11 ways to lose weight on a budget + FREE recipe eBook
Hands up who has stacks of cash to splash on their groceries each week? That’s right…nobody!
As part of the 28 Day Weight Loss Challenge, we design meal plans and recipes for you that are not only delicious but also budget friendly.
Here at the Healthy Mummy, we are all mums too, and we know that you want to feed your family healthy food, lose weight, and not spend a fortune.
Which is why have put together these budget tips. Plus, scroll below to get your FREE budget friendly recipe eBook!
11 great tips to help you lose weight on a budget
1. Make a meal plan
YES it’s true, we are still talking about meal planning. That’s because it’s the NUMBER ONE way to save money on your groceries week to week.
Knowing what you are going to eat for each meal and snack means you will know exactly what you need to buy. So nothing gets forgotten, and nothing goes to waste.
2. Shop less often (and go online)
The fewer times you hit the supermarket the better. How often do you pop to the shop to pick up one or two things, and walk out with an armful of groceries? It’s too tempting to overspend.
So do your best to do one big shop per week, either online or in person. And always use your shopping list from the 28 Day Weight Loss Challenge so you don’t forget anything. Shopping online is great as you can see your total spend before you commit to it.
3. Double up
It takes just as much effort to cook a double batch as it does to cook a single one – so always double up! So if you’re cooking this delicious Choc-Hazelnut Freezer Pie, make two and freeze one!
Or if you’re cooking up the Simple Chicken Curry, freeze the second batch in single serves for your lunch or in one tub as a family sized portion.
Knowing you have snacks and meals on hand is a great way to lose weight on a budget, as you won’t be tempted by a raspberry muffin at the café or a chicken madras from the takeaway.
4. Use economical ingredients
Make the most of kitchen staples to bulk out your meals – think frozen peas, tinned chickpeas, oats, eggs, rice and tuna. Go through the kitchen and find ingredients that need to be used up.
Then jump on the recipe hub of the 28 Day Weight Loss Challenge and find something that you’d like to cook (ideally with ingredients you already have on hand).
5. Incorporate a smoothie per day
A Healthy Mummy Smoothie is an economical complete meal that you can make in minutes. It requires next to no preparation and allows you to make the most of frozen fruit or veggies from the crisper. You can use whatever milk you have on hand too, so there’s no reason to skip a meal because you don’t have the right ingredients.
6. Switch up ingredients
If one of our 28 Day Weight Loss Challenge recipes asks you to use a specific ingredient that you don’t have, feel free to mix and match to what you do have (or what’s cheaper).
For instance, you can dollop sour cream on your soup, but if you don’t have any, some Greek yoghurt will work too. If a stir fry calls for chicken breast, you can easily use chicken thighs or some tofu instead to save money.
7. Repeat yourself
We offer tons of variety on the 28 Day Weight Loss Challenge, but that doesn’t mean you have to prepare three brand new meals and three different snacks each and every day. Lots of the mums on the 28 Day Weight Loss Challenge choose to alternate between just two breakfasts across the week for instance, and that’s perfect for them.
Many mums will make extra of their dinner (like these Baked Sweet Potatoes With Spinach & Feta from the 28 Day Weight Loss Challenge to eat for lunch the next day rather than making something from scratch. Make the plans work for you and your lifestyle.
Get more budget-friendly recipes in our free recipe pack. Everything works out to be $2.50/serve or LESS!
8. Reduce processed foods
It’s so easy to fill your trolley with boxes of food that claim to be ‘natural’ which in fact are anything but. By reducing the amount of processed food in your trolley, you’ll save money as well as calories and additives.
It’s easy to make your own muesli bars and slices for your own snacks (that can work well for lunch boxes too). Make your own simple sauces for stir fry and pasta rather than buying them in a jar or sachet (they’re often ¼ sugar by the way).
9. Keep it simple
It’s perfectly fine (and delicious) to have some boiled eggs and toast soldiers for dinner sometimes. Having a few cheap and cheerful meals up your sleeve can save you a TON of cash (and calories), as it means you won’t feel tempted to order a pizza or eat out when you’re tired and hungry.
10. Watch your portion sizes
If you overload your plate, it’s easy to go over your calorie recommendations even if what you’re eating is healthy. You’ll also go beyond the cost per serve.
As part of the 28 Day Weight Loss Challenge, we give you specific weights and measures for everything from the amount of pasta or rice that you should serve with your meal to the number of serves you should get from your batch of chocolate slice. This way you know exactly the amount you should be eating to stay on track with your weight loss.
11. Take a picnic
If you’re going out for the day with the kids, prepare a healthy picnic to take with you (and save a packet). Some bliss balls, wraps, chopped up fruit, and plenty of water will see you through and you won’t be tempted by overpriced snacks.
Same goes for when you’re going solo – pack your own lunchbox to take to work or when you’re running errands.
Get your Budget Friendly Recipes eBook – here
Check out these results from mums on The Healthy Mummy
Kylie Spry has lost 30kg following The Healthy Mummy
Cicily has lost 51kg and says, “The Healthy Mummy has literally given me a new life! I’m now wearing size 12/14 and in the 70’s!”
Samara’s lost a total of 17kgs with The Healthy Mummy
Are you ready to become a Healthy Mummy?
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