A common misconception about flexible eating (also known as IIFYM or “if it fits your macros”) is that it can be expensive. Some people may think that tracking macros and eating right means spending a lot of money on organic food and meal plans, but the truth is that a flexible diet can be adapted to a wide range of budgets. It’s important to find inexpensive meals that still meet your nutritional goals. If you do your research and plan, you can eat healthy, balanced meals without spending a lot of money.
1. Why Cheap Meals Are Important for a Flexible Diet
Many people have to balance the need to meet exercise goals with the fact that they have a tight budget and still need to stick to a flexible eating plan. Affordable meal options are important for everyone, whether they’re students, employees, or just looking to save money. Spending too much on food, especially on expensive or hard-to-find ingredients, can make it hard to stay focused and on track. By planning your meals and using foods that won’t cost you much, you can make a flexible diet work for you and your budget.
2. Building a Foundation with Budget-Friendly Staples
Cheap, nutritious staples are the cornerstone of any good flexible diet plan. These foods will make up the bulk of your meals and provide you with the macronutrients you need without spending a lot of money. Rice, oats, pasta, potatoes, and canned beans are some of the best staples you can make without spending a lot of money. These foods are very flexible and can be used in many different meals throughout the week. They also contain high amounts of fiber, carbohydrates, and key nutrients, making them an important foundation for a healthy diet. You can save even more money by buying bulk or store brands. Plus, many of these items last a long time, so you don’t have to worry about throwing them away.
3. Add Affordable Protein Sources
Protein is an important part of a flexible diet, and luckily there are many inexpensive sources of protein. People often choose chicken breasts because they save money and are inexpensive, especially if you buy them in bulk or on sale. You can also use inexpensive ground turkey or lean beef, which can be used in many recipes from stir-fries to casseroles. Beans, lentils, and chickpeas are inexpensive, high in protein and fiber, and are phytonutrients. Tofu, tempeh, and edamame are also inexpensive, high-protein options for vegetarians and those trying to eat less meat. Eggs are another inexpensive way to get protein. They are nutritious, versatile, and often less expensive than other protein foods.
4. Choosing Budget-Friendly Vegetables and Fruits
When it comes to flexible eating, fruits and vegetables are a must, as they are high in fiber, vitamins, and minerals. Some fresh fruits and vegetables can be pricey, but if you shop wisely, you can find plenty of options that won’t cost you a fortune. Fresh vegetables aren’t always as cheap as frozen ones, and frozen vegetables always have a longer shelf life. You can buy tons of frozen vegetables like peas, spinach, broccoli, and mixed greens that you can easily add to any meal. You can also use canned vegetables, but make sure to choose ones that don’t have added salt or sugar.
5. Cheap Smart Carb Options
Carbs provide your body with energy, so they’re an important part of a flexible diet. However, you don’t have to spend a lot of money on fancy superfoods to get good carbs. Many cheap carbs can be used in a variety of meals, such as rice, pasta, oats, and potatoes. For something healthier than white rice or pasta, opt for brown rice or whole wheat pasta. Both are pretty cheap, though. Sweet potatoes can be baked, roasted, or mashed and are a cheap and healthy way to get carbs. By eating these simple carbs, you can easily reach your macro goals without spending a lot of money.
6. Meal Prep Tips That Won’t Break the Bank
The best way to save money on food while following a flexible meal plan is to prepare meals in advance. Planning your meals allows you to buy items in bulk, avoid buying things you don’t need, and reduce food waste. Create a weekly meal plan with all the macronutrients you need, and stick to it when you’re shopping. Preparing meals in advance not only saves you time, but also helps you avoid the urge to eat out or buy expensive ready-made meals.
7. Use Simple Homemade Recipes
While it can be tempting to buy ready-made convenience foods, they often come with a hefty price tag. Instead, focus on simple recipes that you can make at home with basic ingredients. Preparing meals like stir-fries, salads, dinners, and casseroles is easy and inexpensive. For example, stir-fries with chicken or tofu, vegetables, and rice are quick to make and last a long time. Likewise, a hearty casserole made with ground turkey, pasta, and frozen vegetables is both inexpensive and healthy. Not only are these meals inexpensive, but you can also choose the foods, how much you eat, and the mix of macronutrients.
8. Save Money by Buying in Bulk
A great way to save money on food is to buy in bulk, especially foods that don’t spoil quickly, such as rice, oats, quinoa, and canned beans. Most grocery stores will give you discounts if you buy items in bulk, and the items will last longer. You may also want to buy proteins in bulk, such as chicken breasts, ground beef, or frozen fish. To save money over time, you can also buy more things, such as spices, oils, and other kitchen supplies. Just make sure to store bulk items properly so they don’t spoil and go to waste.
Conclusion
Flexible eating doesn’t have to cost a lot of money. Focusing on budget-friendly items, buying in bulk, and cooking at home are all ways to eat healthy meals without spending a lot of money. Planning, shopping wisely, and getting the most out of the food you buy are the keys to flexible eating without breaking the bank. By following these simple tips, you can reach your fitness goals without breaking the bank and still eat a variety of foods that meet your macronutrient needs.
FAQs
1. Can I Stick to a Flexible Eating Plan Even if I Don’t Have a Lot of Money?
There’s no doubt that flexible eating on a budget is possible. By focusing on inexpensive staples like potatoes, eggs, beans, rice, and oats, you can create healthy, balanced meals without spending a lot of money. To avoid food waste, it’s important to shop wisely, buy in bulk, and plan meals.
2. What Are Some Cheap Protein Sources for People on a Flexible Diet?
Chicken breast, ground turkey, eggs, canned tuna, beans, lentils, and tofu are all inexpensive ways to get protein. You can use these options in a variety of meals to help you reach your macro goals because they are flexible and nutrient-rich.
3. What are some ways to save money on groceries while eating flexibly?
You can save money on groceries if you buy in bulk, stick to the store name, and eat foods that don’t spoil quickly, like canned beans and frozen vegetables. Plan and cook ahead to avoid buying things you don’t need and to avoid wasting food. Look for sales and deals and buy things you can store and use when they’re on sale.
4. Is it possible to eat well and eat a varied diet without spending a lot of money?
Yes, you don’t have to buy expensive stuff to eat healthy with a flexible meal plan. If you eat cheap, nutritious foods like rice, pasta, beans, potatoes, eggs, and frozen vegetables, you don’t have to spend a lot of money to meet your nutritional needs. Make whole foods a priority and plan your meals around foods that don’t cost a lot of money.
5. What fruits and vegetables are best for a low-cost, flexible diet?
Frozen spinach, broccoli, peas, and mixed greens are cheap, healthy, and have a long shelf life. Another cheap option is canned vegetables, which have no added salt or sugar. Seasonal fruits and vegetables, such as apples, bananas, carrots, and sweet potatoes, are often cheaper fresh.
