How to Save Money After ACL Surgery [at least on food…]

Nutrition Tips

Recovering from ACL surgery can strain not only your body but also your wallet. Medical bills, therapy sessions, and time off work can make finances tight—leaving many wondering how can you save money after ACL surgery and still prioritize nutrition?

Good news: you don’t need to spend a fortune on food or spend hours in the kitchen to eat well during your recovery.

Here’s a breakdown of simple, actionable steps to help you save money on food while still fueling your body for recovery.

Want to watch How To Save Money After ACL Surgery on YouTube?

Decide Where You Want to Spend

First, think about what matters most to you when it comes to food. Food is more than fuel—it’s comfort, community, tradition, and joy. Does convenience top your list? Maybe pre-chopped produce or a quick meal from a local favorite like Chipotle adds value to your day. These small indulgences are okay if they bring you joy and fit into your budget.

However, it’s important to set boundaries. For instance, a weekly takeout splurge might feel great, but daily DoorDash runs can drain your bank account fast. Decide what’s worth spending on, and stick to a plan.

Swap High-Cost Items

Some food categories eat up more of your grocery budget than others. Here are a few easy swaps to cut costs:

Restaurants and Fast Food

Love grabbing fast food like Chick-fil-A? Instead of cutting it out completely, try recreating your favorite meals at home. Toss frozen chicken nuggets in the oven, add a fruit cup, and voilà! Pair it with something you enjoy, like your favorite TV show or a relaxing bath, to replace that feel-good vibe.

Snacks

Snacks can be shockingly expensive. Bars, chips, and pre-packaged treats cost more than simpler options like fruit and peanut butter or yogurt. Want something crunchy? Popcorn is an inexpensive, satisfying alternative to chips.

Protein

Meat is often the priciest part of your grocery bill. Buying in bulk and freezing portions can save you a ton. If you’ve got freezer space, try bulk options or subscription services like ButcherBox or Wild Alaskan for seafood. These can also make great holiday or birthday gifts—ask for a protein subscription instead of gift cards or gadgets.

Make Low-Cost Cooking Simple

Cooking doesn’t have to be overwhelming. Start small and make it manageable:

  • Use a “dump meal” recipe for leftovers. Got random veggies or meat in your fridge? Chili is a great “catch-all” meal—just throw everything in with some canned tomatoes and seasoning for a couple of extra meals.
  • Plan meals with less waste. Programs like Misfits Market or Imperfect Foods sell produce for less because it’s not visually perfect. It tastes the same but comes at a lower price, helping your budget and reducing food waste.
  • Let technology help. Use tools like grocery apps for coupons or try ChatGPT. With ChatGPT, you can ask for a meal plan that fits your diet and budget, then adjust the suggestions to suit your needs.

Extra Resources for Tight Budgets

If money’s especially tight, don’t overlook community resources. Many college campuses have food pantries that require no paperwork or questions asked. These can be an excellent option if you’re a student-athlete struggling to balance meal costs with recovery.

Tips for Sustainable Changes

Remember, this isn’t about changing everything overnight. Focus on baby steps. Choose one area—whether it’s cutting back on takeout, swapping pricey snacks for budget-friendly ones, or buying protein in bulk—and stick to that change for a few weeks.

Also, plan for your “worst-case scenario.” What will you eat on a bad day? When you’re too exhausted to cook, what’s your go-to backup meal? Prepping for those moments makes it easier to stay on track with minimal effort.

Conclusion

Recovering from ACL surgery doesn’t have to mean blowing your budget on food or spending hours cooking from scratch. By prioritizing what brings you joy, swapping expensive habits for simple alternatives, and using resources like food pantries or subscription services, you can eat well without emptying your wallet.

Think small, take it step-by-step, and give yourself grace along the way. Recovery is a marathon, not a sprint—and your financial health matters just as much as your physical recovery.

For more specific guidelines based on your body, your injury, your taste preferences and needs, check out The Menu Challenge!

Happy Fueling <3

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Emily Barnhart

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