At MATR, we believe eating healthy should be easy. And with a little planning, you will indeed be able to enjoy healthy meals on a budget.
Eating healthy and varied meals doesn’t have to mean expensive ingredients, long shopping lists or spending hours in the kitchen.
For us, great everyday food is all about finding the right balance between nutrition, flavour, variety and of course price.
In this article, we share our best tips for eating nutritious, healthy meals on a budget. We’ll also give you shopping ideas and easy meals for you to cook at home.
Healthy meals on a budget are about more than just price
When you want to eat healthily while spending less, it can be tempting to simply go for the cheapest products. But managing your food budget is about more than just the price per kilo.
Most advice on healthy meals on a budget sounds the same. Use what you already have in the fridge before going shopping again. Check the expiration date before throwing anything away. Eat your leftovers instead of cooking something new every night.
These are all good tips. But they don’t tell you which ingredients actually give you the most nutrition for your money.
So what actually keeps you full while also being affordable?
One of the easiest ways to get more nutrition for your money is to use ingredients such as lentils, beans and chickpeas. They are affordable, filling and contain both protein and dietary fibre. At the same time, they can be used in everything from stews and soups to salads, curries and Bolognese.
When comparing protein sources, the price per kilo isn’t the only thing you should consider. The price per gram of protein shows how much you pay for the amount of protein you actually get.
And that’s definitely worth knowing when you want to eat healthy meals on a budget.
How to compare the price of protein
If you want to compare the cost of different protein sources, it’s useful to look at the price per 100 grams of protein.
You can calculate this by looking at:
- How much 100 grams of the ingredient costs.
- How much protein the ingredient contains per 100 grams.
Below we have gathered a few, so you can get an image of how common protein sources compare.
*Prices are based on typical discount prices in Danish supermarkets.
Take a look at the table above. If you hadn’t already spotted it, lentils, for example, are significantly cheaper than minced beef when you compare the price of the same amount of protein.
But protein isn’t the only thing you get when you buy an ingredient or product. When considering what else you get for your money, it’s also relevant to look at the meal’s other nutrients and ingredients.
Our MATR products, for example, are high in dietary fibre from legumes, root vegetables and oats. MATR is also made exclusively from five fermented ingredients and contains no additives or E-numbers.
Read more about our products here.
How to make healthy meals on a budget every day
Here’s a suggestion for a week of dinners for two, where affordable, protein-rich legumes are a regular part of the meals. We’ve also included MATR on some days as an easy and nutritious way to add variety to your healthy meals on a budget.
*Figures are indicative and may vary.
Healthy meals on a budget: 3 nutritious and affordable MATR meals
Still looking for inspiration for easy and affordable everyday meals? We’ve collected three healthy recipes with MATR for you below.
A warm and hearty ragù with MATR, tomato, garlic and thyme, tossed with wide pappardelle. A simple and flavourful pasta dish packed with umami and ready in just 15 minutes.
Creamy pesto pasta with basil, topped with crispy pieces of MATR flavoured with smoked paprika, tahini and soy. A simple and flavourful everyday dish where creamy pesto meets salt, smokiness and plenty of umami.
A classic, comforting lasagne with a rich tomato sauce, vegetables and MATR as the umami-packed main ingredient. Topped with creamy béchamel sauce, mozzarella and Parmesan for a golden and comforting everyday favourite.
Reduce food waste and save money on your food budget
An easy way to keep your food budget down is to plan your meals so that you use the same ingredients several times throughout the week.
For example, if you buy onions, carrots, tomatoes and rice, you can use them in a lentil stew, a curry and a Bolognese.
This way, you use up the entire pack instead of buying new ingredients for every meal.
The same goes for leftovers. A portion of lentil stew can become lunch the next day, while vegetables left in the fridge can be used in a new dish.
On days when you don’t have leftovers or the time to cook from scratch, our MATR products can be a great solution.
Explore our recipes and give them a try if you’re looking for healthy meals on a budget. They’re all designed to make your busy everyday life a little easier.
Cooking should be both enjoyable and easy. And with MATR in your kitchen, we can guarantee you’ll experience both.
You can read more about food waste in our article: “Food Waste: Why do Danes throw away so much good food?”
Frequently asked questions
What are healthy meals on a budget?
Healthy meals on a budget can absolutely be both varied and nutritious. Affordable ingredients include lentils, beans, chickpeas, potatoes, wholegrain products and seasonal vegetables.
How do you make healthy meals on a budget?
Plan some of your meals for the week and choose ingredients that can be used in several different dishes. Try making larger portions and use leftovers for lunch or in new meals.
What Is the cheapest healthy food?
Dried lentils, beans and chickpeas are among the most affordable ingredients when you want to make healthy meals on a budget. They contain nutrients such as protein and dietary fibre, have a long shelf life and can be used in many different dishes.
How do you keep your food budget down without eating the same thing every day?
Create variety by using the same staple ingredients in different ways. For example, a bag of lentils can become soup, dhal or the filling for a pasta dish, while different spices and vegetables can completely change the flavour.
You can also try MATR. Explore where you can buy our products here.
How do you get the most nutrition for your money?
Don’t just look at the price. Consider what the ingredient contributes to your diet as well. Legumes are a great budget-friendly choice because they contain both protein and dietary fibre, while vegetables, wholegrains and other plant-based ingredients provide a range of different vitamins and minerals.