In the fast-paced world of sports, maintaining optimal nutrition is crucial for athletes striving to achieve peak performance. However, the misconception that a nutrient-rich diet comes with a hefty price tag often discourages individuals from prioritizing their nutrition. And I can see why: over the past few years, food and grocery bills have skyrocketed! I have seen a huge difference in food costs compared to what I used to pay before the pandemic. While it takes effort and a little sacrifice, it is possible to meal plan on a budget, especially for athletes who are selective on what they consume, like me! Here I’ll share a few practical tips for athletes to master the art of budget-friendly meal prep.
How to Meal Plan on a Budget
Plan Ahead. The foundation of successful budget-friendly meal prep lies in careful planning. Take the time to create a weekly meal plan, including breakfast, lunch, dinner, and snacks. This not only helps you stay organized but also prevents impulsive, expensive food choices. Specifically, I create my shopping list a day or two beforehand so that I can get an early start on shopping day. Put your ingredients together and check out your stores’ circular for any discounts you can take advantage of.
Embrace Seasonal and Local Produce. Opting for seasonal and local produce can significantly reduce your grocery bill while ensuring that you’re getting fresh, nutrient-dense foods. Seasonal fruits and vegetables are often more affordable and readily available. Over the winter, I can typically find avocado, clementines, apples, brussels sprouts, cauliflower, kale and pears on sale. Over the summer, I’ll buy discounted produce like cucumbers, blackberries, lettuces, strawberries corn, apples and more.
Buy in Bulk. Consider purchasing staple items such as grains, beans, and frozen vegetables in bulk. This saves money in the long run and minimizes unnecessary packaging. Look for discounts at local stores or explore bulk food sections for cost-effective options. I can typically find frozen veggies on sale for $1 a bag, and items like canned beans for half price. These are perfect ingredients for stews, casseroles and other dishes.
Protein Sources on a Budget. Protein is essential for muscle recovery and overall athletic performance. Instead of relying solely on expensive meat options, incorporate budget-friendly protein sources like lentils, eggs, and canned tuna into your meals.
Master Batch Cooking. Save time and money by mastering the art of batch cooking. Prepare large quantities of staple foods like rice, quinoa, and grilled chicken at once. Divide them into portions and store them in the fridge or freezer for quick and convenient meals throughout the week. I’ve made sheet pan chicken, soups and stews that hold really well. Items like lasagna and mac and cheese also do really well in the freezer, meaning you you can prep, freeze, and defrost them right before you’re ready to eat.
Match Coupons with Store Circulars. I’m a big fan of clipping coupons, especially for grocery items. I’ll check out my store circular and see if I can match up weekly store sales with my coupons. This helps me stretch my dollar, maxing out my savings potential in the store.
DIY Snacks. Skip expensive pre-packaged snacks and create your own. Trail mix with nuts and dried fruits, yogurt with granola, or homemade energy bars are nutritious alternatives that won’t break the bank. I also prep sliced fruits, granola bars I buy in bulk and other homemade goodies that save money versus running to a vending machine.
Limit Processed Foods. Processed and convenience foods often come with a higher price tag. Minimize your reliance on these items by focusing on whole, unprocessed ingredients. Not only is this approach more budget-friendly, but it also contributes to better overall health. I love a good visit to a fast casual restaurant, however, there is something really comforting when I know exactly what is in my meal. Making my own dishes means I know exactly what’s in them.
Explore Affordable Protein Supplements. If your budget allows, consider incorporating budget-friendly protein supplements like whey, casein, or plant-based proteins. These can be cost-effective alternatives to ensure you meet your protein requirements without relying solely on expensive meat sources.
Stay Hydrated with Cost-Effective Options. Hydration is a key component of athletic performance. Instead of splurging on sports drinks, invest in a reusable water bottle and tap into the most budget-friendly hydration source – water. I’m a very frugal person, so I’m definitely #teamwater. By not consuming sugary drinks like juice and soda, I also save a lot of money.
So what are a few things you should avoid when meal prepping? Below are my top 5 ‘what not to do’s’ when meal prepping:
- Using the Wrong Storage Containers. Choose containers that are appropriate for the type of food you’re storing. For example, use airtight containers for soups and liquids to prevent leaks, and make sure containers are microwave-safe if you plan to reheat meals in them.
- Not Labeling Containers. Labeling your containers with the date of preparation and the contents helps you keep track of freshness and prevents confusion. This is especially important when freezing meals. It’s so frustrating not remembering what I’ve made, or when a meal expire. Labeling prevents so much confusion.
- Overlooking Portion Control. Be mindful of portion sizes to avoid overeating. Use measuring tools or a kitchen scale to ensure accurate portions.
- Neglecting Variety. Aim for a diverse range of nutrients by including a variety of fruits, vegetables, proteins, and whole grains in your meals. This helps prevent nutrient deficiencies and adds excitement to your meals.
- Cooking Everything at Once. Some ingredients may not hold up well after being cooked and stored. For example certain vegetables can become mushy, so consider cooking and storing components separately to maintain optimal texture and flavor.
Achieving optimal nutrition as an athlete doesn’t have to come at a high cost. By taking the time to plan and strategize, you can fuel your performance without breaking the bank. Remember, mastering the art of budget-friendly meal prep is not only about saving money but also about making sustainable choices that support your athletic goals in the long run.