Regardless of whether it is a small wallet, a student, the end of the month, or simply economical: everyone is happy to listen when it comes to saving money. We often choose the much cheaper finished products because we believe that fresh and healthy cooking is much more expensive. We are happy to convince you otherwise. With only 5 euros in our pockets, we took on the challenge of putting together 3 delicious meals for one day. At the same time, of course, they should also be healthy, varied, and delicious! Eating cheap, healthy doesn't have to be difficult.
Cheap Healthy Diet Plan throughout the day with only 5 Euros!
The thought of saving just 3 euros gives us a good feeling. The same applies to our food. But should you really save on healthy food? Especially the “to-go” offers in cities seem to grow more and more. Whether a snack bar or café, those who are hungry and have little time will find a solution. And is therefore directly faced with the question: Why should I spend 6 euros for a smoothie when there is a burger with fries for only 4 euros?
A similar situation is known from the supermarket. Ready meals are particularly attractive due to their low price - at least when compared to fresh food. Often fresh food is directly associated with an expensive purchase. Vegetables and fruits, especially if they are supposed to be organic, are not always cheap - no question. Often you can shop with a few small tips and tricks, smarter and cheaper.
We show you that a healthy and affordable diet is possible without junk food. You can see which foods can be replaced by a healthier variant in our "Instead of" table.
3 meals for 5 euros a day is impossible? Not quite! We present three delicious dishes that can even be varied very easily. In addition, of course, the prices of the ingredients, based on common supermarket chains or discounters.
Three healthy and balanced meals for less than 5 euros
The following recipes are all quick to prepare, inexpensive, and healthy. They can be varied without problems, so there is a little variety on the plate every day.
Breakfast: low-fat curd cheese with fruits and oatmeal
A healthy breakfast gives you strength for the whole day. One should not be put off by frozen products. Of course, there are black sheep, but as a rule, frozen fruits are of high quality and can be stored much more easily.
Preparation breakfast
Thaw the frozen berries in the fridge overnight. The next morning, mix the low-fat curd together with the berries and the oatmeal. Of course, any other type of fruit or berry can be used. This ensures a variety every day!
Lunch: whole grain spaghetti with fresh spinach
Pasta is a staple food for many students in particular. Pasta variations are hard to imagine without, especially in Italian cuisine. Just like the potato, a real all-rounder!
Preparation Lunch
Cook the pasta in salted water until al dente. In the meantime, heat oil in a saucepan or in a pan cut the onion, and fry it until translucent. Then add the packet of spinach and the chopped garlic. As soon as the spinach has thawed, refine with the herb cream cheese. Season a little and let simmer. Stir frequently so that nothing burns. Then put the pasta on a plate, pour the spinach sauce over it, and There you go!
Dinner: Omelet with Vegetables
Omelets provide an ideal protein base. The vegetables used can be exchanged or replaced to your heart's content. It is also quickly prepared!
Preparation of dinner
Peel the vegetables and chop them as you like. Fry the onion and the garlic in a little butter or preferably oil. Add the peppers, zucchini and tomato, season and braise until the vegetables are tender. Break the eggs and stir. Then add to the vegetables, season, and fry on medium heat. Now and then pierce with a spoon so that the liquid egg touches the bottom of the pan. Roast only one side. Grate the cheese on top and close it so that a crescent moon is formed. Good Appetite!
Total calculation of all prices
MEAL PRICE
Breakfast €0.64
Lunch €1.45
Dinner €2.11
TOTAL €4.20
With only 4.20 euros you can cook 3 delicious meals that are also healthy and filling. Of course, basic ingredients such as oil or spices are missing in the calculations, but these are usually part of the basic equipment of every kitchen and can be offset against the remaining 80 cents.
Anyone who now walks into the supermarket with the shopping list will quickly come across the magical 5 euros. Of course, the prices only refer to the portions. But those who shop and cook cleverly rarely have leftovers and increase creativity in the kitchen.
Tips & tricks: food
A few foods are great for a healthy and affordable diet. Even if some things may sound boring, a few tricks can turn a boring ingredient into a culinary highlight with all the important nutrients. (Tip: You can easily determine your optimal nutrient requirement with our nutrient calculator.)
1. Oatmeal: 8 cents per 100 g
With all the muesli variations, the classic is often forgotten: oatmeal! With an unbeatable price of 40 cents for 500 grams, the grain offers much more than cheap satiety. Oatmeal is a first-class source of carbohydrates. This gives you strength for the day and is a good alternative to the heavily sweetened, classic muesli. But that's not all: in addition to protein, there is still a lot of fiber in the oats. Good for digestion and good for the account!
Luxury variant: with low-fat curd cheese and bananas - a great fitness breakfast! If you prefer something a little sweet, add cocoa powder.
Have a look at our recipe database and be inspired by the muesli recipes.
2. Grainy cream cheese/cottage cheese: 30 cents per 100 g
Some love him, some hate him. But there are enough reasons to give the fresh cheese substitute a second chance. Whether pure as a snack or as a spread on bread, with less than 100 kcal per 100 g a light alternative to cream cheese, which often contains 5 times as much fat. It is also a pure protein bomb. Ideal for building muscle or as a meal in between.
Luxury variant: as a sweet variant with honey or with herbal salt and pepper. The imagination knows no limits!
3. Potatoes: 60 cents per 1 kg
Okay, not a real insider tip, but often underestimated. Often feared during a low carb diet, but the same applies here: the dose makes the poison. Potatoes offer an ideal side dish, contain a lot of potassium, and are cheap. With rosemary in the oven, in the pan, as a fried potato, mashed into a puree or cooked in a classic way, this variety is part of this list. Incidentally, it is a common misconception that carbohydrates make you fat in the evening!
Luxury variant: the sweet potato is a little more expensive, but has its own taste. Also tasty mixed!
General tips for cheap nutrition
A few foods are great for a healthy and affordable diet. Even if some things may sound boring, a few tricks can turn a boring ingredient into a culinary highlight.
1. The weekly market
Weekly markets often offer untreated regional food, which often has its price. Wrongly thought, just before the end, many retailers often offer their goods at a very reasonable price. Large quantities of fruit, often even cheaper than at discounters. With a little luck, you can save a lot here. Even if nothing comes of it, weekly markets have their own charm, so you never really go empty-handed.
2. Plan your purchase and create a plan
Sometimes you have to trick yourself a little: If you go shopping every day spontaneously (especially with hunger), you run the risk of buying superfluous food. Fixed shopping lists not only save time but are mental support. Anyone who studies the weekly offers at home will save even more.
3. Cooking in large quantities
Food in large quantities often not only tastes better, but it also saves a lot of time! You can cook for the next few days and warm up comfortably. Alternatively, of course, freeze. Stews often taste particularly good. In addition, there are fewer residues, which brings us directly to the next point.
4. Residue recycling
According to the Society for Consumer Research, we throw away almost 50 kg of food per person. In the year! Not just a moral problem, but also an unnecessary cost item. It does not have to be the weekend stew from all leftovers, it is enough to think about what you could cook with all the food you started. A little tip: There are various cooking sites that suggest tasty recipes from your leftovers.
Cook healthy food for 5 euros - conclusion
Reaching out for fast food & Co. is probably the simpler and usually cheaper option. But junk food usually only saturates briefly and in the long run, we pay with something that money can't buy: our health. Exceptions and minor sins are of course part of it, but the benefits of a healthy diet far outweigh them. Many do not have the time or desire to deal intensively with the recipe search. So how about if someone suggests recipes every day that are not only quick to prepare but also healthy? Create an individual diet plan and try it out!
Post a Comment