The Singh family consisted of four members: Mr and Mrs Singh and their two children, aged 8 and 10. With a modest income, Mr Singh struggled to provide nutritious meals for his family, considering most of his expenses were directed to his wife’s medical bills. His primary challenge was to maintain a healthy diet rich in essential nutrients while keeping their food expenses under control.
Thankfully, his dietician friend understood that they needed a meal plan that could cater to the dietary needs of growing children and adults. She suggested that Mr Singh adopt affordable healthy diets to get sufficient nutrition. Much to his surprise, Mr Singh soon realised that without overspending, they could easily eat budget-friendly meals, and manage to meet their dietary needs.
Balancing nutrition and budget is a common challenge, as experienced by the Singh family. Learn how you can do the same. This blog discusses how with careful planning and smart choices, it is easy to maintain a healthy and cheap diet without breaking the bank.
What Do You Mean by Healthy Eating on a Budget?
In India, it is commonly believed that eating well-balanced meals and purchasing organic foods and fresh veggies are costly. In fact, eating healthy is perceived as an achievement, especially an expensive one. However, healthy eating does not mean you have to break your FDs.
A clinical dietician from a well-known chain of hospitals states that planning ahead is essential. Planning your healthy diet on a budget prevents impulsive purchases and reduces food waste. In addition, a portion of this misbelief that eating healthy equals tremendous expenses stems from certain phrases on food labels like ‘organic,’ ‘healthy,’ and ‘alternative’.
What are the 3Ps to Eat Cheap and Healthy on a Budget?
Fortunately, Mr Singh found a solid way to afford a good, cheap diet. He found the legendary ‘3Ps’ that will help him maintain a low cost balanced diet. Here’s how it goes:
1. Plan
- Make a weekly food and snack plan based on a particular budget.
- Add meals like stews, casseroles, and stir-fried meals that will ‘stretch’ pricey ingredients.
- Create a list of groceries. Look for discounts and coupons online.
- Visit your grocery store and try getting a loyalty card.
2. Purchase
- Always go grocery shopping when you are not in a rush and when you are not hungry.
- Follow the grocery list. Do not end up purchasing goods that are not on the list.
- To find the greatest deal, try comparing unit prices that are listed on shelves.
- Buying certain things in bulk or as family packs will generally incur a lower cost.
- While convenient in terms of preparation time, pre-cut fruits and veggies, single yoghurt cups, and instant noodles/rice typically cost more.
- Try purchasing good, low-cost vegetables year-round. This includes beans, vegetables such as potatoes, carrots, and greens, and fruits like bananas and apples.
3. Prepare
- Try some “no-cook” dishes like salads or a couple of meatless meals that you might replace with beans and peas.
- Use leftovers for something else later.
- Try using a fruit or vegetable in different ways throughout the week to avoid the same taste.
7 Best Cheap Diets to Try in India
Once Mr Singh was done with planning, purchasing, and prepping, he adopted a combination of the following diets for his family. If you are looking for the best way to eat cheap and healthy, listed below are the 7 best affordable healthy diets that do not burn a hole in your pocket. Take a look!
1. Traditional Indian Diet
If you want to eat healthy for cheap, you can never go wrong with this diet. This includes staple ingredients like wheat, rice, and lentils. Not only are these cheap and widely available, but are excellent sources of fats, carbohydrates, and proteins, thereby providing essential nutrients for your overall health.
Meal Plan:
- Breakfast: Upma/Poha
- Lunch: Dal, Rice, mixed vegetable curry, and curd
- Dinner: Roti, sabzi, and a plate of salad
2. Vegetarian Diet
This involves a number of fruits, green vegetables, grains, legumes, and dairy products. As compared to a non-veg diet, a veg diet is much cheaper. Moreover, veg diets are high in vitamins, fibre, and minerals, which further eliminate the risk of developing chronic diseases.
Meal Plan:
- Breakfast: Thepla/ plate of salad/fruits
- Lunch: Rajma + chawal (kidney beans with rice), saag (green leafy veggies)
- Dinner: Vegetable pulao + raita
3. Millet-based Diet
The next cheap way to eat healthy is to adopt a millet-based diet. This involves jowar, ragi, bajra, and several other whole grains. Although millets do have a price, they are extremely cost-effective when purchased in bulk. This diet is rich in protein, fibre, and antioxidants. They help in managing diabetes and optimum weight.
Meal Plan:
- Breakfast: Ragi porridge
- Lunch: Bajra roti + vegetable curry
- Dinner: Upma made of jowar
4. Dal-Roti Diet
This extremely nutritious diet involves a mix of various dals (lentils) and rotis (whole wheat bread). Lentils are an excellent source of protein and carbohydrates, essential for muscle development and energy.
Meal Plan:
- Breakfast: Moong dal chilla
- Lunch: Toor dal + roti
- Dinner: Masoor dal + roti + salad
5. South Indian Diet
The next best cheap healthy diet includes the South Indian diet. This consists of rice, rasam, sambar, and various veggie preparations. It is quite affordable as it relies on cheap and regular ingredients. Adopting this diet provides a balance in nutrients, thereby offering plenty of vitamins, minerals, and fibre.
Meal Plan:
- Breakfast: Dosa/Idli + coconut chutney
- Lunch: Sambar rice + bowl of vegetables
- Dinner: Rasam with rice + vegetable stir-fry
6. Budget-friendly Protein Diet
This includes mostly non-veg items. Try having eggs, legumes, dairy products, and occasionally fish and lean meat. For non-vegetarians, eggs and legumes are still a cost-effective option as they offer tremendous protein. Protein supports extensive muscle growth and helps maintain a healthy immune system.
Meal Plan:
- Breakfast: Boiled eggs + whole wheat toast
- Lunch: Chole (chickpeas) + rice
- Dinner: Egg curry or chicken/mutton soup + rotis
7. Street Food-Inspired ‘Homemade’ Diet
This includes healthier versions of the popular Indian street foods, but homemade. Once in a while, a diet change is necessary to keep the happy juices flowing in the stomach. Also, the ingredients are cheap and it saves money incurred in eating out. Moreover, it is a healthy approach to have something tasty while keeping control over the ingredients and hygiene.
Meal Plan:
- Breakfast: Vegetable sandwich
- Lunch: Bhel puri with a mix of puffed rice, vegetables, and chutneys
- Dinner: Pav bhaji with homemade whole wheat pav
7 Low Cost Healthy Eating Food Choices
Finding cheap healthy food to eat everyday can be confusing, considering the nutritional content. However, here’s a list of 7 low cost healthy eating ingredients that are not only rich in nutrients, but are light on the pocket as well. Have a look!
1. Oats
Oats are an excellent addition to a cheap healthy shopping list. Purchasing in bulk saves quite a lot of money. They are rich in protein, fibre, and vital vitamins and minerals. They help maintain blood sugar levels, improve heart health, and manage weight.
2. Chickpeas (Chole)
Chickpeas can be bought dry or canned. They help regulate weight, enhance digestion, and preserve heart health. They are also an excellent source of fibre, protein, iron, and folate.
3. Sweet potatoes
Sweet potatoes are quite reasonably priced. They help with digestion, strengthen immunity, and promote eye health. This item is high in Vitamin A, fibre, and antioxidants.
4. Bananas
Bananas are one of the most affordable fruits you can get all year round. Rich in potassium, vitamin C, and vitamin B6, they support fantastic digestion, provide energy, and help keep your blood pressure in check.
5. Spinach
Spinach is very cheap when purchased in season. It supports bone health, strengthens immunity, and improves digestion. Spinach is a solid source of calcium, iron, and vitamins A and C.
6. Peanuts (Moongfali)
They are quite reasonably priced. They promote heart health, help with weight management, and provide long-lasting energy since they are rich in protein, fibre, and good fats.
7. Cottage Cheese (Paneer)
Cottage cheese is cost-effective, especially when made at home. It helps with weight management, strengthening bones, and supports muscular health, due to its high calcium, protein, and amino acid content.
Wrapping it Up
It is important to make smart decisions, adopt creative cooking styles, and purchase tricks to prioritise your health without crossing your budget. Including the above-listed affordable healthy diets into your routine can help you maintain a healthy lifestyle.
Furthermore, having a solid health insurance plan is essential since it acts as a financial shield during a medical emergency. A healthy and cheap diet, along with a comprehensive insurance plan can guarantee the much needed- assistance in times of need.
Disclaimer: The above-mentioned information is for reference purposes only