Maintaining a healthy lifestyle doesn’t need to be expensive. In fact, in my opinion, it’s the junk food and unhealthy readymade meals which are costlier. One just needs some mindful planning and prepping for it. The key is to prioritize nutrient-dense foods that offer a good balance of fiber, protein, vitamins, and minerals and zero food wastage.
Let’s talk through some tips and ideas to stay within your budget while ensuring that you are consuming healthy foods. First, we need to know the basic foods which are light on the pocket and loaded with minerals, vitamins, and proteins: lentils, chickpeas, leafy green vegetables, brown rice, oats, whole wheat bread, meat/chicken, etc. are all wholesome healthy foods one must have in their pantry. These are the ingredients with which we can whip up meals in no time. Prioritize healthy fats, lean proteins, and organic produce. The next part is how and from where to get them from. Do research. Compare prices online and in-store: it is going to be a one-time work then soon you’ll remember which place gives you the best prices. When grocery shopping arrives, make sure you have a list of things to buy that you’ve prepared ahead and planned meals you’ll be cooking. While at the supermarket, stay within the perimeter of the healthy food which includes the meat, vegetables, fruits, and dairy aisles. Check for freshness for fresh produce and meats, making sure they are sourced locally and organic. Check labels for expiry and best-before dates. Sometimes supermarkets have special offers, make sure to avail those if needed. Buying in bulk also saves bucks; whole dry grains like lentils, beans, chickpeas, quinoa, brown rice, and whole wheat pasta can be stored over a long time and so can easily be bought in bulk.
One important tip to remember is to stay away from processed and sugary foods. Limit the amount of processed food that you buy. These foods lack the essential nutrients our body needs and just give us empty calories. One can also invest in frozen and canned foods – they can be as nutritious as fresh ones but with a longer shelf life.
The most crucial factor of healthy eating is cooking at home. Yes! It gives you track of the calories you are consuming, you know what you are eating and how fresh it is. You can plan ahead, make portion sizes according to your need, and freeze for when you are less on time. Foods like hummus, grilled chicken, overnight oats, smoothies, flavored frozen yogurt, chickpea salad, seasonal salad, soups, etc. may sound complicated but are easy to make.
Five Healthy and Nutrient-Rich Recipes:Hummus: Rich in nutrients, it can be had as a starter with vegetables and pita or as a meal topped with some spicy roasted chicken or beef.
In a food processor, blitz a tablespoon of tahini (sesame seed paste), one clove of garlic, and juice of one lemon. Now add in a cup of boiled or canned chickpeas, 1/4th tsp of cumin powder, ½ tsp salt, and a tablespoon of olive oil. Blitz on the highest speed for about three minutes or until you achieve your desired consistency. If it’s too thick, add ice-cold water or chickpea water (from the can or from boiling). Making it at home would cost you about rs.700 for 4-5 people. Add roasted or leftover chicken to make it more filling.
Evergreen Cafe: Rs.590
Ala Rahi: Rs.695
BBQ Tonite: Rs. 500
All-time favorite Daal Chawal: Nothing can beat daal chawal when it comes to taste, budget, and healthy. This combo is so versatile, and can complement any meat or veggie dish you’d like – be it shami kebab, mix sabzi or chicken karahi – all taste scrumptious.
To make daal at home simply mix ½ a cup moong daal (yellow) and ½ cup masoor daal (orange).Wash and add to a pot with about 3 cups water, ½ tsp each of salt, red chili powder, and turmeric. (Add in any sort of flavorings that you’d like: e.g chicken pieces, garlic or ginger, any favorite veggie etc). Let it cook on low heat will the daal is cooked through. (At this point, you can also cool down the daal and save yourself a portion for the future.) To serve immediately, heat desi ghee, and cook sliced garlic, whole red chilies, and zeera till crackly and temper the daal. Serve with a portion of white rice, or brown rice with shami kebabs, achaar, chicken, mix veggies or anything else you’d like!
DaalRice Thali: Rs.250 – Rs.390
Mehboob Food Centre: Rs.110 – Rs.150
52 Foods: Rs.140 – Rs.210
Billy’s at Bahadurabad: From rs.150
Grilled Chicken/Vegetables: A simple seasoning of salt and pepper can do wonders! Marinate your chicken fillets or your mix of favorite veggies (carrots/cauliflower/broccoli/beans/peas/bell peppers) with salt, pepper, and a dash of soy sauce, and grill them on high heat till cooked through. Serve with steamed rice and lots of leafy salad. Making this at home is far more budget-friendly than eating out at a restaurant.
Xander’s: Rs.1360 – Rs.1440Sizzlerz Café: Rs.1395
BBQ Tonite: Rs.1600
Salads: Salads can be made in so many different ways according to your preferences. Let’s talk about a few simple ones which can be taken a level up with your choice of protein. Kachumbar Salad: Finely chop equal amounts of red onions, cucumber, and tomatoes. Add in a spoon of chopped coriander (green chillies and lettuce are optional), salt and pepper according to taste, and lemon. Mix well and keep aside for five minutes. Enjoy cold. Makes a great fiber-rich filling meal. Chick Pea & Bean Salad: Mix together boiled chickpeas, red beans and kidney beans. Add in chopped boiled potatoes (or sweet potatoes), a bit of cumin powder, a bit of chili powder, a bit of garlic powder, freshly chopped coriander, chopped onions, salt, and lemon. Mix in yogurt if preferred and have warm or cold. Chickpeas are great for a protein-rich diet and keep you full for longer.
Seasonal and other salads
Espresso: Rs. 725 – Rs. 1195
Xander’s: Rs. 1040 – Rs. 1390
The Patio: Rs. 1034 – Rs. 1820
Sandwiches: While sandwiches may sound boring when made the right way these can be delicious! Sandwiches can be flavorsome yet healthy.Using your favorite kind of bread and filling, enjoy sandwiches while staying within your budget. Boiled egg sandwiches: Mix together boiled mashed eggs, a bit of mayonnaise, salt, and pepper to make the filling. Use brown or white bread to make the sandwich. Roast chicken sandwich: Marinate chicken fillets with salt, pepper, garlic powder, and a dash of soy sauce. Then grill or roast till cooked through. Now spread some mayonnaise on the bread, and layer with fresh ice berg leaves, sliced tomatoes, sliced cucumber, and grilled chicken. Pack the sandwich and slightly toast it in a frying pan to seal the goodness.
Tooso Sandwiches: Rs. 520 – Rs. 680
Subway: Rs. 385 – Rs. 900
Butler’s Chocolate Café: Rs. 800 onwards