Vegetarian Proteins
Try:
- Lentils = $1.00 for a 540ml can = ~450grams
- Lean ground beef = $1.40/100g
450grams of lean ground beef = $5.60 vs. 450grams lentils = $1.00
If you did ½ lean ground beef and ½ lentils it would be = $3.20 for 6 servings or $0.53/serving
ONLY lean ground beef = $5.60 for 6 servings = $0.93/serving
SAVINGS of $2.40 from one meal
¾ cup is one serving of protein:
- Brown beans, black beans, kidney beans
- Chickpeas
- Tofu
- Lentils
- Edamame
- Quinoa
Choose vegetables and fruits that have longer shelf life
If available keep some frozen vegetables and frozen fruit on hand
Stock up on:
- Carrots, celery, spinach, mushrooms, zucchini, cucumber, tomatoes
- Dried unsweetened fruits (raisins, cranberries, bananas)
- Apples, oranges, grapefruits, bananas, grapes
The good food box program Calgary
Purchase fresh fruits and vegetables at cost
Orders happen monthly
Cost for box of fresh fruits and vegetables:
- 20-25lbs = 25$
- 30-35lbs = 30$
- 40-45lbs = 35$
Food Budgeting Apps
- FLIPP –
- Flashfood
- Checkout 51
Ways to stretch eggs further
Instead of cooking poached, hard boiled, fried or scrambled eggs you can spread eggs further by making:
- Muffins
- Pancakes
- Waffles
- Banana or zucchini bread
- Homemade cinnamon raisin bread
Use whole wheat, chia seeds, ground flax and/or chia seeds to boost the fibre in these baked goods and keep you full longer!
Click on one of the links below to check out our meal planning tips and recipes!
Check out our meal planning blog to help with saving money and eating out less!