost that people assume in eating balanced, healthy. It is important to get the right levels of protein, carbohydrates, fats, minerals and vitamins that can be found in the vegetables, fruits, breads, and meats we eat. You can do this on a budget by buying sensible ie wonky veg, fruit near its use-by date or you can grow your own fruit and veg. That will save a lot of money in the long run. You should not have to do without by skipping some food groups.

    If your budget is very tight, which foods can you safely omit? 



    1.  Thanks for your suggestion, Really this is amazing and productive idea, I will keep it in mind for my next couple  Organic products related post.

  8. Hey there, Anjani! 
    First of all, this topic is a great topic as lot of people around the world are now becoming more and more health conscious, and they are always find for more ways to stay healthy. I enjoyed my read on your article as I can see that you have done great research on your topic. 

    In my opinion, it would be even better if you could include some healthy recipes for your readers to try out your healthy diet. For example, for your lunch suggestion (Cheese burger salad), it will be great if you can provide a link to your other article where you can include a recipe so that your readers can follow through and try out this healthy diet.

    As a suggestion for your future topics, maybe you can cover on healthy foods that are good for immune system such as kerfir or kimchi. Especially now that is the season of the covid-19 outbreak, a lot of people are taking extreme measures to strengthen their immune system. 

    All in all, well done and keep it up!

  9. Hey there, 

    Great post! It really does seem that eating healthier is more expensive (time and money)! There are a lot of really good affordable healthy meal ideas here, not only affordable with money, but quick and easy as well! I will be sure to refer to this article when I make my next shopping list 🙂 

    Thanks for the info!


  10. this is a great and amazing article. i sincerely appreciate your effort creating time to write on such an informative article which has taught me a lot more on Healthy Diet on a budget. everyone pray for good health in old age. attaining good health diets help a lot. thanks for sharing this amazing article

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