6 WAYS TO EAT WELL FOR LESS
THE AVERAGE FAMILY in the UK throws away £700 worth of food every year, which adds up to 4.5 million tons of food waste. The first step to spending less is wasting less. Plan meals and make a list of ingredients, so you only buy fresh food you know you’ll use. Next, use your leftovers. Websites such as Love Food Hate Waste (lovefoodhatewaste.com) have recipes for leftovers, while the Olio app (olioex.com) connects neighbours and businesses to share and donate food that would otherwise go to waste.
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A couple of issues ago, I discussed the benefits of tinned and frozen foods from a nutritional perspective. Well, frozen foods are often less expensive, too. Frozen fish fillets and berries are just two examples that are far cheaper than the chilled version. Since frozen foods don’t decay nearly as fast as fresh food, you’re less likely to waste them, too. Many fruits and vegetables can also be chopped and frozen rather than discarded if you don’t think you’ll use them before they turn.
Freeze it
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While we’re on the subject of leftovers, think twice before you throw food in the bin. Put smaller helpings on your plate, knowing you can go back for seconds, or save what’s left of dinner for lunch the next day. Soups, stews and curries are all great dishes for using up veg that’s starting to look past its best. Cook them in batches and freeze in portions to defrost on days when you know you’ll be grateful for a quick and warming postrun refuel.
Super soups
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We all know the importance of getting enough protein in our diets, but if you eat meat you’ll also know there’s a big difference in price between the high-quality free-range options and standard, intensively reared meat. I always recommend opting for organic, free-range meat both for animal welfare and nutritional reasons, so if you’re looking to save money, cut down on your meat consumption rather than compromising on quality. Add more eggs, tempeh, beans and lentils to your diet and invest in a quality protein powder to add to smoothies, soups and porridges. Pulsin Brown Rice Protein (£9.99 for
250g, pulsin.co.uk) is one of the best-value vegan protein powders and it’s flavourless, so you can add it to both sweet and savoury meals. If you do eat meat, get to know your local butcher and learn about the cheaper, less popular cuts that cost less but are no less nutritious.
Plant power
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Ever faced an unwelcome surprise when you hear the final amount at the supermarket checkout?
Shop online
Avoid this by doing your food shopping online, instead. You’ll be able to keep an eye on your basket’s total, prompting you to think twice before adding luxury or unnecessary items. Download your preferred supermarket’s app so that you can add items you need when they pop into your head – even if that’s when you’re out on your run.
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Avoid overspending on expensive (and often unhealthy) meals and snacks on the move by preparing your food in advance. One of the easiest ways to prep lunch is by making double portions of dinner the night before. For example, roast extra Mediterranean vegetables to throw on some rocket leaves and have them for lunch with a tin of tuna in olive oil. Keep some apples and a bag of mixed nuts in your work cupboard for a healthy postrun snack.
Prep your meals