10 Tips for Planning the Perfect Meal

If you’re eating healthier, there’s nothing more frustrating than planning out an entire day’s worth of meals only to find that your favourite healthy recipes require ingredients you can’t afford or that you don’t have on hand (or both). That doesn’t mean you have to buy expensive ingredients, however; with a little bit of planning, it can be possible to get the perfect, tasty meal without breaking the bank or resorting to takeout, fast food, or other unhealthy options. Here are 10 tips for planning the perfect meal in just 15 minutes or less.

1) Plan Your Meals in Advance

It's no secret that dining out can get pricey—and that fast food is usually a less expensive alternative. However, eating at home not only saves you money but also helps you stick to your diet. Plan your meals by taking stock of what foods are already in your fridge and choosing one or two recipes you like that utilize those ingredients. If you have money left over each week, splurge on an extra like a bag of veggies or some fresh fruit—you can't beat eating healthy on a budget!

2) Use Cooking Tools Wisely

Consider purchasing cooking tools that can make healthy meal prep easier. For example, a food processor or stand mixer can chop ingredients fast, a spiralizer turns vegetables into noodles in seconds, and an Instant Pot can speed up boiling water by more than 30 per cent. This can save you money—and time! It’s easy to cook an entire pot of dried rice on your stovetop using just two cups of water if you own an Instant Pot. If you were to use your stovetop instead, it would take four cups of water to cook all that rice—that’s 40 per cent more! Buying and using appliances like these will help you stick to your diet and avoid becoming overwhelmed in the kitchen.

3) Don’t Forget Veggies

Vegetables are an extremely cost-effective way to increase volume and variety in your diet. Many of them can be purchased frozen, which is a fantastic option if you’re watching your wallet. If you can get a variety of coloured vegetables on hand, all the better – their unique pigments provide a wide array of vitamins and minerals at just pennies per serving. Green beans have anti-cancer benefits, leafy greens deliver vitamin K and fibre, yellow peppers contain carotenoids that help fight eye disease...even broccoli has some unexpected health benefits!

4) Cook In Bulk

To save money and time, cook your food in bulk once a week. By preparing all of your meals at once, you can buy meat when it’s on sale or in season and keep it in your freezer until you’re ready to use it. You can do the same with veggies, too: Cook them all up at once and then divide them into portions that will last throughout next week (or however long you want to store them). If you plan right, there won’t be much waste involved—and by having everything already cooked up and ready to go, you don’t have an excuse not to stick to your diet! No more wasting valuable grocery dollars on takeout when healthy options are readily available (and free!) at home.

5) Get Creative With Staple Ingredients

Frozen vegetables and canned beans, tomatoes, and fruit are some of my favourite things to eat. They’re healthy (if you don’t load them with butter or salt), affordable, convenient, and taste just as good as their fresh counterparts. Try replacing canned tuna with canned salmon—it’s a healthier way to keep your meals interesting!

6) Choose Fresh Ingredients Whenever Possible

Fresh ingredients are going to be your best bet when it comes to healthy meals. Fresh foods not only taste better but they’re often healthier and cheaper than their processed counterparts. For example, a loaf of bread is much more expensive than some fresh veggies and a pound of chicken breast is usually cheaper than pre-made deli meat, which is loaded with preservatives. If you’re on a budget and trying to save money, opt for fresh foods over their frozen or processed cousins.

7) Change Up The Type of Meat You Eat

Don’t think you have to give up meat entirely to save money. Just eat a different type of meat—bison, ostrich, pork, lamb and other meats are all less expensive than beef. You can also try cheaper cuts, like shoulder or flank steak instead of filet mignon or porterhouse. Learn how to cook these cheaper cuts and you may even prefer them!

8) Drink Lots of Water During The Day

By drinking plenty of water during the day, you’ll stay hydrated. Just make sure not to overload on caffeinated drinks, as they can dehydrate you. Also, try to include a glass of water with every meal and snack. Staying hydrated helps curb hunger and also keeps your energy levels high throughout each day. It also makes it easier to exercise and easier to control cravings for junk food or sugary treats.

9) Don’t Fear Fatty Foods – Some Fats Are Good For You!

When it comes to fats, not all are created equal. Focus on healthy fats from sources like fish and avocados, rather than unhealthy trans fats found.

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