Eating Healthy on a Budget

In previous blogs we’ve talked about the importance of eating a non-inflammatory, balanced diet for hormonal health and the prevention of onset of disease… but we need to address the elephant in the room. It seems like all healthy food is expensive. I don’t know about where you live, but I can speak for everyone in SF when I say that food prices are steep.

 In this post, I’m going to give you some tips and tricks for eating healthy on a budget. I promise it’s possible with a little bit of planning, patience and creativity!

Eating a well-balanced diet with foods that are anti-inflammatory can be hard in the culture of the Western diet. The “Western diet” includes highly processed foods and foods that are stripped of many of the natural nutrients found (see blog titled “Are We What We Eat?” for more information on this!).

An interesting study investigated barriers to eating healthy foods and found that lack of availability in more local grocery stores with higher prices was a large barrier to eating healthier (Jetter and Cassady, 2006). We love supporting small businesses, but it comes at a price.

I’m sure this information isn’t new to you all, but maybe it’s the gentle nudge you need to just try it out! Once I started making food from scratch, I fell in love with cooking and creating food that nourishes my body. And then you can say “I did that!”  

Make it from scratch

There are so many things that you can make from scratch as a healthy swap to the processed, more expensive version that you buy from the store. I know I know.. who’s got the time?! And honestly, I completely understand. But if we have time to scroll on Instagram for an hour or watch 2 episodes of TV… we can make the time with a little bit of prioritization.

Some things that I like to make from scratch to avoid food chemicals:

-       Tortillas (also they just taste SO much better from scratch)

-       Ketchup

-       Gnocchi

-       Pizza dough

-       Enchilada sauce

-       Sloppy Joe sauce

-       Alfredo sauce

-       Empanadas

-       Focaccia

-       Bread buns

-       scones

This is just a start! If you want any of these recipes, comment and I’ll send them to you!

Weekly Meal Plan

In my own personal journey with nutrition, I have found that planning out my meals is the biggest money saver for me. Some people eat the same thing almost every day for consistency, and that works for some! It allows you to really buy in bulk which saves you money. With your meal planning, prioritize how you will get your protein throughout the day. Focusing on protein intake will help you feel fuller for longer and will help prevent you from spending so much money on last minute snacks throughout the day (Moon & Koh, 2020).

In my opinion, I get bored of eating the same thing every day. I even get bored from leftovers if I have to eat it for a second or third meal in a row…

Here’s the key. Crossover ingredients for different meals for the week. If you know you need barbecue sauce for your sloppy joes one night, utilize the rest of your barbecue sauce for barbecue chicken and cornbread later in the week!

Go into the store with a list. And stick to it! This is honestly one of the biggest tips I can provide. When you can go into the store with a PLAN, you can stick to the plan and prevent yourself from grabbing a bunch of ingredients that don’t go with your planned out meals. I like to allow myself to get 1 item that is not on the list each week to try… Treat yourself a little bit!

Buying certain ingredients in bulk (and frozen!)

Frozen fruit. Frozen veggies. Frozen chicken/ fish. Do it! Costco has some amazing options to buy these items in bulk and save some money in the long run. Here’s what I like to buy frozen and in bulk, and then I supplement my meals with some fresh produce as well. The key is to ensure that your ingredients are clean and don’t have added ingredients to keep it “fresh” longer.

-       Organic flour

-       Frozen chicken patties

-       Frozen broccoli

-       Frozen mixed fruit

-       Frozen chicken breast

-       White rice

-       Ground beef (doesn’t start frozen, but you can freeze the packs!)

-       Olive oil/ avocado oil to cook with

-       Oats- for morning oatmeal and overnight oats

-       Kodiak protein pancake/muffin mix

Buying these ingredients and supplementing with fresh vegetables can help you save some money. The initial price of bulk buying will be high, but your bills for the following month(s) will be much lower.

Cook at home!!

Going out to eat should be a treat. I really enjoy going out to eat, but I don’t enjoy spending $25 on one meal, when I know I have bought food at home to make. It’s like going to a store and buying a cute new dress for an occasion, and then going to a different store and buying another cute dress for the same occasion… Also, it is just healthier to eat at home!

So, save going out to eat for a time to catch up with friends and build community, and cook at home the rest of the time.

Studies show that it takes 21 days to build a habit. Start small with cooking from scratch. I started with tortillas and slowly made my way into breads/more time consuming foods. Making. Small changes over time creates big change. I hope these tips were helpful!

What tips do you have?

Jetter, Karen M., and Diana L. Cassady. “The Availability and Cost of Healthier Food Alternatives.” American Journal of Preventive Medicine, vol. 30, no. 1, Jan. 2006, pp. 38–44, www.sciencedirect.com/science/article/pii/S0749379705003351, https://doi.org/10.1016/j.amepre.2005.08.039.

Moon, J., & Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome, 29(3), 166–173. https://doi.org/10.7570/jomes20028