This week’s post is by Christine Luken.
I know from personal experience that eating a diet rich in protein helps to keep me strong and slim. However, you don’t have to be a “meat-atarian” to get the slimming results of protein. According to Robert Ferguson, creator of Diet Free Life (the healthy eating plan that I’ve followed for over three years), if you’re getting 15 to 30 grams of protein with each meal, you’re on track.
With that being said, I’m going to give you some strategies to save money on your protein purchases. The price of meat is definitely NOT getting any cheaper and eating grass-fed and organic is downright expensive! Three things to keep in mind: buy on sale, eat less meat, and occasionally go meatless.
Buy on Sale
I have a tendency to create my monthly meal plans around what I’ve recently scored on sale at the grocery store. I also check out what’s marked down in the meat department. If it’s something that looks fine but has an imminent expiration date, I’ll either cook it up right away or freeze it. The crock pot is definitely a good friend of mine because it makes cheaper cuts of meat taste delicious and fall right off the bone. I purchase the vast majority of my chicken with the bone in because I get more for my money. I frequently cook a whole chicken in the crock pot and make several meals out of it. For example, tonight Nick and I are going to have rosemary chicken with mashed potatoes and gravy with broccoli. I’ll shred the leftover dark meat and mix it with BBQ sauce and send Nick to work with BBQ sandwiches and sweet potato fries for lunch. As for the remaining white meat, I’ll use it later in the week for my Cream of Chicken and Wild Rice Soup. Also, ask if there’s a discount if you buy in bulk. I recently bought chicken thighs from a local farm and they gave me a discount since I purchased 10 pounds (and froze most of it).
Eat Less Meat
Most Americans eat larger servings of meat than their bodies actually need. You can painlessly cut the amount of meat in a dish without sacrificing taste or feeling hungry. For example, when I make spaghetti and meat sauce, I can easily cut back on the amount of ground turkey (or beef) and add a package of fresh mushrooms (washed and sliced) to the meat while it’s cooking. Mushrooms have a meaty taste and are rich in protein, so it’s not really noticeable that the amount of turkey has been decreased. If you don’t like mushrooms, you can sub in your choice of zucchini, onions, bell peppers, or eggplant. You can also do this with black beans or leftover brown rice when making tacos or burritos. This will allow you to stretch a pound of ground meat over two meals instead of just one. Be creative! You also add corn, pinto and other beans, quinoa, barley, and other grains or vegetables to stretch your meat.
Occasionally Go Meatless
Yes, you can get enough protein from non-meat sources! It seems there’s been a surge in the popularity of “Meatless Mondays.” Don’t believe me? Just search “Meatless Monday” on Pinterest and see the thousands upon thousands of recipes that pop up! With delicious sounding recipes like Lentil Chili, Butternut Squash & Black Bean Enchiladas, Mushroom Fajitas, and Spinach & Ricotta Pasta, you won’t feel like you’re missing out on anything at all! Some of my personal vegetarian favorites are Black Bean Chili and Easy Cheesy Casserole. I also can’t wait to try this Sweet Potato Salad recipe!
If you have any other tips for saving money on your meat purchases, I’d love to hear them!