{"id":1106,"date":"2026-04-21T05:35:42","date_gmt":"2026-04-21T02:35:42","guid":{"rendered":"https:\/\/blog.rebatekey.com\/eating-healthy-budget-2021-meal-plan-help-lose-weight-budget\/"},"modified":"2026-04-21T05:35:42","modified_gmt":"2026-04-21T02:35:42","slug":"eating-healthy-budget-2021-meal-plan-help-lose-weight-budget","status":"publish","type":"post","link":"https:\/\/rebatekey.com\/blog\/eating-healthy-budget-2021-meal-plan-help-lose-weight-budget\/","title":{"rendered":"Eating Healthy on a Budget: 2021 Meal Plan to Help Lose Weight on a Budget"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69ff37370cd4f\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69ff37370cd4f\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/rebatekey.com\/blog\/eating-healthy-budget-2021-meal-plan-help-lose-weight-budget\/#Step_One_Set_Your_Meal_Plan_Budget\" >Step One: Set Your Meal Plan Budget<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/rebatekey.com\/blog\/eating-healthy-budget-2021-meal-plan-help-lose-weight-budget\/#Step_Two_Pick_Cheap_Healthy_Recipes_for_Your_Meal_Plan\" >Step Two: Pick Cheap, Healthy Recipes for Your Meal Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/rebatekey.com\/blog\/eating-healthy-budget-2021-meal-plan-help-lose-weight-budget\/#Step_Three_Shop_for_Your_Affordable_Healthy_Ingredients\" >Step Three: Shop for Your Affordable, Healthy Ingredients<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/rebatekey.com\/blog\/eating-healthy-budget-2021-meal-plan-help-lose-weight-budget\/#Step_Four_Save_Your_Leftovers_and_A_Stick_to_Your_Meal_Plan\" >Step Four: Save Your Leftovers and A Stick to Your Meal Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/rebatekey.com\/blog\/eating-healthy-budget-2021-meal-plan-help-lose-weight-budget\/#Lose_Weight_Not_Money_With_RebateKey\" >Lose Weight, Not Money With RebateKey<\/a><\/li><\/ul><\/nav><\/div>\n<p>If you\u2019re reeling from this past rollercoaster of a year, you may be looking toward 2021 with a newfound sense of motivation. Taking control of your life and sticking to New Year\u2019s resolutions is a great way to ensure your next trip around the sun is the best one yet. If eating healthy is the goal you have in mind, you may be worried about how much this life change is going to cost.<\/p>\n<p>At RebateKey, we\u2019re all above saving money\u2014and if you want to learn how to eat healthy without draining your finances, we\u2019ve got you covered. <\/p>\n<p>For a step-by-step plan on how to achieve a nutritious New Year, read on for everything you need to know about eating healthy on a budget meal plan!<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Step_One_Set_Your_Meal_Plan_Budget\"><\/span>Step One: Set Your Meal Plan Budget<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The average American household spends about $550 dollars on groceries per month. Take into account organic foods, fresh produce, and healthy snacks, and that number is likely to go up. This makes it harder to make the healthy choice sometimes. Learning how to budget properly is crucial when you plan on making the switch to a healthier lifestyle\u2014otherwise you may find yourself spending far too much and ultimately calling it quits.<\/p>\n<p>When you\u2019re eating take out for every meal, it doesn\u2019t take long to exceed this cap\u2014that\u2019s why buying groceries and learning how to cook is a vital aspect of eating well on a budget. <\/p>\n<p>Try following these guidelines to form your perfect grocery budget:<\/p>\n<ul>\n<li>\n<p><strong>Bulk up on pantry items<\/strong> \u2013 Nonperishables, like canned vegetables and grains, are a great way to save when grocery shopping. These items are cheap, versatile, and reduce money wasted on spoiled food &#8212; plus each pantry staple can come in many healthy options. Your pantry doesn\u2019t need to be all processed food. Some other examples of pantry items are:<\/p>\n<ul>\n<li>Canned food (tomato sauce, canned fruit, canned beans)<\/li>\n<li>Brown rice<\/li>\n<li>Peanut butter<\/li>\n<li>Dried beans<\/li>\n<li>Olive oil or avocado oil<\/li>\n<\/ul>\n<\/li>\n<li>\n<p><strong>Fill your freezer<\/strong> \u2013 Your freezer is another trick to spending less on food. When you buy produce or meat in bulk, freezing it will lengthen its lifespan and prevent waste. Making fewer trips to the grocery store will make budgeting simpler, since hitting the supermarket multiple times a week is an easy way to lose track of spending. Some healthy diet choices to keep in your freezer are:<\/p>\n<ul>\n<li>Frozen vegetables<\/li>\n<li>Frozen meat ( light chicken meat like chicken breast or ground turkey instead of ground beef)<\/li>\n<li>Frozen fruit<\/li>\n<li>Frozen leftovers<\/li>\n<\/ul>\n<\/li>\n<li>\n<p><strong>Budget for the entire month<\/strong> \u2013 Though you probably won\u2019t be shopping for a full month\u2019s groceries in one sitting, crafting a budget on a monthly basis is easier than making a new budget each week. It will also make it easier to create a grocery list. Keep track of what you spend by saving receipts and calculating your budget in a notebook or mobile app.<\/p>\n<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Step_Two_Pick_Cheap_Healthy_Recipes_for_Your_Meal_Plan\"><\/span>Step Two: Pick Cheap, Healthy Recipes for Your Meal Plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Choosing the right recipes is going to play a key role in the success of your healthy new lifestyle. Finding ways to incorporate important food groups while sticking to a reasonable budget can be tough\u2014but with a little patience and creativity, you\u2019ll be able to crack the health code and craft a healthy meal plan.<\/p>\n<p>For some healthy, affordable weekly meal ideas, consider some of these tips:<\/p>\n<ul>\n<li>\n<p><strong>Try Meatless Mondays<\/strong> \u2013 Meat can be one of the priciest items on your supermarket receipt. While getting healthy doesn\u2019t have to mean giving up meat entirely, your wallet may benefit from making a few meatless meals per week. Going heavy on the vegetables and adding in a cheaper protein\u2014like chickpeas or tofu\u2014is going to do both your wallet and your waistline a favor.<\/p>\n<\/li>\n<li>\n<p><strong>Give pasta a healthy twist<\/strong> \u2013 Ah, yes, the classic budget meal: pasta. You\u2019d be surprised how healthy you can make a bowl of pasta without breaking the bank. Swap regular pasta for a whole wheat brand to add fiber and lower the calorie count, and be sure to include flavorful veggies\u2014like bell peppers, onions, and mushrooms\u2014to give your recipe such much-needed vitamins. <\/p>\n<\/li>\n<li>\n<p><strong>Save time with a frittata<\/strong> \u2013 Perfect for any time of day, a frittata is a great way to use up all the perishables in your fridge for one satisfying and nutritious meal. Throw your favorite fillings\u2014like cherry tomatoes, spinach, or even some shredded cheese\u2014into an oven-safe dish, whisk up a few eggs, and pour them in. After 25 minutes, you\u2019ll have an entire tray of delicious, healthy food.<\/p>\n<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Step_Three_Shop_for_Your_Affordable_Healthy_Ingredients\"><\/span>Step Three: Shop for Your Affordable, Healthy Ingredients<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Now that you\u2019re feeling a little more prepared, it\u2019s time to get down to business: buying the healthy ingredients needed to make these tasty recipes.<\/p>\n<p>The way you purchase your groceries will come down to personal preference and budget. In general, you have two options:<\/p>\n<ul>\n<li>\n<p><strong>Traditional grocery shopping<\/strong> \u2013 Many people choose the traditional route of shopping at their local grocery store. The benefit of this technique is having the freedom to choose from a large selection of food. The downside with most grocery stores is their high markups on fresh products, particularly produce and organic ingredients. <\/p>\n<\/li>\n<li>\n<p><strong>Grocery delivery servic<\/strong>e \u2013 For those who want to ditch the grocery store altogether, a grocery delivery service may be the way to go. Many delivery companies, like <a href=\"https:\/\/rebatekey.com\/shop\/thrive-market\">Thrive Market<\/a>, offer low monthly prices on healthy, organic food. Choosing a healthy delivery subscription is also a great way to resist junk food temptations that you may see in a normal supermarket.<\/p>\n<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Step_Four_Save_Your_Leftovers_and_A_Stick_to_Your_Meal_Plan\"><\/span>Step Four: Save Your Leftovers and A Stick to Your Meal Plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The final step of meal planning is perhaps the most important of all: saving your leftovers. <\/p>\n<p>Leftovers are the key to staying within your monthly food budget, particularly if you\u2019re only cooking for one or two people. When you choose recipes that keep well in the fridge, you\u2019ll find that making the most of your leftovers can help save time and money.<\/p>\n<p>If you\u2019re new to the leftover scene, these handy tips should make things a little easier:<\/p>\n<ul>\n<li>\n<p><strong>Invest in Tupperware<\/strong>\u2013 Having enough Tupperware for your meal preps is an important part of keeping leftovers fresh. The higher quality your Tupperware, the better your reheated meals will taste. Look for some affordable and quality Tupperware options on <a href=\"https:\/\/rebatekey.com\/amazon\">Amazon<\/a>.<\/p>\n<\/li>\n<li>\n<p><strong>Make foods that keep<\/strong> \u2013 Leftover pasta is probably going to last longer than leftover scallops, so be aware of what foods are going to hold their shape and flavor when left in the fridge for a day or two. <\/p>\n<\/li>\n<li>\n<p><strong>Mix up your meal preps<\/strong> \u2013 Eating the same thing for four days straight can get a little boring, so don\u2019t be afraid to make a couple of meal preps at a time! This will help you save money without sacrificing variety. If you want some healthy meal options outside of your prepped meals for the week, check out <a href=\"https:\/\/rebatekey.com\/shop\/everyplate\">Everyplate<\/a>. They make meal planning easy!<\/p>\n<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Lose_Weight_Not_Money_With_RebateKey\"><\/span>Lose Weight, Not Money With RebateKey<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Balancing your health and finances doesn\u2019t have to be stressful. With RebateKey, you can get exclusive coupons and cashback rebates on all your healthy eating necessities. <\/p>\n<p>The way it works is easy\u2014simply find the latest deal on your favorite grocery subscription service, Tupperware brand, or healthy cookbook on our website. From there, claim your rebate and make your purchase. Once you\u2019ve finished shopping, we\u2019ll take care of the rest. All you have to do is wait for your check and your products in the mail. <\/p>\n<p>Eating well doesn\u2019t have to break the bank. Stop clipping coupons and start chopping veggies with <a href=\"https:\/\/rebatekey.com\/\">RebateKey<\/a>, today!<\/p>\n<p>Sources:<\/p>\n<p><a href=\"https:\/\/www.valuepenguin.com\/how-much-we-spend-food\">https:\/\/www.valuepenguin.com\/how-much-we-spend-food<\/a><\/p>\n<p><a href=\"https:\/\/www.thekitchn.com\/top-10-tips-for-grocery-budgeting-grocery-intelligence-211173\">https:\/\/www.thekitchn.com\/top-10-tips-for-grocery-budgeting-grocery-intelligence-211173<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Eating healthy does not have to break the bank. Learn how meal planning can help you save money and lose weight!<\/p>\n","protected":false},"author":1,"featured_media":371,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5],"tags":[12],"class_list":["post-1106","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-tricks","tag-tips-tricks"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Eating Healthy on a Budget: 2021 Meal Plan to Help Lose Weight on a Budget - A Guide on How to Find the Best Amazon Coupons and Rebates<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/rebatekey.com\/blog\/eating-healthy-budget-2021-meal-plan-help-lose-weight-budget\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eating Healthy on a Budget: 2021 Meal Plan to Help Lose Weight on a Budget - A Guide on How to Find the Best Amazon Coupons and Rebates\" \/>\n<meta property=\"og:description\" content=\"Eating healthy does not have to break the bank. 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