Social media users have recently seen the rise in content about “struggle meals” – simple, low-cost dishes that capture the reality of rising food costs and tighter budgets.
While the trend mixes creativity and humor, it also reflects a deeper truth: Many families are feeling the strain of making every grocery dollar count.
With food prices constantly increasing, experts at Second Harvest Food Bank of Central Florida say there are ways to make budget-friendly meals both satisfying and nutritious. A few smart swaps and pantry strategies can go a long way toward helping families stay nourished, even when money and resources are tight.
Nutrition Education Manager Ashley Green broke her best advice into two categories: tips for budget-friendly grocery shopping and tips to stretch meals.
Tips for Budget-Friendly Grocery Shopping
- Plan before you shop. A quick shopping list helps with staying in budget and reducing food waste.
- Use what you have. Before shopping, check your pantry and freezer. You may already have some ingredients for your next meal!
- Buy in season. Fruits and vegetables cost less when they are in season.
- Choose store brands. Store brands are lower in cost and often have the same quality as name-brand products.
- Repurpose meals. Turn leftovers into lunches for the next day or freeze them for a quick meal later. Your future self will thank you.
Tips to Stretch Meals
- Add vegetables and beans. Mix in canned or frozen vegetables, or beans to add more nutrition and servings to soups, casseroles, and pasta dishes.
- Choose whole grains. Serve meals with rice, pasta, or whole grain tortillas to make smaller portions of protein go further.
- Freeze leftovers. Save time and money by freezing leftovers or extra ingredients to use in the future.
- Cook once, eat twice. Plan meals that use the same ingredients in different ways. For example, enjoy roasted chicken for one night and use leftovers for sandwiches or soups the next day.
- Utilize small portions. Mix small portions of leftovers into omelets, stir fries, or grain bowls.
In addition to Ashley’s tips, Health & Hunger Strategies Director Maureen Hawkins shared some nutritious “struggle” meal ideas for neighbors shopping on a tight budget.
“It really is looking at how to build out a low-cost meal,” she said. “We call them budget bites or budget meals – to be able to stretch and feed a family multiple times a week.”
She said her team encourages families to look at nutritional value – suggesting choices like brown rice that have more fiber or low-sodium canned or frozen food. These are typically affordable choices, go a long way and have essential nutrients.
Maureen suggested making chicken and brown rice and choosing items that can be interchangeable, such as different types of vegetables. Another of her tips was to choose items that can be purchased in bulk so they can be used in multiple meals.
“We want to make sure people can take care of their families,” she said. “It helps to know what to look for.”
