Thanksgiving is a time for gratitude, family, and delicious meals. However, with food costs rising, many families are concerned about how to host a traditional feast without overspending.
Recent food reports such as the Butterball Togetherness Report: 2024 Thanksgiving Forecast and the Wells Fargo Agri-Food Institute's Thanksgiving Report indicate that inflation will significantly impact food prices at Thanksgiving (1, 2).
This puts pressure on those trying to maintain holiday traditions on a limited budget.
Don't be afraid. With a few thoughtful choices, you can create an affordable holiday meal that doesn't skimp on tradition, nutrition, or flavor.
This guide offers my tips to help you create a memorable Thanksgiving feast for less.
Dietitian tips for budget-friendly Thanksgiving planning
Prioritize whole foods
One smart strategy for the frugal Thank you plate It is setting priorities Whole foods.
Whole vegetables, grains and meats can be cheaper and more nutritious than those Very processed Or pre-made versions.
They also bring freshness to your table that packaged foods can't match.
For example, affordable whole foods like red quinoa, squash, and sweet potatoes can stretch your budget. They also add new flavors and fall colors to your table.
However, whole foods tend to take longer to prepare.
So, to make the entire food preparation easier, involve others in the process.
Ask some family members to bring their favorite homemade dishes to share the style of food available. Or keep it fun and enjoy a cooking day with friends.
Focus on nutrient density
Choosing foods rich in hunger-fighting nutrients, especially fiber and protein, can make every dollar go further.
Carrots, squash, acorns, and leafy greens are excellent choices. They are rich FiberThis slows down the digestive process and helps your guests feel satisfied after eating the meal (3).
You can prepare this vegetable in many ways, from roasting to mashing and frying. This will keep your Thanksgiving menu interesting and nutritious.
Options like dried beans and lentils are wise and budget-friendly choices. It contains a high percentage of fiber and protein. Protein is the most satiating Macronutrientsensuring that no guest leaves the table hungry (4).
About the experts
Kelsey Costa, MS, RDN He is a registered dietitian and writer who provides influential nutritional consulting services to leading health brands. She is an influential figure in nutritional science communication, global public health promotion and nutrition education.
Dennis Hernandez, RD He is the food data curator at MyFitnessPal. Denise earned her bachelor's degree in biological and physical sciences from the University of Houston Downtown and completed her master's degree in nutrition from Texas Woman's University.
Incorporate vegetarian dishes
vegetable Ingredients tend to be less expensive than animal ingredients (5).
So, it includes a few Vegetarian holiday recipes It's a smart way to save money on Thanksgiving food while diversifying your menu.
For example, lentil loaves, bean sides, and vegetable casseroles can be inexpensive and filling. This can reduce the need for large and expensive portions of meat.
Vegetarian recipes It is also in line with the growing interest in Conscious healthy eating. Plus, it creates an opportunity to expand your family's taste buds.
Try incorporating dishes like mushroom stuffing or roasted chickpeas to add variety and depth to your Thanksgiving table.
Buy in season
Another way to save is to buy fresh produce that is in season. This ensures you get more nutritious, affordable and delicious fruits and vegetables.
Local growing conditions and weather affect Seasonal products. But fall favorites are usually plentiful and affordable at Thanksgiving.
Some fruits and vegetables in season (6) that you should consider in your list include:
- Apples
- Beets
- celery
- Cranberry
- garlic
- Grapes
- green beans
- Mushrooms
- Onions
- Parsnips
- Pear
- Peas
- Radish
- Leafy vegetables such as lettuce, spinach, and kale
- Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts
- Winter squashes such as squash, butternut squash, and butternut squash
- Root vegetables such as carrots, sweet potatoes, potatoes, and turnips
Organic fruits and vegetables cost more and may contain similar nutrition to conventional produce. But they are better for the environment and contain much less pesticide residue. (7, 8, 9).
If you're shopping for organic or fresh, locally grown produce, farmers' market prices may be lower than supermarket prices (10).
When it comes to traditionally grown produce, supermarkets may generally offer the lowest prices (10).
Affordable alternatives to Thanksgiving goods
Türkiye Tips
Türkiye is often the centerpiece of Thanksgiving. It's also one of the most expensive items on the menu.
Despite the high price, Butterball's report indicates that 87% of hosts still plan to serve turkeys this year (1).
So, if you are among them, here are some tips to help you save when buying a turkey:
- Buy early: Many stores offer discounts on turkeys in the weeks leading up to Thanksgiving. Look for sales and buy early.
- Think of a frozen turkey: Frozen turkeys are often cheaper than fresh ones. Additionally, they can be stored in the refrigerator until ready to be cooked.
- Try a smaller bird: Instead of splurging on a large turkey, consider downsizing. This can save you money if you have a smaller group.
Skip the turkey altogether if it's not a favorite of your guests. As a less expensive option, you can serve a whole chicken or a vegetarian main dish like quinoa-stuffed acorn squash instead.
Some people prefer ham as a main dish, but turkey is usually cheaper than ham per pound (11). Additionally, the cost of turkey is expected to be 16% lower than last year, while the cost of pork is up 5.2%.2).
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Budget friendly aspects
Side dishes They're an essential part of Thanksgiving, and there are plenty of ways to make them accessible without sacrificing taste.
Contrary to popular belief, not all fresh fruits and vegetables are more expensive, nor are all canned or frozen options more cost-effective (12, 13).
Here are some modern, cost-effective product ideas for healthy, budget-friendly sides:
Sweet and russet potatoes
Although prices are up 4% and 14% from last year, it's still a good value for Thanksgiving dinner (13, 2). You can save by skipping cut and peeled fresh or frozen potatoes and buying them fresh and whole. Plus, leaving the skin on adds fiber and texture to dishes. It also saves prep time, whether you're roasting them or mashing them.
Marinated green beans
The cost of canned green beans is up about 9% over last year (2). But low-sodium canned green beans are still cheaper than fresh or frozen. Their nutrition is similar.
Serving marinated green beans is a great way to add a delicious and healthy vegetarian side dish. If a green bean casserole is a must, consider trying a healthier recipe with fewer calories and less fat. Or savor the traditional, creamy version. It's a holiday!
Cranberry sauce
Homemade cranberry sauce can be a healthy, budget-friendly option. Fresh cranberry prices are down 20%, while canned cranberry sauce prices are up 7% this year.2). Making your own cranberry sauce also allows you to control the ingredients. It reduces the refined sugar often found in canned cranberry sauces.
But canned cranberry sauce is still more cost effective per serving. So, if this is a typical dessert your family only enjoys around the holidays, enjoy canned cranberry sauce to fulfill the tradition and save costs.
Grilled carrots
Carrots are low in calories, rich in antioxidants, and among the least expensive vegetables (14, 13). Avoid the pre-cut and peeled options and save by buying whole raw carrots (13). Simply wash, peel and chop them before following your favorite carrot roasting recipe for a delicious and affordable side dish.
Bean dishes
Dried beans and lentils are also some of the most affordable vegetables and protein-rich foods (13, 15). Soak and cook dried beans instead of buying the expensive canned varieties to make a delicious bean salad, soup, or chili dish. You can prepare these dishes in advance and freeze them for the holiday, making them a convenient, healthy and affordable option.
Romaine salad
Salads are another bargain option at the table. In addition to being one of the cheapest vegetables, the price of romaine lettuce has decreased by about 10% compared to last year (13, 2). Add the most cost-effective fresh vegetables, such as green peppers, onions, radishes, and cucumbers (13). Toss it with a light homemade dressing. Now you have a quick, nutrition-packed side dish.
Sweets on a dime
Desserts are the sweet conclusion to a Thanksgiving meal. It doesn't have to be expensive to please the public.
Classic options like pumpkin pie are budget-friendly, especially when made from scratch.
However, for maximum savings, use fresh sugar pumpkin. Canned pumpkin is one of the most expensive vegetables per cup, and canned pumpkin costs are up 30% over last year (2, 13).
Another option is to make homemade crumbs or crackers using fresh fruit. Whole raw apples and pears are less expensive options (13).
For lighter options, you can chop this fruit and bake it with cinnamon. Or you can serve the slices raw with homemade honey, yogurt, and peanut butter.
Bottom line
Any large family meal will come with some cost, especially with current grocery prices. But Thanksgiving doesn't have to break the bank. Prioritizing whole-food, nutrient-dense plant-based dishes can help create Celebrate a nourishing holiday Without overspending.
Planning to choose the cheapest seasonal produce, fresh or otherwise, can save more money without sacrificing nutrition.
However, if your budget allows, feel free to keep the traditional dishes on the menu in all their glory.
You can enjoy your favorite classic dishes and get back to a healthy diet between the holidays.
this post How to prepare Thanksgiving dinner for less, according to a nutritionist appeared first on My Fitness Pal Blog.
