Davidson advises meal prepping in advance, making use of extra time. This includes chopping vegetables, marinating proteins or pre-cooking grains. This advance preparation will make the cooking quicker and more convenient.

Another beneficial idea is to prepare ready-to-go lunches or portion out snacks for the week. This approach saves time and adds variety to your meals. To make the cooking process smooth, consider using a slow cooker or sheet pan. Slow cookers are convenient and cost-effective tools for preparing meals.

Simply add all the ingredients, set it, and let it cook. Sheet pan meals are another time-saving option that allows cooking everything on a single pan, lessening prep and cleanup time. She reminds people that meal planning is a process, and it may take some trial and error to find the best fit. UAB - The University of Alabama at Birmingham.

UAB News. Click to begin search. News You Can Use. October 16, Print Email. Dedicating a specific day and time, cooking in batches for convenience, doing meal prep in advance and using smart cooking tools like slow cookers and sheet pans can help save time, money and maintain a healthy diet.

Dedicate a specific time The first step is to choose a specific day or time each week to plan meals. Fresh fruit makes easy, healthy snacks. Canned veggies are a great budget option.

Just check for canned vegetables with no added salt, labeled "no salt added" or "low sodium. Onions and potatoes are cheap and last a long time. You can add them to many meals to add fiber and flavor. Walk through the entire produce section to compare prices.

Sometimes the more expensive fruits will be featured on displays in front, while the sale items are tucked away in the back. Choose produce that's in season. Check this list to find out which fruits and vegetables are in season , depending on the month. Frozen produce can be much cheaper than fresh, especially for out-of-season fruits and vegetables.

Check the freezer aisle for berries, peaches, stir-fry veggies, broccoli, spinach and edamame. Order curbside pick-up or grocery delivery to save time.

Use the time you saved on shopping to prep your food. Buy pantry staples when they're on sale. This makes it easy to throw together a quick meal if you already have the basics at home. Some great pantry items to have on hand include:.

Use a cashback credit card that gives you extra points for grocery shopping. Try canned tuna and salmon instead of fresh fish. Try grocery shopping once a week. Bonus points if you choose your day based on sales and deals.

When you're out of ideas and have to make dinner in a pinch, purchase prepared foods from the grocery like salads, take-home pizza or soup. While meal planning is usually the most inexpensive, healthiest option, prepared grocery foods can be better than takeout or fast food.

Medical student Eileen Moran suggests three cost-effective, nutritious and delicious meals, along with some snack ideas. Hummus and hard-boiled eggs are excellent sources of protein. You can make your own hummus if you'd like — it takes a bit more time, but is tasty and inexpensive.

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Breadcrumb Home Advancing Health Body Systems Weight Loss Healthy Lifestyle Healthy meal planning on a budget: 15 tips from a nutrition therapist. Healthy Lifestyle Body Systems Weight Loss Healthy meal planning on a budget: 15 tips from a nutrition therapist.

March 18, Some great pantry items to have on hand include: Barley Beans Brown rice Canned tomatoes Chicken broth Lentils Oatmeal Peanut butter Whole wheat pastas Whole wheat flour Get help from a nutrition therapist Get health advice tailored to your medical conditions from an experienced nutrition therapist.

Call Related articles. Healthy Lifestyle. March 17, January 5,

Check your pantry, refrigerator and freezer Enjoy grains more often Avoid recipes that need a special ingredient

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