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Eating on a Budget: Remember the 3 P’s!

July 1, 2016 by Meredith McGrath RD, LDN

The 3 P’s:

PLAN

  • Plan meals and snacks for the week according to an established budget.
  • Find quick and easy recipes online.
  • Include meals that will “stretch” expensive food items (stews, casseroles, stir-fried dishes).
  • Make a grocery list.
  • Check for sales in the Redner’s circular

PURCHASE

  • Buy groceries when you are not hungry and when you are not too rushed.
  • Stick to the grocery list and stay out of the aisles that don’t contain items on your list.
  • Buy store brands if cheaper.
  • Find and compare unit prices listed on shelves to get the best price.
  • Purchase some items in bulk or as family packs which usually cost less.
  • Choose fresh fruits and vegetables in season; buy canned vegetables with less salt.
  • Pre-cut fruits and vegetables, individual cups of yogurt, and instant rice and hot cereal are convenient, but usually cost more than those that require a bit more prep time.
  • Good low-cost items available all year include:
    • Protein
      • beans (garbanzo, black, cannellini)
    • Vegetables
      • carrots, greens, potatoes
    • Fruit
      • apples, bananas

PREPARE

  • Some meal items can be prepared in advance; pre-cook on days when you have time.
  • Double or triple up on recipes and freeze meal-sized containers of soups and casseroles or divide into individual portions.
  • Try a few meatless meals by substituting with beans and peas or try “no-cook” meals like salads.
  • Incorporate leftovers into a subsequent meal.
  • Be creative with a fruit or vegetable and use it in different ways during the week.

Filed Under: HealthCents, Lifestyle

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