We all want to remain fit and healthy, right?But sometimes it feels that eating healthy food is very expensive. And we think that if we had money, we would also remain healthy.bBut it is not like that at all! Today I will tell you how you can stay healthy at low cost.
How to eat healthy on budget?
By following these four steps you will be able to eat healthy on budget .So Let's start:
Step 1 - Make a blueprint
First we have to think about what we will eat in a day. It is best to plan 3 meals and 2 snacks.
1) Breakfast:
Here it is important to take protein + fiber + carbs. Like:
- Eggs or Paneer (protein)
- Fruits/Vegetables (fiber + carbs)
2) Lunch and Dinner:
Here also it is necessary to take protein + fiber + carbs. Like:
- Chicken/ Paneer/ Lentils🍛 ( protein)
- Vegetables 🍆 (fiber)
- Roti /Rice 🌾 (carbs)
3) Snacks:
Here you have to take only protein so that your metabolism remains fast. Like dry fruits or boiled eggs.
Step 2 - Keep an eye on expenses
Now that your blueprint is ready, let's see how much you can spend on these things:
1) Carbs (Roti/Rice):
If you work hard or want to build muscles, then You need carbs. If not, you can fulfill your carb needs with vegetables/fruits only.
If you make rotis or rice at home, it will cost only Rs 15-20 for one meal. If you buy from outside it will cost a little more.
2) Protein:
This is the most expensive part. You can spend approximately 170-200 Rs in a day if you:
- Eggs (100 Rs)
- Chicken (180 Rs)
- Paneer (150 Rs)
The solution to this is to buy cheap protein like:
- Pulses (15 Rs per meal)
- Soya chunks (10 Rs per meal)
3) Vegetables/fruits:
Here you can spend 100 Rs per day. But if you buy from weekly markets or fruit bags then the expenses will be reduced. Here work can be done for 50-70 rupees.
4) Miscellaneous (Oil, Spices etc.):
It will cost you around 300 rupees in a month if you buy them wisely.
So if you make everything from home, your daily expenses will come down to 250-300 rupees!
Step 3 - Meal Prepping
The best way to save money is this - meal prepping! Cook food for the entire week at one time and keep it in the fridge. If you work hard once, you will save your daily bread.
On Saturday or Sunday, prepare food for the entire week, divide it into portions and keep it in the fridge. This will not only save time but money too!
Step 4 - Nutrition Check
Yes brother, it is cheaper to make food at home, but it is difficult to make some food items at home. Like chicken, paneer, vegetables, etc. So they have to be bought from outside only.but the rest of the things can be made at home only. And home food is always healthier. As far as possible, eat home-cooked food! You will save some money and will also keep yourself fit.
Some more expert Tips to eat Healthy on a Budget:
- Start every meal with a complete protein shake. You can fulfill 1/3 of your protein goals in a shake.
- Give preference to coarse grains like millet, barley, etc. These are rich in fibre, protein and nutrients.
- Keep a fast for 16-18 hours on Sunday. Not only is this habit good for health, but it will also save money.
- Skip cravings for junk and fast food. Eat home-cooked food and you will stay fresh!
So friend, now you must be convinced that eating healthy food is not that expensive. Just need a little planning and smart spending. Follow the above tips and see how easily you can stay fit and healthy!
Come on then, start your healthy journey. And if you have any questions then definitely ask. I am always ready to help!
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