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Cheap and Healthy Meals for Large Families

According to the 2009 Consumer Expenditure Survey from the U.S. Department of Labor, the average consumer spent $6,372 on food in 2009. For a large family, this can turn into a huge annual expense. To save money on food, shop for deals at your local grocery store, buy produce from a farmer's market or start a garden in your back yard. Plus, there are plenty of meals to feed your family that are healthy and won't break the bank.

  1. Whole Grains

    • Whole grains are an important part of eating healthy for large families. The Mayo Clinic says grains that haven't been refined are better for you because they are a better source of fiber and other important nutrients. Whole grains are found in foods like oatmeal, whole wheat bread, whole grain pasta, brown rice and quinoa. An example of a healthy and cost-effective meal option for your family is lasagna. According to family.com, lasagna costs less than $1.50 per serving. To make lasagna healthy, swap the "white" lasagna noodles with whole wheat lasagna. Swap regular mozzarella cheese for reduced fat cheese and use beef that is at least 90 percent lean and you have an inexpensive, healthy meal that will feed a family of any size.

    Lean Protein

    • Lean proteins are another cheap and efficient food source for large families. According to the American Heart Association, choose lean sources of protein like fish, shellfish, poultry without the skin and trimmed lean meats. Choose lean cuts of beef like round, sirloin, chuck and loin and buy "choice" or "select" grades of beef rather than "prime," which are healthier and cheaper. An example of a meal high in lean protein is chicken lettuce wraps, which cost less than $1.50 per serving. Chicken is a healthier, leaner option than beef. Cook and cut up some boneless, skinless chicken breasts or use ground chicken and add veggies like onions, tomatoes, carrots and sprouts. Top with fresh herbs and a sprinkle of soy sauce and you have another cheap and healthy meal.

    Fruits, Vegetables and Herbs

    • Fruits and vegetables should be a staple when it comes to feeding large families. Harvard School of Public Health says most people should aim for at least nine servings of vegetables and fruits a day. There are various ways to integrate more fruits and veggies into meals without spending a lot of money. Make a salad a nightly ritual and include fresh fruits and herbs. Roast root vegetables like carrots, potatoes and onions with herbs like rosemary, thyme and oregano, then add them to a roasting pan with lean chicken. Serve tomato slices with balsamic vinegar. Start a garden in your back yard to save even more money.

    Legumes

    • Legumes such as beans and peas are excellent sources of fiber, carbohydrates and protein. Best of all, you can feed a large family for cheap. Purchase garbanzo, kidney and black beans as well as peas and lentil. Make soups and stews that you can eat for several days. Make tacos or burritos by combining beans with whole grain tortillas and chili powder, cumin and other herbs and spices. Add fresh salsa on top for an inexpensive, healthy meal.

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