Meat is often the priciest part of most grocery hauls, but it doesn't have to break the bank. Learn which are the cheapest meats to snag when buying meat on a budget and which meats to skip. These two things can make all the difference.
Going meatless isn’t the only way to save money on family meals. In fact, as a Certified Nutrition Coach, I’d advise against it so that you can reap the benefits of a high protein diet. And though tuna is awesome and budget-friendly, I do understand you don't want to mow down on it all day long (though these whole30 tuna stuffed peppers are awesome).
Know that eating savory, tender meat is possible while still staying within budget. The secret is to buy the cheapest meat that’s easy to cook in various ways to help you stay within your budget- you can also learn how to eat more protein without spending a fortune in general.
Cheapest cuts of meat
Confidently walk into the grocery store and save money — all while buying meat. It’s easy to save money on groceries by being picky about which cuts to cook. This is one key step in eating more protein without spending a fortune. You just have to choose the cuts that are priced lower and cook them correctly.
Ground beef
One of the most versatile ways to eat meat is to cook with ground beef and it's a great way to bump up to eating 100 grams of protein. It’s easy to buy it in bulk, and grocery stores often put it on sale when the sell-by date is close. Meal prep a ton of ground beef in the slow cooker and then use it in easy recipes like ground beef and zucchini casserole, beef scramble, taco night, or creamy ground beef and cauliflower rice.
Pay close attention to the numbers on the package. Ground beef is classified by how much fat it has; the price will often increase when it has less fat. The leanest ground beef could be as much as $1 more per pound than the one with the most fat. If a package is labeled 70/30, it is 70% lean meat with 30% fat content.
Ground sirloin is the leanest cut, with only 10% fat. It will be the priciest. If the price of ground beef is too high, consider poultry. Ground chicken or turkey can be substituted in many recipes like meatballs or chili without affecting the flavor.
Flank steak
Whether you’re looking for cheap meat for grilling, stews or sheet pan beef fajitas, flank steak is always the right answer. It’s inexpensive, versatile and full of flavor. It’s also known for being a tougher cut, so it usually requires marinating.
The best marinade will work for both flank and sirloin steaks. “I find that cheap cuts do really well when you marinate and cook them appropriately. Flank steak is one of my favorites, as is beef sirloin,” says Michelle Price of Honest and Truly. “Both do well with a marinade to tenderize them and keep them from drying out.”
Chicken
Keep an eye on the grocery ads because chicken goes on sale often. It’s a lean protein high in nutrients. Save even more money by grabbing the bone-in chicken breasts, thighs or drumsticks. Of course, getting a whole chicken on sale and making Dutch oven chicken is an amazing way to meal prep too.
“When feeding a family on a budget, buying cheaper cuts of meat like chuck roast or bone-in chicken thighs can be both cost-effective and flavorful,” says Jessica Haggard of Primal Edge Health. “These cuts are great for slow cooking and braising.”
You can make almost all chicken recipes with boneless or bone-in chicken breasts or thighs. They are basically interchangeable. Instead of following the cooking times in the recipe, closely monitor the internal cooking temperature of the chicken. The chicken needs to reach 165 F to be fully cooked.
Pork
Save even more money by cooking with pork instead of chicken. Pork chops and loin are lean cuts that are easy to cook in various ways. Grilled, smoked, fried, broiled and baked is a cheaper replacement for steak.
Pork is another cut of meat that goes on sale frequently. Bone-in pork chops are often priced significantly lower than thin boneless chops. Pork shoulder roasts have a low per-pound price that will keep money in your wallet. This versatile meat feeds a family for pennies, from shake-and-bake chops to pulled pork tacos.
Skip these cheap options
Now that you know the cheapest meat for meal planning, let’s look at the best ones to skip. Just because they have a low price doesn’t mean they’re great. In fact, you can probably cook healthier versions without spending that much more.
Spam
The name Spam comes from combining the words spice and ham. It’s essentially a super salty processed ham product. Even though a 12-ounce can only cost about $4, leave this one on the shelf.
A quick peek at the nutrition label shows why it’s a no go. There are 36 grams of saturated fat in each can. As for the salt? One can of Spam contains 198% of the daily value of sodium. And the fact that there is more fat in Spam than protein is enough to make you walk away from it.
Frozen chicken nuggets
Chicken nuggets are another processed meat that might seem tempting to buy, but it’s better to make them from scratch with something like gluten-free chicken bites. The breading often has added sugar and a high sodium level, fried in hydrogenated oil.
Making homemade nuggets or chicken tenders is easy and so cost-effective that you’ll wonder why you ever bought the frozen kinds. Just cut up the chicken breast, batter them and then bake or air fry them. It is that simple.
Ham hocks
People use ham hocks to flavor beans or soups, but there’s nothing nutritious about it. There isn’t much meat in a ham hack, mostly saturated fat and sodium.
Since they’re mostly fat, bones and salt, ham hocks aren’t a good idea. They might be cheap, but it’s better to flavor soups with whole garlic and onion and a bit of salt than to add a bunch of unhealthy fat.
The cheapest meat can be the tastiest
When it comes to meal planning on a budget, meat can fit perfectly in both the meals and the budget to make dairy and gluten-free dinner recipes easy. Be particular with the cuts and only buy the cheapest meat. Cheap doesn’t have to mean inferior. Many of the lowest-priced meat can make the best-tasting recipes.
Anyone can afford delicious meat by learning how to cook it correctly and buying it when it’s on sale. It might take some planning, but it’s ultimately worth it.
This article originally appeared on Food Drink Life.
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