Healthy Eating on a Budget: 16 Low-Cost Meal Ideas for Seniors

Eating healthy as an older adult does not have to be expensive. You can make nutritious meals using budget-friendly ingredients without relying on takeout that lacks essential nutrients. When you are looking at healthy recipes, they could have ingredients that are not cost efficient, so we found some recipes that are great for senior health and found budget-friendly ingredients to make similar nutrient rich meals.

Beyond nutrients, changes in appetite and food preferences are also aspects that matter and affect how the body absorbs these nutrients. Everyone has different needs based on their illness or activity level, so it is important to work with a healthcare provider to learn the efficient dietary approach.  

Packing The Right Nutrients for The Elderly 

A well-balanced meal is always a healthy approach to maintain physical strength, reduce potential behavioral symptoms, and maintain quality of life. However, for seniors there are certain nutrients that are more important or beneficial for their health, especially if they have any chronic illness or cognitive difficulties.

Fatty acids: Studies suggest that Omega-3 fatty acids help with brain health. It can be found in fish, walnuts, and flaxseeds.

Antioxidants: Antioxidants are always helpful for brain cell health, which is found in bright fruits and vegetables.

B vitamins: If a senior you are caring for experience memory or cognitive difficulties, B12, folates, and B6 support cognitive processes. B vitamins are commonly found in green, leafy vegetables and beans.

Healthy fats: Another important nutrient that is overlooked are healthy fats for the heart and brain functions that can be found in avocados, fatty fish, and nuts.

Older adults' bodies also need complex carbohydrates for energy, protein to maintain muscles and bone structure, and a mix of vitamins and minerals.  

Easy, Healthy, and Affordable Meals for Seniors 

Below are some meal ideas that are healthy for seniors, but it could include expensive ingredients. We have listed affordable alternatives for these meals that you can add to your next shopping list. 

Breakfast 

Warm Oatmeal and Berries 

• Use frozen berries since they are usually much cheaper than fresh and just as nutritious.

• Using bananas or apples are the cheapest fruit options.

• Other low-cost alternative are raisins or cinnamon apples.

Hard-Boiled Egg with Fruit and Whole Wheat Toast

• Using seasonal fruit like apples, oranges, bananas or thawed frozen fruits.

• Buy store brand multigrain bread.

Whole Grain Pancakes or Waffles

• Use plain store-brand pancake mix or homemade batter.

• Adding oats to the batter for fiber can be helpful.

• Use mashed banana or applesauce as a topping instead of berries and peanuts or sunflower seeds instead of walnuts/almonds

  Pro tip: a peanut butter drizzle for protein

Yogurt Parfait

• Buy a large tub of plain or vanilla yogurt (much cheaper per serving)

• Roasted peanuts or sunflower seeds for good fiber and vitamins instead of mixed nuts

• Frozen fruit or canned fruit in juice (drained)

• Oats or crushed whole wheat cereal instead of granola

Almond butter on toast

• Peanut butter or even homemade peanut butter could be a great alternative.

• Using store brand whole wheat bread.

• Banana slices or applesauce are great to use instead of fresh berries

Poached Egg on Toast with Asparagus

• Use frozen spinach or broccoli can be used over the eggs.

• Canned green beans (drained and heated)

• Sautéed cabbage or onions

• Margarine or a light oil instead of butter

Lunch

Quinoa Salad

• Using brown rice, bulgur, barley, or couscous instead of quinoa.

• Whole vegetables like onions, carrots, cabbage, frozen peppers chopped at home.

• Peanuts, sunflower seeds, or chopped almonds instead of pine nuts/pecans

• Use vegetable oil or canola oil instead of olive oil

• Homemade dressing with oil, vinegar, and Italian seasoning instead of purchasing a bottle.

Eggs and Red Potatoes

• Russet or white potatoes are usually cheaper than red.

• Dried herbs and spices taste great and cheaper than fresh

• You can substitute the potatoes with frozen dices potatoes or hash browns

Cottage Fries

• Instead of olive oil, you can use regular vegetable or canola oil to cook it in.

• Store-brand block cheese and shredding at home can be cheaper than buying pre-shredded.

• Frozen mixed vegetables or canned vegetables after draining can be used to save time and money.

Southwest Omelet

• Using Colby, Monterey Jack, or mild cheddar instead of pepper jack can be cheaper.

• Store-brand salsa or adding chili powder to canned diced tomatoes can be added too.

• Mashed beans like black or pinto are great to add protein and fiber at a much lower cost.

Salmon Wrap

• Salmon can be expensive but canned tuna, mackerel, or sardines are great for healthy fats and often cheaper than salmon.

• Whole wheat tortillas or sandwich bread are great for the base.

• Mashed beans or hummus instead of avocado would be great for protein.

• Frozen greens or cabbage slaw can be healthy alternatives to fresh greens.

Dinner

Lamb and Potatoes

• Instead of lamb, ground beef, ground turkey, or ground chicken are great too.

• Russet or white potatoes or frozen diced potatoes are usually cheaper.

• Dried basil or mixed dried herbs are always good to add flavors when fresh herbs can be cost inefficient.

Shrimp and Pasta

• Frozen shrimp instead of fresh will be lower in cost

• Even canned chicken or tuna can be used as a shrimp substitute.

• Canned diced tomatoes or tomato sauce for the sauce is more customizable and cheaper.

  
  

Liver and Fennel

• Use of cabbage, onions, or celery instead of fennel.

• Chicken liver is filled with the right nutrients and often cheaper than beef liver.

• Frozen onions or mixed vegetables are always a good alternative.

  
  

Beans and Rice

• Getting dry beans, soaking and cooking them have all the right ingredients packed in them and cheaper than canned. You can cook them in bulk and freeze.

• Oats or barley can be cheaper than white rice.

• Use spices for seasoning instead of sauces since they last longer.

Shrimp and Fresh Greens

• Using canned or frozen shrimp or even substituting it with beans or chickpeas would be a great protein alternative.

• Make homemade dressing with oil, vinegar, and sugar or jam.

  
  

What To Know Before Starting Meal Planning 

Having a nutrient packed meal is important but there are other aspects that need to be taken into consideration. Planning meals and ingredients can be made easier when we know restrictions and specific nutrient needs.  

• Dietary restrictions: For individuals with chronic conditions or difficulties, there could be diet requirements and restrictions. It is important to talk with the primary care provider or a dietician who can help with writing a definitive diet plan.  

  
  

• Flavors and colors: Adding some extra ingredients that are not necessarily healthy but makes the food exciting to eat can help with appetite issues. Some spices or sweets can go a long way to create healthy eating habits.

  
  

• Chewing or swallowing difficulty: In such cases, keeping the food soft or cutting food to bite sizes can be helpful. Some ingredients can be pureed or finely chopped. Soup or thick juices are always a good alternative.  

If Cooking Is Not Possible

Sometimes cooking is not an option at all, as a senior yourself or as a caregiver. If you are on Medicaid, an online meal delivery service, Magic Kitchen is a great platform that provide meals covered by your Medicaid insurance. If you receive SNAP benefits, grocery shopping can be more affordable, as some basic food items may be covered.

There are many valid reasons why cooking a fresh meal every day may not be possible. Meal prepping on the weekend and storing meals in the refrigerator or freezer can also be a helpful option.