Greater Peoria Metro Area, IL

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Eating on a Budget – The Three P’s

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Information provided by the USDA

Plan

  • Plan meals and snacks for the week according to an established budget.
  • Find quick and easy recipes online.
  • Include meals that will “stretch” expensive food items (stews, casseroles, stir-fried dishes).
  • Make a grocery list.
  • Check for sales and coupons in the local paper or online, and consider discount stores.
  • Ask about a loyalty card at your grocery store.

Purchase

  • Buy groceries when you are not hungry, and when you are not too rushed.
  • Stick to the grocery list, and stay out of the aisles that don’t contain items on your list.
  • Buy store brands, if cheaper.
  • Find and compare unit prices listed on shelves to get the best price.
  • Purchase some items in bulk or as family packs, which usually cost less.
  • Choose fresh fruits and vegetables in season; buy canned vegetables with less salt.
  • Pre-cut fruits and vegetables, individual cups of yogurt, and instant rice and hot cereal are convenient, but usually cost more than those that require a bit more prep time.

Good low-cost items available all year include:

  • Protein — beans (garbanzo, black, cannellini)
  • Vegetables — carrots, greens, potatoes
  • Fruit — apples, bananas

Prepare

  • Some meal items can be prepared in advance; pre-cook on days when you have time.
  • Double or triple up on recipes, and freeze meal-sized containers of soups and casseroles; or divide into individual portions.
  • Try a few meatless meals by substituting with beans and peas, or try “no-cook” meals, like salads.
  • Incorporate leftovers into a subsequent meal.
  • Be creative with a fruit or vegetable and use it in different ways during the week.


For more information, additional tips, and recipes, visit myplate.gov.

Photo credit: Minerva Studio/iStock