Health
How to Make Budget Meals Healthier
Health Points
- Many Americans feel stressed by soaring grocery costs, with over half calling food bills a major worry.
- Ultra-processed foods often form the basis of “struggle meals,” which can be filling but low in essential nutrients.
- Adding affordable staples like beans and vegetables can make budget-friendly dishes more nutritious.
Rising grocery prices have Americans searching for wallet-friendly meal ideas, with many turning to easy, inexpensive “struggle meals.” Popular options like buttered noodles and Hamburger Helper are gaining traction, especially online, but rely heavily on processed ingredients.
Health experts remind us that there are affordable ways to increase the nutritional value of these meals, even when budgets are tight.
“We all have chapters where we may not eat ‘perfectly’—no such thing, by the way—and a few less nutritious meals each week will not unravel anyone’s health,” says Meridan Zerner, LD, a registered dietitian nutritionist at the Cooper Clinic in Dallas, Texas.
Dietitian Lindsay Malone, RDN, LD, recommends not stressing about an occasional convenience meal and stresses that survival and joy should be the primary focus during tough times.
Still, consistently eating mostly highly processed foods can raise your risk for chronic illnesses, and many of these meals are “calorie-dense but nutrient-poor,” Malone cautions.
Boosting nutrition can be as simple as mixing in frozen vegetables, beans, or eggs, and drawing on pantry staples like rice or canned tomatoes.
For more balanced options, try creating egg scrambles with vegetables and beans, bean burrito bowls, or baked potatoes topped with healthy proteins and vegetables.
Finding deals on store brands, buying in bulk, and batch-cooking are smart ways to stretch your grocery dollar while making meals more nutritious.
“There are ways to make those meals just a little bit better and more balanced with a bit of planning,” Zerner says.
Discover more simple ways to eat well—your plate and wallet will thank you!
