Meal Consumption During Inflation - Practical Advice
Tomasz Jankowski
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Diets Premium Expert • 23.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Tomasz Jankowski | min read 5 min | Scientifically reviewed by a clinical dietitian 23.03.2026 |
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Key Takeaways
Over the recent period, the costs of food have significantly risen, as many Polish consumers have undoubtedly realized. In this article, we present several practical tips that will enable you to save on meals, while maintaining a healthy and balanced diet!
Meal Plan
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Does a Diet Have to be Expensive?
Nowadays, there is a common understanding that while implementing a diet, more needs to be paid for shopping. However, it happens that this is not always the case – based on a previously prepared menu, you can create a shopping list, and visiting the store with it can prevent adding unnecessary products to the cart. This will, in turn, be associated with a lower bill. The nutrition plan can consist of generally available and more affordable products. If the diet is created by a nutritionist, it should be possible to discuss financial possibilities. A specialist should adapt the nutritional plan to the patient's budget. It is also important to note that an affordable diet does not have to be boring and tasteless! Limiting more expensive products or giving them up for a certain period allows for the inclusion of others – those more cost-effective. Freezing products can also be helpful, especially for seasonal products that are not only cheaper but also healthier and tastier. If there are promotions in the stores, you can stock up on larger quantities of the products. Before shopping, it is worth checking offers in different stores. A shopping list will also be helpful here.
A sample daily meal plan during inflation
Preparation time: 10 minutes Ingredients (per 1 serving): oat flakes 5 tablespoons (50 g), milk 1 glass (240 ml), apple 1 piece (200 g) cinnamon ½ teaspoon (2 g), sunflower seeds 2 tablespoons (10 g). Preparation: 1. Heat the milk in a pot. 2. Add the oat flakes and cinnamon, cook for about 5 minutes. 3. Cut the apple into cubes, add it at the end of the cooking time of the oat flakes. 4. Transfer everything to a plate and sprinkle with sunflower seeds. Nutritional values (1 serving): – energy: 438 kcal, – protein: 16.9 g, – fat: 10.2 g, – carbohydrates: 72.6 g.
Second Breakfast: A Loaf with Ham, Cheese, and Cucumber
The preparation time is 10 minutes. Ingredients (for one serving): – Grapefruit bread – piece (70 g), – butter – spoon (5 g), – chicken ham – two pieces (40 g), – yellow cheese – piece (15 g), – cucumber – piece (50 g). Preparation: 1. Cut the bread in half and spread butter on the lower half. 2. Lay the ham and cheese on top. 3. Slice the cucumber into thin rounds and place them on the sandwich. 4. Cover the top half of the bread. Nutritional value per serving: – energy: 315 kcal, – protein: 19.8 g, – fat: 9.3 g, – carbohydrates: 40.9 g.
Midday repast featuring lentils in tomato sauce and potatoes
Preparation takes 35 minutes. Ingredients (for 1 serving): Lentil seeds – 5 teaspoons (75 g), Tomato puree – glass (240 g), Carrots – piece (45 g), Onion – patch (20 g), Olive oil – spoon (5 g), Potatoes – 2 pieces (200 g), Salt – peak (0,2 g), Pepper – sprout (0,2g), Sweet pepper – 1⁄2 teas (2 g), Pickled cucumber – 50 g). Recipe: 1. Soak lentils in water overnight. 2. Then transfer to a pot, add water and cook until soft (1-1.5 hours). 3. Peel potatoes and cook in salted water. 4. Heat olive oil in a pan. 5. Finely chop the onion and sauté in oil. 6. Peel carrots, slice and add to the onion, simmer for 10 minutes. 7. Pour everything with the tomato puree, add lentils, season and cook for 5 minutes. 8. When the potatoes are soft, place them on a plate. 9. Then add lentils in tomato sauce. 10. Serve the whole meal with pickled cucumber. Nutritional value (1 serving): – Energy: 590 kcal, – Protein: 22.1 g, – Fat: 11.1 g, – Carbohydrates: 105.9 g.
Dinner with spinach crepes
Preparation time: 30 minutes Ingredients (per serving): wheat flour – 3 tablespoons (35 g), egg – piece (50 g), milk – 1⁄2 cup (120 ml), olive oil – 2 teaspoons (10 g), frozen spinach – portion (150 g), onion – slice (20 g), salt – 2 pinches (0,4 g), pepper – pinch (0,2 g). Preparation: 1. Combine egg, flour, milk, and a pinch of salt in a bowl. 2. Heat olive oil in a pan and cook the crepes. 3. In another pan, heat another teaspoon of oil and sauté finely chopped onion. 4. Then add spinach, a pinch of salt, and pepper and simmer on low heat for 10–15 minutes. 5. Place the prepared filling on the crepes. Nutritional value (1 serving): energy: 374 kcal, protein: 16.4 g, fat: 17.9 g, carbohydrates: 39.3 g.
mgr Tomasz Jankowski
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