10 Ways To Lose Weight and Eat Healthily- On a budget!

June 27, 2022
Nutrition vegetables an d fruit

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Inflation has caused significant increases in global food prices over the past year after the Covid Lockdown.

But just because prices in supermarket aisles are high doesn’t mean you should stop putting healthier options in your trolley.

For example, by buying in bulk or purchasing in-season produce, you can pinch a penny without sacrificing your health and wellness.

As a certified Nutrition Coach and Nutrition Psychology expert, I want to make sure that people, no matter their budget, can have a balanced, healthy diet aligned with their personal goals.

So I've put together my Top 10 Tips to Eat Healthily and Lose Weight- On a budget!


1- Be Prepared

In the United Kingdom, an estimated 30 to 40% of the food supply becomes food waste. With the average household spending nearly £5,000 annually on groceries, that means that about £2,000 is going right in the bin!!!

When you go to the supermarket, have a plan. If you shop on a weekly basis, know what meals and snacks you’ll eat for the week ahead and the ingredients you’ll need to make them.

Shop with a list and -Don’t deviate! Fruits, vegetables, proteins, and whole grains are a must, so ensure those top your grocery list every time you go.

Once you’ve secured the must-haves, fill the remainder of your list with nice-to-have items — because sometimes we all deserve a little chocolate treat frome time to time.


2- Master Meal Prep, like a boss!

Try batch prepping your meals for the week, you’ll ensure that food doesn’t sit in the fridge or pantry unprepared (then get thrown out). Food not wasted = money not wasted.

For smoothies, place ingredients in a freezer-safe container so they are ready to blend (looking at you, bananas and berries).

Sandwiches, wraps, and burritos can be frozen and thawed for easy eating.

Batch cook your protein sources and decant throughout the week until used for quick simple meal prepping.


3- Reward Programmes

Supermarkets love having you as a customer. So much so that they incentivise you to come back through rewards programs and memberships that provide discounts and savings for things you already shop for. Make sure you’ve signed up for these!

Tesco have their Clubcard

Waitrose have My Waitrose

Lidl has Lidl Plus

Here is another tip: that’s an oldie but a goodie: look to your supermarkets flyer for weekly discounts and offers.

In-season produce and holiday-themed foods (like BBQ meats in the summer holidays) are often on sale to ensure excess inventory is bought.

Want to keep things digital? There are plenty of apps that can help you earn cash-back and savings at the supermarket.


4- Get General

Supermarket own branded items often have exactly the same ingredients and nutritional value as their brand-name counterparts. After all an apple is an apple; the carbs and calories are the same. Perhaps most importantly, they save you money at checkout.

Try swapping out name-brand sauces, beans, pastas, and oils. You probably won’t notice the difference!


5- Skip the Organic produce

When budget is one of your priorities, focus on your diet more holistically.

Are you getting enough fruits, vegetables, and protein each and every day?

Answering this question with a resounding “yes,” even if it’s with conventionally-grown produce and meats, is better for you than going without them.

If you’re making the switch to conventional produce, make sure to wash and scrub under running water to lessen pesticide residue that may be around, and consider cutting the exterior leaves of leafy vegetables to cut down on contaminants.

6-Get Frozen! (and no not the musical!)

Frozen fruits and vegetables often come with a lower price tag, especially for produce that’s out of season (especially helpful during the winter months to keep in the freezer drawer).

Since it’s picked and frozen at peak ripeness, frozen produce can also hang onto its nutritional benefits longer. Plus, it won’t end up forgotten and rotten and therefore wasted!

7. Try Tinned!

If you're still focussed on getting your essential fatty acids in (and you should be!) Then trying tinned tuna or salmon is a healthy eating on a budget master hack!

The benefits of omega-3 are significant—getting enough of the fatty acid helps keep your arteries clear and may lower blood pressure and your risk of dementia- Kinda a big deal!

The most direct and effective way to get omega-3s is from fish, and tinned tuna/salmon is a way to get this essential fatty acid into your diet. Couple that with its long shelf life, too, meaning that on days where meal prep goes out the window, tinned tuna/salmon can be used in a pinch.

8- Cost Effective Protein Sources

Meat and poultry has been a relatively inexpensive way to get protein into your diet.

But with costs of these items soaring around the globe, they’re no longer as easy to justify during a weekly grocery order.

A top tip is frozen chicken breast- whilst it keeps the majority of the nutritional benefits as its frozen freshly- just be conscious to watch out for added salt-water and sugars.

To ensure you’re still getting enough protein in your diet, try adding some bean and lentil dishes to the mix.

9- Spice Up Your Life!

New recipes can call for unique spices and ingredients, but in an effort to pare back costs, look to the essentials for your seasoning needs.

Salt, pepper, garlic powder, and paprika go a long way on chicken and fish.

Chili powder and paprika are great in chilis and stews, and garlic and ginger powders brighten homemade curries.

And don’t forget lemons and limes—these vivid fruits are inexpensive and are the perfect finisher for salads, meats, poultry, fish, and more.

10- Get Creative- especially with left overs!

Even with careful meal planning, you might find yourself with leftovers.

Top tip! Dont discard those bits!

Those odds and ends — a variety of vegetables here, a portion of a protein there — can be repurposed for another meal.

Vegetable ends and skins, as well as bones from meat, can be frozen and eventually boiled down into a broth or soup.

Extra grains, proteins, or vegetables on your plate at the end of the meal can help you make a grain bowl, stir fry, or sandwich for lunch the next day.

So there you have it, my Top 10 Tips for Eating Healthily and Losing weight on a Budget!

Love and Light,

Nikki xx

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Todays article was inspired by the folks at MyFitnessPal

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