Thanksgiving is a time of gratitude, family, and good food. However, with the rising cost of food, many families are worried about how to hold a traditional feast without overspending.
Recent food reports, such as the Butterball Integrity Report: Outlook for Thanksgiving 2024 and the Wells Fargo Agri-Food Institute Thanksgiving Report, state that inflation will have a significant impact on Thanksgiving food prices. Masu (1, 2).
This puts pressure on people trying to keep holiday traditions on a budget.
do not be afraid. With a few thoughtful choices, you can prepare affordable holiday meals without sacrificing tradition, nutrition, or taste.
This guide provides tips for creating a memorable Thanksgiving feast on a budget.
A nutritionist’s tips for planning a budget-friendly Thanksgiving
Prioritize natural foods
One smart strategy for a frugal Thanksgiving plate is to prioritize whole foods.
Whole vegetables, grains, and meat can be cheaper and more nutritious than their highly processed or pre-made counterparts.
It also brings freshness to your table that you can’t get with packaged foods.
For example, buying affordable whole foods like red quinoa, pumpkin, and sweet potatoes can stretch your budget. It also adds fresh flavor and fall color to your table.
However, whole foods tend to take longer to prepare.
So, to make whole food preparation more manageable, involve others in the process.
Invite several family members to bring their favorite homemade dishes to share potluck-style. Or have a fun cooking day with friends.
Focus on nutrient density
Choosing foods rich in hunger-fighting nutrients, especially fiber and protein, can give you even more bang for your buck.
Carrots, acorn squash, and leafy greens are some great options. Rich in dietary fiber, it slows down digestion and helps guests feel more satisfied after a meal (3).
These vegetables can be prepared in a variety of ways, from roasting to mashing to sautéing. This way you can keep your Thanksgiving menu interesting and nutritious.
Options like dried beans and lentils are smart budget-friendly choices. It is rich in both dietary fiber and protein. Protein is the most satiating macronutrient, ensuring your guests don’t leave the table hungry (4).
About the experts
Kelsey Costa, Mississippi State, RDN She is a registered dietitian and author who provides influential nutrition consulting services to leading health brands. She is an influential figure in nutrition science communication and promotes global public health and nutrition education.
Dennis Hernandez, RD I’m the food data curator for MyFitnessPal. Dennis earned a bachelor’s degree in biophysical sciences from the University of Houston-Downtown and a master’s degree in nutrition from Texas Woman’s University.
Incorporate plant-based cuisine
Plant-based ingredients tend to be cheaper than animal-based ingredients (5).
So introducing some plant-based holiday recipes is a smart way to diversify your menu while saving money on your Thanksgiving meal.
For example, lentil bread, bean sides, and vegetable casseroles are cheap and filling. This reduces the need for large amounts of expensive meat.
Plant-based recipes also coincide with a growing interest in health-conscious eating. Plus, it provides an opportunity to expand your family’s palate.
Try adding variety and depth to your Thanksgiving table with dishes like stuffed mushrooms and roasted chickpeas.
buy during the season
Another way to save money is to buy fresh produce that is in season. This ensures you get more nutritious, affordable, and flavorful fruits and vegetables.
Local growing conditions and weather influence seasonal crops. But fall favorites are usually plentiful and affordable on Thanksgiving.
Some seasonal fruits and vegetables (6) Menus to consider include:
- apple
- beets
- celery
- cranberry
- garlic
- grapes
- green beans
- mushroom
- onion
- parsnip
- pear
- peas
- Japanese white radish
- Leafy vegetables such as lettuce, spinach, and kale
- Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts
- Winter squash such as pumpkins, acorns, and butternut squash
- Root vegetables such as carrots, sweet potatoes, potatoes, and turnips
Organic fruits and vegetables are more expensive, but their nutritional value can be similar to conventional produce. However, they are better for the environment and have far fewer pesticide residues. (7, 8, 9).
If you want to buy organic or fresher, locally grown produce, you may find cheaper prices at farmers markets than at supermarkets (10).
Supermarkets may generally offer the best prices for conventionally grown produce (10).
Affordable alternatives to Thanksgiving staples
turkish tips
Turkey is often the centerpiece of Thanksgiving feasts. It’s also one of the most expensive items on the menu.
A Butterball report suggests that 87% of hosts still plan to serve turkey this year, despite the high price (1).
So if you’re among them, here are some tips to save money on your turkey purchase.
- Buy early: Many stores offer discounts on turkeys in the weeks leading up to Thanksgiving. Look for sales and buy early.
- Consider frozen turkey. Frozen turkeys are often cheaper than fresh turkeys. Plus, you can store it in the freezer until you’re ready to cook.
- Try a small bird. Instead of splurging on a large turkey, consider downsizing. This can save you money if your group is small.
If it’s not your guests’ favorite, skip the turkey entirely. For a more affordable option, you can instead serve vegetarian mains such as whole chicken or acorn squash stuffed with quinoa.
Some people prefer pork as a main dish, but turkey usually costs less per pound than ham (11). Additionally, turkey costs are expected to be 16% lower than last year, while ham costs are up 5.2% (2).
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Budget friendly aspects
Garnishes are a staple at Thanksgiving, and there are many ways to make them affordably without sacrificing flavor.
Contrary to popular belief, not all fresh fruits and vegetables are expensive, and not all canned or frozen options are cost-effective (12, 13).
Here are some of the latest produce ideas that are healthy, budget-friendly, and will save you money.
sweet potato and russet potato
Despite price increases of 4% and 14% from last year, it’s still an affordable Thanksgiving dinner (13, 2). You can save money by buying fresh, whole potatoes instead of pre-cut and peeled raw or frozen potatoes. Plus, leaving the skin on adds fiber and texture to your dish. Whether you roast or mash, you’ll also save prep time.
seasoned green beans
The price of canned green beans has increased by nearly 9% from last year (2). However, low-sodium canned green beans are still cheaper than fresh or frozen green beans. Their nutrition is similar.
Serving seasoned green beans is a great way to add a delicious and healthy vegetable side dish. If green bean casserole is a must-have, consider trying a healthier recipe that’s lower in calories and fat. Or indulge in a creamy traditional version. It’s a holiday!
cranberry sauce
Homemade cranberry sauce is a healthy and budget-friendly option. The price of fresh cranberries is down 20% this year, but canned cranberry sauce is up 7% (2). Making your own cranberry sauce also allows you to control the ingredients. Reduce the refined sugars often found in canned jellied cranberry sauce.
However, canned cranberry sauce is still more cost-effective per serving. So, if this is a customary treat your family enjoys only on holidays, enjoy canned cranberry sauce for both tradition and cost savings.
roasted carrots
Carrots are low in calories, rich in antioxidants, and one of the cheapest vegetables (14, 13). Save money by buying whole, raw carrots instead of pre-cut or peeled ones (13). Just wash, peel, chop, and follow your favorite roasted carrot recipe to create a delicious and affordable side dish.
bean dishes
Dried beans and lentils are also among the most affordable vegetables and high-protein foods (13, 15). Instead of buying expensive canned beans, soak and cook dried beans to make hearty bean salads, soups, and chili dishes. Preparing these dishes ahead of time and freezing them for the holidays is a convenient, healthy, and affordable option.
romaine salad
Salads are also a great value option for the table. Romaine lettuce is one of the cheapest vegetables, and its price has fallen by about 10% compared to last year (13, 2). Add more cost-effective fresh vegetables such as peppers, onions, radishes, and cucumbers (13). Served with a light homemade dressing. Now you have an easy and nutritious side dish.
10 cent desserts
Dessert is the perfect way to end your Thanksgiving meal. And it doesn’t have to be expensive to satisfy a lot of people.
Classic options like pumpkin pie are budget-friendly, especially when made from scratch.
However, to save the most money, use fresh sugar pumpkin. Canned pumpkin is one of the most expensive vegetables per cup, and the cost of canned pumpkin has increased by 30% since last year (2, 13).
You can also make homemade crumbles or crisps using fresh fruit. Whole, raw apples and pears are two of the cheapest options (13).
For a lighter option, you can slice these fruits and bake them with cinnamon. Or enjoy raw slices with homemade honey, yogurt, and peanut butter dip.
conclusion
Eating a large family can be expensive, especially with current grocery prices. But Thanksgiving doesn’t have to cost a fortune. Prioritizing whole, nutritious, plant-based dishes will help you create a nutritious holiday celebration without spending too much money.
If you plan to choose the least expensive seasonal produce, fresh or not, you can save more money without sacrificing nutrition.
However, if your budget allows, traditional dishes can remain on the menu.
In between holidays, you can enjoy your favorite classic dishes and get back to a health-conscious diet.
The post How to Prepare Thanksgiving Dinner for Cheaper by a Nutritionist appeared first on MyFitnessPal Blog.
