Budget Meals Our Grandparents Relied On, and Why They Still Work

My grandmother could feed six people on a pot of beans, a loaf of bread and whatever was in the garden. She wasn’t thinking about fiber or protein. She was thinking about stretching a dollar. It turns out she got the nutrition right too.

A pot of beans or lentils

Dried beans and lentils are among the least expensive sources of protein and fiber you can buy. A big pot of bean soup or lentil stew becomes lunch, dinner and something for the freezer.

Oats

Plain rolled oats cost little and make a filling breakfast. Top them with fruit, nuts or a spoonful of yogurt for extra protein.

Eggs

Eggs are versatile, quick and a good source of protein. Scrambled with leftover vegetables, they become a meal in five minutes.

Cabbage and root vegetables

Cabbage, carrots, potatoes and onions keep for weeks, cost little and add bulk and vitamins to soups, stews and roasts.

Canned fish

Canned salmon and sardines provide omega-3 fats, and when you eat the soft bones, calcium too. Mash them with a little lemon for sandwiches or toss them into pasta.

Soup from what you have

Our grandparents rarely wasted anything. Vegetable scraps and leftover bones make stock, and stock turns odds and ends into a meal.

Why this matters after 50

The Dietary Guidelines for Americans note that many older adults fall short on protein, and most Americans do not get enough fiber. The National Institute on Aging encourages building meals around nutrient-dense foods such as beans, seafood, whole grains and vegetables, which is exactly what these meals are built on.

Make it easier

Cook a big batch on Sunday and freeze it in single portions. Future you will be grateful on a busy weeknight.

Sources

• National Institute on Aging: Healthy meal planning tips for older adults
• Dietary Guidelines for Americans

This article is for general information. If you have a medical condition or follow a special diet, check with your doctor or a registered dietitian.