Meals on a Budget 14 Tips for Eating Cheaply and Healthily at Work

Meals on a Budget 14 Tips for Eating Cheaply and Healthily at Work Many people believe eating healthy meals on a budget is difficult. And while um ein haar food may seem like a quick,cheap alternative, its important to remember cooking your own foodeven healthy foodisactually more budget-friendlythana family dinner from Mickey Ds.But fast food is easy. So easy, in fact, it can be difficult to break the habit of running through the Starbucks drive-thru each morning or picking up dinner on the way home.But it may surprise you to know healthy eating can be easy, too.Healthy-Eating Ideas1. Bring snacks in Ziploc baggies or TupperwareThis may seem obvious, but packing little snacks in portioned containers is a great way to eat a nutritionally balanced pick-me-up when youre abfluging to feel hungry. Using Ziploc bags or Tupperware allows you to pre-portion your food, so you wont go overboard and eat more than you really want. Plus, youll also be able to carry your snacks to work easily.2. Replace soft drinks withbetter optionsMany of us love soft drinks, but even diet sodas arent exactly the healthiest option. If you can, try replacing some of those daily sodas with carbonated water.If you just cant drink carbonated water (and some of us cant), try opting fora glass of water or unsweet tea. If you dont mind some natural sugar in your diet, you may even replace your daily soda with 100% juice drinks.3. Replace afternoon coffee with a walkThe afternoon slump is very real.When were feeling full fromlunch, exhausted from looking at a computer or phone screen, we start to get sleepy. Thats when we grab a coffee to wake up.While coffee has health benefits,too much caffeine can negatively affect your health and mood. Plus, many of us doctor our coffee with sugar and creamer.Instead of a doctored coffee, consider instead a short walk.Exercise is a natural way to perk up your mind and body, so taking a short walk around your office or up the stairs is an easy and effective wa y to get that burst of energy youre seeking from caffeine. Best of all, exercise releases endorphins to promote happy feelings.3. Eat polypeptid throughout the dayProtein is a good choice because itsatisfies hunger and will help you stay fuller longer. Obviously, some protein choices are wiser than others.Id love to tell you that you could get a healthy protein fix by slurping down a big milkshake or ordering a plate of fried chicken. While ansicht foods may contain protein, youre of course getting many other unhealthy ingredients in fruchtwein cases.Instead, snack onprotein-filled whole foods, such as almondsand broccoli. For protein-rich meals on a budget, consider making lentils, quinoa, eggs, or lean meats. If you need a dairy fix, consider Greek yogurt or cottage cheese.4. Pack salads instead of buying them pre-madeInstead of purchasing pre-made salads at restaurants or grocery stores, save money by making your own and packing it in Tupperware.You can inexpensively purchase hea ds of lettuce or spinach, as well as healthy salad toppings like carrots, onions, and even chickpeas for anextra boost of protein.Because many of these items can be split among a few different salads, you can pack a few lunches days in advance, saving time and money.5. Get creative with saladsIf a traditional salad isnt your thing, there are a number of salads you can make. For a sweeter salad, choose spinach, goat cheese, fruits, and nuts. This is a sweetmeal with multiple health benefits.For a salad thats light on the greens, consider making a fruit salad, or make a savory southwestern salad with avocados, tomatoes, black beans, corn, and cilantro.If you eat meat, you can also consider making a meat-based salad with chicken or fish. These are good sources of protein, and you can add othernutritious ingredients. To make it healthier, consider replacing some or all of the mayonnaise with mashed avocado.6. Make your own dressings and dipsYouve probably heard most dressings and condim ents are full of sugar and calories. Luckily, you can easily make healthier condiments with inexpensive ingredients.For instance, you can make a simple salad dressing using honey, lemon juice, and vinegar. Consider alsomaking your own ranch with avocado, blending your own hummus, or making your own fresh salsa. If youre vegan, there are also a number ofDIY dips you can create.7. Incorporate beans into your meals for an inexpensive, healthy fillerBeans and legumes are bedrngnis for everyone, especially those who suffer from allergens (like peanuts and soy), or those who frequently encounterdigestion issues. However, if you like beans (and beans like you), consider incorporating them into your meals for a healthy, budget-friendly addition.Many beans and legumes provide protein, nutrients, and polyphenols, an important antioxidant that promotes good health. You can use beans in salads, stir-fry dishes, soups, and more. At a very reasonable price, youll add a healthy dose of fiber and p rotein to your diet (to helppromote a natural full feeling), and youll incorporate nutrients like zinc and iron into your meals.8. Utilize your Crock-PotSlow-cooking may seem old-school, but its savings and convenience are more relevant than ever. Slow-cooking isalso a perfect way to make healthy dinners when youre strapped for time.No matter your dietary restrictions,there are hundreds of recipes online for your unique eating habits. Meats, taco fillings, stuffed peppers, soups, and stews are all things you can make in a Crock-Pot, simply by throwing ingredients in the night before or the morning of. Then, when you get home, dinner is served.9. Avoid empty caloriesEmpty calories is a phrase referring to the things we eat with no real nutritional value. Donuts, potato chips, crackers, and condiments are all examples of empty caloriesthings we dont necessarily need but often enjoy. In order to avoid empty calories, consider ways in which you can curb your temptation for junk food.For instance, bringing veggie chips to work may stop you from snacking on three bags of Cheetos. Eating breakfastmay help youavoid picking through the doughnut box. And if you do want chips or a donut, you dont have cut yourself off completely. Simply pay attention to the portion size of what you eat you may realize half a donut satisfies your craving just as well as two donuts.10. Plan your mealsMeal planning can seem daunting, but luckily there are several resources to help you. Since meal-planning promotes an organized, healthy lifestyle, carve out a free hour or so each week to plan your meals. You can do this through meal-planning apps or a handwrittenmeal planning sheet.If you feel too overwhelmed by the idea of meal planning, start small. Plan your breakfasts for the week and consider prep time. (You probably do this already) From there, go a little bigger and bolder, until youve managed to outline your meals for the week.11. Going out to eat with the company? Get creative with the menuCompany lunches can be difficult, especially if you dont have many healthy options. Catered food can have a limited selection, andrestaurantsoften havehuge portions.If food is being provided, consider discussing options beforehand. Many times, restaurants and businesses are willing to provide options for everyone. If youre doing a restaurant outing, consider healthy menu items, half-sized portions, sharing, or orderinga la carte.12. Choose veggies or white meat over red meatsWhile theremay be healthful benefits tocertain red meats, studies suggest eating white meat will reduce your risk for certain diseases red meat, on the other hand, can actually increase your risk. When possible, use ground poultryto replace ground beef, shredded chicken instead of pulled pork, and sausage made from white meats instead of red.You may even consider going beyond white meat replacements. If you can replace meats with vegetables, consider doing so. Many people living in the Blue Zones (region swith the most centenarians) eat meat much less frequently thanmost Americans. Meaty meat replacements, such as eggplants and mushrooms, are a good way to replaceanimal-based proteinswith plant-based ingredients.13. Choose healthy alternatives to starchy foodsWere living in a low-carb culture. While going low-carb is somewhat of a fad, its important to remember some foods high in carbohydrates are lacking in nutrients. White rice, white bread, french fries, cakes these are all foods that are high instarches, or complex carbohydrates.Still, not all carbs are bad. For instance, fruit, peas, and beans are all starchy foods, but they can be incorporated into your meals for added nutritional benefits. So what starches should you cut?Consider the starchy foods that dont provide much nutritional value, then replace them with healthier alternatives. For instance, consider rice and pasta alternatives like cauliflower rice (sometimes available frozen), cabbage rice, zoodles, and spaghetti squ ash.Replace french fries with baked sweet potato fries or roasted veggies. As for the cake, considerhealthy alternatives or low-carb recipes.14. After dinner sweet tooth? Go for healthy dessert alternativesSometimes it feels impossible to say no to dessert. Luckily, the internet felt our pain and came to the rescue. Many of us are now just a Google search away from endless, healthy dessert options.If youre craving a cakey texture, consider black bean brownies. The consistency after baking is just like a moist brownie, but without the flour and sugar. Honey or agave is used as a natural sweetener.If youre an ice cream junkie, consider making your own popsicles or slicing ripe bananas and freezing them for nice cream. If you need something soft, consider avocado chocolate pudding, flavored naturally with cocoa and honey (or agave, if youre vegan).The TakeawayHealthy eating doesnt have to break the bank. In fact, you may even find youre saving money by eating healthier. If youre trying to stick to a budget, try incorporating some or all of these health-conscious, wallet-friendly tips. You might come up with your own creative healthy-eating ideas and habits, too. Just make sure youre enjoying what you eat.--Kaitlin Westbrook is a content writer forVecteezy. She covers business, creative content, professional writing, and more. When shes not writing, she enjoys movies and her Pomeranian. You can connect with her onTwitter.