In India, it is believed that eating well-balanced meals and buying organic foods and fresh veggies are expensive. Eating healthy is perceived as a significant achievement, mainly the expensive one. But healthy eating does not mean you need to empty your pockets.
Healthy eating on a budget may sound a little overwhelming, but with just a little bit of practice, trial, and error, you can easily plan your entire week’s meals. However, planning ahead is essential; it helps you prevent impulsive purchases and reduces food waste.
How to Ensure Healthy Eating on a Budget
When you eat healthy foods daily, your body gets the required nutrients it needs for daily activities. These are the key factors to keep in mind that would empower us to achieve the expected outcome.
- Understand the Nutritional Need: A healthy meal includes carbs, proteins, fats, and a good combination of vitamins and minerals. In India, the meal generally means a mix of rice, rotis, dals, vegetables and some curd. This is not just nutritious but affordable as well.
- Decide Your Budget: Before you even start preparing the list of meal ideas, make a budget for it. Try to include seasonable fruit and vegetables, and visit your local market for fresh choices.
Meal Prep Ideas and Recipes for the Entire Week
If you wish to begin your journey for healthy eating on a budget, you can never go wrong with this diet. The list includes wheat, rice, and lentils. They are quite cheap and easily available and are excellent sources of carbohydrates, fats, and proteins.
Monday
The first of the week, so you need a lot of energy and nutrition to begin your day.
- Breakfast: Indori Poha With Mixed Vegetables
- Lunch: Moong Dal With Brown Rice and Salad
- Dinner: Vegetable Khichdi
Tuesday
It is Tuesday; you surely want some variety in your food that is healthy and nutritious. Consider the following option:
- Breakfast: Beetroot Paratha with Green Chutney
- Lunch: Gujarati Khatti Dal and Karele ki Sabzi with Phulka /Chapati
- Dinner: Matar Paneer and Aloo Gobhi Achari with Rice/Quinoa
Wednesday
We are in the middle of the week and need some things to maintain motivation. Try the combination of foods from southern and northern India.
- Breakfast: Idli With Coconut Chutney
- Lunch: Rajma Chawal
- Dinner: Besan Chilla with Mint Chutney
Thursday
We are about to finish the week, and you can add uniqueness to your meals with these Indian dishes.
- Breakfast: Oatmeal Smoothie With Banana
- Lunch: Sambar With Brown Rice Dosa
- Dinner: Indian Pulao With Raita
Friday Meal Prep Ideas
Wrap up the week with some amazing and healthy food options.
- Breakfast: Moong Dal Dalia With Vegetables
- Lunch: Aloo Methi With Bajra Roti
- Dinner: Red Masoor Dal with Quinoa
Saturday Recipes
Begin your weekend with some super tasty and nutritious meal ideas
- Breakfast: Vegetable Sandwich
- Lunch: Tofu Bhurji with Roti
- Dinner: Brown Rice Biryani
Sunday
Sunday is here! We need sometimes different but healthy meal options. Check out these ideas.
- Breakfast: Bread Poha + Masala Chai / Juice / Green Tea Lunch – Rajma
- Lunch: Chawal + Masaledaar Arbi + Kachumber Salad
- Dinner: Vegetable Dalia + Dahi + Papad
Frequently Asked Questions
What is the cheapest, healthiest meal?
Here are a few ideas when looking for healthy meals at the cheapest price
- Saucy bean baked eggs
- Black bean & tortilla soup
- Slow cooker vegetable lasagne
- Budget kedgeree
- Vegan squash stew
Can you eat healthy on a low budget?
Yes, you can enjoy nutrient-rich foods even on a low budget with meal planning, cooking at home, and making smart choices at the store.
Which can be said as the number 1 healthiest food in India?
Pulses, beans, leafy vegetables, legumes, and buttermilk are considered the healthiest foods in India.
Last Verdicts
Eating healthy should not be expensive. With a bit of planning and smart shopping, you can build a comprehensive meal plan with a budget. The key driving factor is to stick to your budget, take advantage of what is in season, and utilise the leftovers. Consider what should be different daily with a bonus of time, money, and energy savings. So, this was a complete guide to healthy eating on a budget. Go ahead and witness how a little planning and smart strategies can make your meals healthy and cost-effective.
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