How to eat well on a budget

A nutritious diet can be expensive, but it doesn’t have to be! With a little planning and some mindful shopping, you can easily save money while enjoying your favorite nourishing foods.

Hello & welcome back to my blog! How often have you heard or said that eating well is more expensive? Well, today I want to show you that it doesn’t have to be. Enjoy reading:

Planning

  1. Have a plan
    Know how many meals you need to prep for, what you plan to cook during the week, and how much food you’ll need. Consider any lunches and dinners out, as well as any travel plans. This will likely vary week to week, so it’s helpful to plan it out. Otherwise, unused food can end up spoiling and getting thrown out – which is not only a waste of money, but a waste of food, too.
  2. Make a list
    After you’ve come up with your plan, make a list! Know what you’re going to purchase before you get to the store. Grocery stores are designed to entice customers to purchase more. Appealing displays make it more likely that shoppers will notice and add products they didn’t plan on buying to their carts. These foods can add significant costs to your grocery bill, and you’re much more likely to pick them up if you don’t have a specific list to work from.
  3. Coupons
    Many companies offer coupons for their products online. If there are certain products you know you purchase frequently, consider searching for coupons to save money.

Shopping

  1. Stick to the perimeters
    Packaged foods, which are typically found in the center of the grocery store, can be expensive. Premade sauces, cereals, packaged snacks, and other processed foods – especially from brand names – can quickly drive up your grocery bill. To avoid this, stick to the perimeters, including the produce area, deli counter, and dairy section – good for both your wallet and your health!
  2. Buy whole food
    Value-added products, like pre-chopped onions and fruit, may be convenient, but their prices are marked up. To cut costs, opt for whole fruits and veggies and chop them at home.
  3. Get plant-based protein
    Beans and legumes are nutritional powerhouses high in minerals and fiber. They’re also inexpensive. Beans and legumes are a filling addition to any meal, and dried beans have a very long shelf life!
  4. Shop seasonal
    Buying locally is a great way to offset the cost of organic foods. In-season produce is often featured right in the center of the produce section. It’s often abundant, which means it will cost less. Typically, it also has to travel less distance, which makes it not only cost-effective, but more energy efficient, too!
  5. Frozen Food
    For less expensive fruit and vegetable options (especially organic), don’t rule out the frozen foods section! Fruits and vegetables are typically flash-frozen right after harvest, which means they’ll still pack a nutritional punch. Frozen produce also keeps much longer than fresh produce, so it’s a great option if your fruits and veggies often go bad before you have a chance to eat them.
  6. Buy in bulk
    Dry goods in the bulk food section tend to cost less than the same amount of the same food in a package. Rather than paying for the package, opt to buy foods like rice, quinoa, nuts, seeds, and spices from the bulk foods section. Consider bringing your own containers for an even more sustainable option!
  7. Compare store prices
    Have you ever noticed that the same item costs less in certain stores? If you always shop at the same store, compare the prices of your go-to foods at other stores. You can often save money by being a little flexible with location.
  8. Compare unit prices
    Typically, stores will include two prices related to a product – the retail price (the price you pay) and the unit price (the price per a particular unit size). This makes it easier to see the better deal between different sizes or different brands.
    Let’s compare two brands of dried fruit as an example. Brand A costs $3.50 for 14 ounces ($0.25 per ounce) and Brand B costs $4.20 for 20 ounces ($0.21 per ounce). Brand B may cost slightly more up front, but it is the better deal overall.

I hope you found this blog post helpful! Leave me a comment below – I would love to hear from you.

Now you know what to do but the HOW is the most important isn’t it? And that’s exactly what I do as a Health Coach: I don’t tell you what to do but I help you to find out what works for you and how to get there. Leave me your comment below or simply book a free consultation with me. Hope you enjoyed reading!

As a Health Coach, I am mentoring my clients to create and maintain long-term lifestyle changes to enhance their overall quality of life. In addition to supporting clients with specific goals, I empower my clients to choose health-promoting behaviors that work for them. I raise awareness and offer support as clients move in their own bio-individual ways toward the greater health they want for themselves. My coaching hopefully leads to long-term behavior change, but only because I help my clients do the meaningful work that forms a strong foundation.

How can I help you? Are there any changes you wish for yourself? Is your health the best it could be? You can book your free consultation with me now:

Contact