The U.S. Department of Agriculture suggests that a family of four should spend approximately $240 per week on groceries, even when sticking to a thrifty budget. However, as grocery prices continue to rise, many families are finding this figure hard to maintain. In response, I challenged a family of four to plan meals for a week on less than $200.
Alison Henkin, a mother of two with an extensive background in health and wellness, took on the challenge. She is a registered nurse, certified personal trainer, nutritionist, and health coach, as well as the owner of Healthy Be Well. Henkin, passionate about preventative health, has a unique perspective on the importance of proper nutrition.
“I aim to help people stay healthy before they fall ill, as I see many preventable diseases in the hospital,” Henkin said.
Her approach to healthy eating starts in the kitchen, focusing on affordable yet nutritious meals. Henkin noted that when grocery prices rise, people often turn to longer-lasting, less healthy options to save money. The goal of this challenge was to demonstrate that healthy meals could still be achievable on a tight budget.
Henkin found the task a bit daunting but ultimately succeeded. She planned 81 meals for her family, with a total cost of $177.15. Despite the limited budget, she even managed to include a family pizza tradition on Friday. Among the new dishes added to her menu were a chicken verde bowl (made with shredded chicken, rice, black beans, and corn) and teriyaki salmon. She also introduced a veggie pasta bake that quickly became a hit with both adults and kids.
For Henkin, meal planning is about consistency, not just variety. “The specific meals will change each week, but the principles remain the same,” she explained. Henkin advises families to build meals around three key categories: protein, vegetables, and carbs. These components are not only nutritious but also filling, reducing the temptation to snack between meals.
One of Henkin’s key tips for saving money while eating healthy is to plan dinners that can be repurposed for lunch the following day. “If you plan a dinner, double it to make lunch,” she recommended.
By following these simple yet effective strategies, families can maintain a healthy diet without breaking the bank.
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