Shopping can often be a real headache. But when as a bonus, a micro-budget must be respected, the task becomes difficult… Julie Boët, dietitian-nutritionist, shows us that it is (still) possible to eat healthily with an envelope of 50 euros per week. Here are its secrets.
Plan your meals
In a context where the cost of living continues to increase – according to INSEE, consumer prices have increased by 1.2% over one year – eating healthily on a micro budget may seem difficult… but not impossible! With a minimum of organization, composing balanced and varied meals without blowing your budget remains achievable, admits our expert.
“The real secret is planning”, confides Julie Boët, dietitian-nutritionist. “When you build your weekly menu in advance with what you already have in your cupboards, you avoid duplicate purchases, impulsive desires and, above all, waste. By choosing recurring foods, for example three types of vegetables that you can make into soup, pan-fried, pureed or gratin, or two starchy foods that will serve as a basis for several meals, you have stock for the whole week without unnecessarily filling your fridge.” she continues.
Focus on local products
Another essential lever for eating healthy without spending too much: favoring local, raw and seasonal products. They are generally cheaper, tastier and much more nutrient dense. Going to the market at the end of the morning allows you to take advantage of discounted prices.
“Same thing if you go to a small producer who sells directly: they often offer more attractive prices than the large supermarkets. And if we remain vigilant, the anti-waste sections of supermarkets remain a gold mine for buying fruit and vegetables that are still perfectly edible.” advises the specialist.
Think about plant-based alternatives
The biggest expense in food is, unsurprisingly, protein – whether beef, rabbit, chicken or fish. All these products remain very expensive and unfortunately inaccessible for the vast majority of French people.
“To lighten the bill, consider integrating one or two vegetarian meals into your weekly menu“, recommends the dietitian.
Legumes such as lentils, chickpeas or red beans, combined with a starch such as rice or semolina, provide a complete, nourishing and very economical protein. “If you add a source of vitamin C (a kiwi, a little lemon juice, pepper or cabbage), you even improve the absorption of plant iron. And let’s not forget canned eggs, sardines and mackerel, often less expensive than fresh meat or fish and yet of remarkable nutritional quality. specifies the expert.
Skip the biscuits, sweets and prepared meals
Is this really a surprise? Crisps, Knacki sausages, frozen meals and other “processed” treats (cereal bars, nuggets, fries, etc.) are anything but cheap. Also, by reducing these products, you will make real savings while taking care of your health.
“Industrial biscuits, “healthy” snacks or prepared meals are expensive for what they really provide. A packet of lentils or a bag of potatoes costs less, is more filling and offers endless possibilities in the kitchen. It’s the same logic for bulk or family formats: buying a kilo of rice or legumes is much cheaper than small ready-to-use portions, while guaranteeing meals that are quick to prepare”, confirms Julie Boët.
Treat yourself to one indulgent food per week
Of course, eating healthily at a lower cost should not be synonymous with daily deprivation. From time to time, treat yourself to a little pleasure, a little sweetness, so that you don’t break down the other days.
“To avoid compulsive and expensive purchases, treat yourself to a little treat each week: a good dark chocolate, a bit of quality cheese or a pastry from the market. The latter makes the budget more “sustainable” in the long term and avoids frustration,” admits the specialist.
In summary, to structure your shopping, rely on simple logic and choose:
- Two or three sources of protein for the week;
- Two “versatile” starchy foods;
- Some seasonal vegetables and fruits that you can cook in different forms;
- A pleasure product.
“This way of doing things allows you to have a healthy, balanced and accessible diet, even on a limited budget!” concludes Julie Boët.
Something to combine pleasure, health and a low budget!