Can you tell me how to Cook Low Fat Meals on a Budget
Do you think that eating a healthy low fat diet on a budget is impossible?
So many people believe that cutting back on food costs means that you can’t buy healthy food anymore and they even persuade themselves that healthy weight loss is only possible if they spend a lot of money on their food.
However this is all wrong, eating a healthy low fat diet on a budget is quite possible with some planning.The first thing you must do is to plan your menus, not only will you save money but you will get a greater variety in your diet. Plan your menu for the week n ahead, check your cupboards, fridge and freezer to see what you already have and then make your shopping list based on what you still need, you’ll be surprised what you will save.Next step is your shopping – try not to go shopping on an empty stomach – you will only be tempted to buy more things than you need, and items that are not suitable for your low fat diet. Buy store own brands instead of well-known ones – they’re usually much cheaper and equally as good, but do be careful about being tempted into purchasing BOGOFs (Buy One Get One Frees) – while these can seem good value you can easily be tempted into buying more than you need or can actually use, leading to overeating or throwing away food. And DO stick to your shopping list while you are shopping, supermarkets are very clever in getting you to buy items that you don’t really need. When it comes to buying fresh fruit and vegetables, always choose the ones that are in season. As well as being less expensive they will have a better flavour.; and remember that canned fruit or frozen vegetables can be cheaper than fresh ones and can be just as nutritious, just remember to opt for the reduced salt and sugar versions. While on the subject of vegetables, try adding some vegetarian dishes to your menu, vegetables are much cheaper than meat, fish and poultry and are full of vitamins, minerals and fibre and also low fat, there are some great vegetarian dishes that are easy to make and so much less expensive.
Naturally cooking your own food is not only cheaper but better for you and you will be able to regulate the amount of fat that you are adding to your meal, processed foods can often contain a lot of hidden fats, salt and sugar.It is also a good idea to cook in bulk, do a big shop when it is financially best for you looking most and then you can plan meals around that. Making large dishes like stews, lasagne , shepherd’s pie etc saves on time and heating , they can then be divided into servings and frozen for later in the month..Soup is perfect for using up odd vegetables before they go past their best, and will freeze well if you make a large quantity, other dishes that I make in bulk and freeze are
Fish Pie ·
Cottage Pie ·
Chicken Casserole ·
Bolognese Sauce ·
Chicken Curry ·
You will need to make sure that you have plenty of freezer-proof containers so you can store your meals in single or family sized servings. If the containers are microwave and/or ovenproof as well you will be able to defrost them without dirtying more dishes.Do remember though to label all your foods, as when they are frozen they look completely different.
Here are a couple of budget low fat meals for you to try, the first is a vegetarian one:-
QUICK AND EASY VEGGIE CHILLIE
2(400g) cans chopped tomatoes
1(250g) can baked beans
3 teaspoons onion powder
2 teaspoons hot chilli powder ( or to taste)
2 zucchini, chopped
1 red pepper, de-seeded and diced
300ml vegetable stock
Rice to serve
Fry the mushrooms zucchini and pepper. Put tinned tomatoes in a pan and bring to heat. Add chili powder to taste. Add cooked vegetables, baked beans, vegetable stock and onion powder. Simmer for 15 minutes. Boil rice and serve straight away.
The second uses chicken thighs, which are low fat and reasonably priced:-
HEALTHY, CHEAP AND CHEERFUL CHICKEN CASSEROLE
1tbsp olive oil
1 onion, halved and finely sliced
2 carrots, peeled and thickly sliced
2 celery sticks, thickly sliced
600g chicken thigh, without skin
500g new potatoes, quartered
Leaves from 2 rosemary and 2 thyme sprigs
600ml stock, made from a stock cube
2tablespoon corn flour
410g can butter beans, drained
Preheat the oven to 180°C/356°F/gas 3.
Heat the oil in a large ovenproof pan and cook the onion until soft. Add the carrots and celery and stir so they are all coated in oil. Cook for 4-5 minutes.Add chicken the pan and cook until lightly browned. Then add the potatoes, rosemary, thyme and stock. Heat until simmering, cover and cook in the oven for 45 minutes. Mix the corn flour with four tablespoons of water to make a paste. Stir into the casserole and then add the beans and cook for another 10 minutes
So please don’t worry too much about the cost of a low fat diet, it is very possible to manage on a low budget.
1. Low Budget Meals on Pinterest | Budget Meal Planning, Noodle …
2. Healthy Eating on a Budget : Recipes and Cooking : Food Network