Thanksgiving is a time for sharing gratitude, family, and delicious meals. But with food costs rising, many families are worried about how to host a traditional feast without spending too much.
Recent food reports, such as the Butterball Togetherness Report: 2024 Thanksgiving Outlook and Wells Fargo’s Agri-Food Institute Thanksgiving Report, indicate that inflation will have a significant impact on Thanksgiving food prices (1, 2).
This puts pressure on people trying to preserve holiday traditions on a budget.
Don’t be afraid. With a few thoughtful choices, you can prepare an affordable holiday meal that doesn’t skimp on tradition, nutrition, and flavor.
This guide provides tips to help you create a memorable Thanksgiving feast on a budget.
Dietitian’s Advice for Budget-Friendly Thanksgiving Planning
Prioritize whole foods
One smart strategy for a frugal Thanksgiving plate is to prioritize whole foods.
Whole vegetables, grains, and meats are cheaper and more nutritious than highly processed or premade versions.
It also brings freshness to the table that cannot be compared to packaged food.
For example, inexpensive 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 more preparation time.
So, to make your overall food preparation more manageable, involve other people in the process.
Ask some family members to bring their favorite home-cooked dishes to share potluck style. Or enjoy cooking while having fun with friends.
Focus on Nutrient Density
Choosing foods rich in hunger-fighting nutrients, especially fiber and protein, can help you earn an extra dollar.
Carrots, acorn squash, and leafy greens are a few great choices. It is rich in fiber, which slows down digestion and makes you feel full after a meal.3).
These vegetables can be prepared in a variety of ways, from grilling to mashing and sautéing. This will help keep your Thanksgiving menu interesting and nutritious.
Options like dried beans or lentils are smart, budget-friendly choices. It is high in both fiber and protein. Protein is the most satisfying macronutrient, ensuring no guests leave the table hungry (4).
Introduction to experts
Kelsey Costa, MS, RDN She is a registered dietitian and author who provides high-impact nutritional consulting services to leading health brands. She is an influential figure in the field of nutrition science communication, promoting global public health and nutrition education.
Dennis Hernández, RD I am the food data curator at MyFitnessPal. Denise holds a Bachelor of Science in Biological and Physical Sciences from the University of Houston and a Master of Science in Nutrition from Texas Woman’s University.
Incorporate plant-based cooking
Plant-based ingredients tend to be less expensive than animal-based ingredients.5).
So introducing a few plant-based holiday recipes is a smart way to diversify your menu while also saving money on Thanksgiving food.
For example, lentil breads, bean sides, and vegetable casseroles can be inexpensive and filling. This reduces the need for large, expensive cuts of meat.
Plant-based recipes also coincide with a growing interest in health-conscious eating. Plus, it creates an opportunity to expand your family’s taste buds.
To add variety and depth to your Thanksgiving table, try adding dishes like stuffed mushrooms or roasted chickpeas.
buy in season
Another way to save is to buy fresh produce when it’s in season. This gives you more nutritious, less expensive, and flavorful fruits and vegetables.
Local growing conditions and weather affect seasonal produce. But on Thanksgiving, fall’s most popular foods are plentiful and reasonably priced.
Some seasonal fruits and vegetables (6) Here are some things to consider for your menu:
- apologize
- sugar beet
- celery
- cranberries
- garlic
- grape
- green beans
- mushroom
- onion
- parsnip
- ship
- pea
- 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 and may have similar nutritional properties to conventional produce. However, it is better for the environment and contains much less pesticide residue. (7, 8, 9).
If you’re shopping for organic or fresher, locally grown produce, farmers markets may have lower prices than supermarkets (10).
For traditionally grown produce, supermarkets can usually offer the lowest prices (10).
Cheap Alternatives to Thanksgiving Essentials
Türkiye tips
Turkey is often the centerpiece of Thanksgiving festivities. This menu is also one of the most expensive menu items.
Despite the high prices, Butterball reports that 87% of hosts plan to serve turkey again this year (1).
So, if you are one of them, here are some tips to help you save money on your turkey purchase.
- Buy early: Many stores offer discounts on turkeys a few weeks before Thanksgiving. Look for sales and buy early.
- Think of a frozen turkey. Frozen turkeys are often less expensive than fresh turkeys. Plus, you can store it in the freezer until you’re ready to cook it.
- Try using a smaller bird. Instead of splurging on a large turkey, consider downsizing. If you have a small group, this can save you money.
If your guests don’t like it, skip the turkey altogether. For a more affordable option, you can serve a whole chicken, or instead, a vegetarian main such as quinoa-stuffed acorn squash.
Some people prefer pork as a main dish, but turkey is generally cheaper per pound than ham.11). Additionally, turkey prices are expected to be 16% cheaper than last year, while ham prices are expected to rise 5.2%.2).
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Budget-friendly aspect
Side dishes are an essential part of Thanksgiving, and there are many ways to make them inexpensively without sacrificing flavor.
Contrary to popular belief, not all fresh fruits and vegetables are more expensive, and not all canned or frozen options are more cost-effective (12, 13).
Here are some modern, money-saving produce ideas for your healthy, budget-friendly side:
Sweet Potatoes and Russet Potatoes
Even though prices are up 4% and 14% from last year, it’s still a great deal for a Thanksgiving dinner (13, 2). Skip the pre-cut, peeled fresh or frozen potatoes and buy them fresh and whole. Additionally, leaving the skin on adds fiber and texture to dishes. It also saves preparation time when roasting or mashing.
Seasoned Green Beans
The price of canned mung beans rose nearly 9% compared to last year.2). However, low-sodium canned green beans are still cheaper than fresh or frozen canned 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, try this healthy recipe that’s low in calories and fat. Or try the creamy, traditional version. It’s a holiday!
cranberry sauce
Homemade cranberry sauce can be a healthy and budget-friendly choice. The price of fresh cranberries is down 20% this year, while the price of canned cranberry sauce is up 7% (2). If you make your own cranberry sauce, you can also control the ingredients. This cuts down on refined sugars commonly found in canned jelly cranberry sauce.
However, canned cranberry sauce is still more cost-effective per serving. So if this is a customary snack your family only enjoys around the holidays, try canned cranberry sauce for both tradition and cost savings.
roasted carrots
Carrots are low in calories, high in antioxidants, and one of the cheapest vegetables (14, 13). Save by buying whole, raw carrots and avoiding pre-cut and peeled options (13). Simply wash, peel and chop them before following your favorite carrot roasting recipe for a delicious and inexpensive side dish.
bean dish
Dried beans and lentils are also one of the cheapest vegetables and high-protein foods (13, 15). To make hearty bean salads, soups or chili dishes, soak and cook dried beans instead of buying expensive canned varieties. These dishes can be prepared ahead of time and frozen for the holidays, making them a convenient, healthy, and affordable option.
Romaine Salad
Salads are another bargain option for the table. Not only is romaine lettuce one of the cheapest vegetables, its price has dropped by about 10% over the past year (13, 2). Add more economical fresh vegetables such as bell peppers, onions, radishes, and cucumbers (13). Try it with light homemade dressing. Now you have a quick and nutritious side dish.
Dessert on a dime
Dessert is a sweet ending to a Thanksgiving meal. And it doesn’t have to be expensive to please a crowd.
Classic options like pumpkin pie are budget-friendly, especially when you make them from scratch.
However, to save the most money, use fresh sugar pumpkins. Canned pumpkin is one of the most expensive vegetables per cup, and canned pumpkin prices are up 30% since last year.2, 13).
Another option is to use fresh fruit to make homemade crumbles or crisps. Raw apples and whole pears are two of the cheapest choices (13).
For a lighter option, you can slice this fruit and roast it with cinnamon. Or serve raw slices with homemade honey, yogurt and peanut butter dip.
conclusion
Meals for a large family come with some costs, especially considering current grocery prices. But Thanksgiving doesn’t have to break the bank. Prioritizing whole, nutritious, plant-based dishes can help you create a nutritious holiday celebration without overspending.
Planning to choose the cheapest seasonal produce, fresh or otherwise, can save you more money without sacrificing nutrition.
However, if your budget allows, you can keep traditional dishes on the menu.
You can enjoy your favorite classic dishes and get back to your health-conscious diet between holidays.
The post How to Prepare Thanksgiving Dinner on a Budget, According to a Nutritionist appeared first on MyFitnessPal Blog
