How to Prepare a Low-Cost Thanksgiving Dinner, According to a Nutritionist

Thanksgiving is a time of gratitude, family, and good food. However, due to the high cost of food, many families worry about how to have a traditional party without spending a lot of money.

Recent food reports such as the Butterball Togetherness Report: 2024 Thanksgiving Outlook and Wells Fargo’s Agri-Food Institute Thanksgiving Report say rising prices will have a significant impact on Thanksgiving food prices (1, 2).

This puts pressure on those trying to keep holiday traditions on a budget.

do not be afraid. With thoughtful choices, you can prepare an inexpensive holiday meal that isn’t limited to tradition, cuisine, or taste.

This book offers my tips to help you create an unforgettable Thanksgiving feast on a budget.

A Dietitian’s Tips for Planning a Budget-Friendly Thanksgiving

Check out Whole Foods

One of the smart ways to save money Thank you brother and prioritize all foods.

Vegetables, grains, and meats can be cheaper and more nutritious much to be prepared or prepackaged versions.

They also bring freshness to your table that packaged foods can’t match.

For example, inexpensive whole foods like red quinoa, pumpkin, and potatoes can stretch your budget. They also add fresh flavors and fall colors to your table.

All meals take a lot of time to prepare, however.

So, to make the whole meal more manageable, include others.

Ask other family members to bring their favorite foods to share potluck style. Or, enjoy a day of cooking with friends.

Focus on Food Intensity

Choosing foods rich in hunger-fighting nutrients, especially fiber and protein, can make every dollar go further.

Carrots, acorn squash, and leafy greens are some great choices. They are rich inside fiberwhich eases digestion and helps your guests feel satisfied after their meal (3).

You can prepare these vegetables in many ways, from roasting to peeling and baking. This will keep your Thanksgiving menu interesting and nutritious.

Options like dried beans and lentils are smart, budget-friendly choices. They are high in fiber as well protein. Protein is the most satiating macronutrientsto ensure that no guest leaves the table hungry (4).

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About Professionals

Kelsey Costa, MS, RDN is a nutritionist and author who provides practical health advice to those with health issues. He is a prominent figure in food science communication, global public health advocacy and nutrition education.

Denise Hernandez, RD and Food Data Curator at MyFitnessPal. Denise received a Bachelor’s Degree in Biological and Physical Sciences from the University of Houston Downtown and completed a Master’s Degree in Nutrition from Texas Woman’s University.

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Include Plant-Based Foods

Plants raw materials are cheaper than animal products (5).

So, there are few holiday recipes it’s a smart way to save money on Thanksgiving meals and change your menu.

For example, lentil breads, bean sides, and veggie casseroles can be inexpensive and filling. This reduces the need for large, expensive animals.

Plant-based recipes also associated with a greater interest in the healthy eating. In addition, they give you the opportunity to expand your mouth.

Try combining foods like stuffed mushrooms or roasted peas to add variety and depth to your Thanksgiving table.

Shop in Season

Another way to save money is to buy fresh produce in season. This ensures that you get fruits and vegetables that are nutritious, affordable, and delicious.

The same size and climate have an effect seasonal produce. But fall favorites are usually more plentiful and affordable at Thanksgiving.

Fruits and vegetables in season (6) to consider on your menu is:

• Apples
• Beets
• Celery
• Cranberries
• Garlic
• Grapes
• The Thebes
• Mushrooms
• Onions
• Parsnips
• Pears
• Peas
• Radish
• Leafy greens like lettuce, spinach, and kale
• Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts
• Winter squash such as pumpkin, acorn, and butternut squash
• Root vegetables such as carrots, potatoes, sweet potatoes, and turnips

Fruits and vegetables cost more and can have the same nutritional value as a regular meal. But, they are good for the environment and have less pesticide residues. (7, 8, 9).

If you’re buying organic or fresh, locally grown produce, farmers markets may have lower prices than supermarkets (10).

When it comes to locally grown foods, supermarkets can offer much lower prices (10).

Some Inexpensive Ways to Give Thanks

Tips for Turkey

Turkey is often the centerpiece of the Thanksgiving feast. It is one of the most expensive items on the menu.

Despite the high price, Butterball’s report shows that 87% of hosts still plan to serve turkey this year (1).

So, if you are one of them, here are some tips to help you save on your Turkish shopping:

• Buy now: Many stores offer discounts on turkeys in the weeks leading up to Thanksgiving. Check out the sales and buy yours early.
• Consider going cold turkey: Cold turkeys are often cheaper than fresh ones. Also, they can be stored in the refrigerator until you are ready to cook.
• Try the little bird: Instead of rushing for a big turkey, consider going smaller. This can save you money if you have a small group.

Skip the turkey altogether if it isn’t popular among your guests. As a cheaper option, you can substitute a whole chicken or a vegetable such as quinoa squash.

Some people prefer pork as their main meal, but turkey is usually cheaper than ham per pound.11). In addition, Turkey is expected to spend 16% compared to last year, while the price of ham will increase by 5.2% (2).

Budget Related Features

Side dishes It’s an important part of Thanksgiving, and there are many ways to make it without sacrificing flavor.

Contrary to popular belief, not all fresh fruits and vegetables are expensive, and not all canned or frozen options are cheap (12, 13).

Here are some recent, cost-effective ideas for healthy, budget-friendly parties:

Sweet potatoes are russet

Despite the 4% and 14% price increases from last year, it’s still a good price for Thanksgiving dinner (13, 2). Save by skipping the pre-cut and peeled potatoes and buying fresh or whole. Additionally, leaving the skin on adds fiber and structure to the dish. It also saves prep time, whether you’re grilling or grilling.

Decorated with green beans

The price of canned green beans is up nearly 9% from last year (2). But low-sodium canned green beans are cheaper than fresh or frozen. Their food is the same.

A serving of green beans is a great way to add a delicious, healthy meal. If green casserole is a must-have, consider trying a healthier option with fewer calories and less fat. Or, enjoy a sweet, traditional treat. It’s a holiday!

Cranberry Soup

Homemade cranberry sauce can be a great, budget-friendly option. Fresh cranberry prices are down 20%, while canned cranberry sauce is up 7% this year (2). Making your own cranberry sauce also allows you to control the ingredients. Reduces the refined sugar often found in canned, sweetened cranberry sauces.

But canned cranberry sauce remains expensive per serving. So if this is a tradition that your family only enjoys during the holidays, enjoy canned cranberry sauce for the occasion and the cost savings.

Fried carrots

Carrots are low in calories, rich in antioxidants, and among the cheapest vegetables (14, 13). Avoid pre-cut and peeled options and save by buying a whole raw carrot (13). Simply wash, peel, and chop before following your favorite carrot grilling method for a delicious and inexpensive meal.

Beans

Beans and lentils are also among the cheapest vegetables and high protein foods (13, 15). Soak and cook dry beans instead of buying expensive canned beans to make a salad, soup, or chili dish. You can prepare these dishes in advance and freeze them for the holidays, making them delicious, healthy and inexpensive.

Romaine salad

Salads are another way to sell them at the table. In addition to being one of the cheapest vegetables, the price of Romaine lettuce has dropped by almost 10% compared to last year.13, 2). Add inexpensive fresh vegetables, such as green peppers, onions, radishes, and cucumbers (13). Toss together with a light household cloth. Now you have a quick, healthy side dish.

Desserts on a Dime

Desserts are the sweet finale to the Thanksgiving meal. And they don’t have to be expensive to please the crowd.

Classic options like pumpkin pie are budget-friendly, especially when made from scratch.

However, for more money, use fresh sugar pumpkin. Canned pumpkin is one of the most expensive vegetables per cup, and the price of canned pumpkin is up 30% from last year.2, 13).

Another option is to make a smoothie or smoothie using fresh fruit. Raw apples and pears are two of the cheapest options (13).

To make it lighter, you can cut and cook these fruits with cinnamon. Or, serve raw slices with homemade honey, yogurt, and peanut butter dip.

Down Under

Any large family meal will come with a price, especially with grocery prices. But Thanksgiving doesn’t have to break the bank. Prioritizing whole, nutrient-dense, plant-based foods can help create a a healthy holiday celebration without spending a lot of money.

Planning to choose inexpensive seasonal produce, fresh or otherwise, can save a lot of money without wasting food.

However, if your budget allows, feel free to keep the traditional dishes on the menu in all their glory.

You can enjoy your favorite foods and return to healthy eating in the middle of the holidays.

A note How to Prepare a Low-Cost Thanksgiving Dinner, According to a Nutritionist appeared for the first time MyFitnessPal Blog.

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