• Menu
  • Skip to right header navigation
  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Before Header

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter
  • YouTube

Road to Living Whole

Effortless Therapeutic Diets

  • Shop Meal Plans
  • Search
  • Shop Meal Plans
  • Search
  • Recipes
  • Blog
  • Webinars
  • Resources
  • For Practitioners
  • Recipes
  • Blog
  • Webinars
  • Resources
  • For Practitioners
Food allergy guide and meal plans

7 Strategies For Eating Healthy On A Budget

strategies for eating healthy on a budget

August 14, 2018 //  by Marian Mitchell//  Leave a Comment

Many people feel like eating healthy is out of reach. It’s expensive and complicated while eating less healthy is cheap. I’ll be honest with you, yes, it is cheap in terms of your grocery budget. I know a family of 3 that spends $50 a week on groceries. They live off hotdogs, frozen pizzas, eggs, cereal, and popcorn. I spend between $100 and $130 on average for a gluten and dairy free mostly paleo eating family of 3.

There is still a cost that you won’t see in the grocery budget though. And that’s medical bills and quality of life.  Cheap food isn’t as nourishing so you will be sick more often which means doctors visits, medications, and time off work and school. It costs our energy, quality sleep, impacts our moods, and thus, our relationships. Kids get in trouble at school for being wiggly, then are grumpy from a sugar crash once the carbs process out of the blood. Then we are having meetings with the teachers. This is costing us more time and often, heartache. Eating healthy is worth a little extra money.

It doesn’t have to cost an arm and a leg though!

When I first started eating healthy, I shopped at Whole Foods and spent $800 or more a month on one adult and one toddler. That’s insane. I wanted to eat the best of the best but it wasn’t cost effective and I could still eat healthy without spending as much on food as I did on rent. As time went on I learned 7 strategies to make eating healthy affordable. Today I’m sharing them with you.

7 Strategies For Eating Healthy On A Budget

Cook at home.

eat healthy on a budgetCooking at home is the number one way to make eating healthy affordable. When you do the work yourself, you are cutting the cost by two-thirds on average. A healthy, vegetable-packed meal can easily cost less than $2 per person while buying a meal done for you can cost anywhere from $6 to $18 per person. That’s significant, to say the least.

Meal plan.

One big problem people run into is buying a bunch of food at the store without a plan. They get home and don’t know how to mesh all the food they bought. So then they dine out instead. Thus doubling their cost or more. Meal planning streamlines your budget, makes grocery shopping a cinch, and ensures you’re eating the food you buy. Need help developing a system? I got you covered. Check out my meal planning program here.

Eat seasonally.

eat seasonallyLearning how to cook with the produce that is cheap now is the best way to maximize your budget. It also adds variety into your life. I have about 15 recipes per season that are my go-to weekday recipes, then try new stuff on the weekends. By the time I’m bored with salads and zucchini, fall comes and I’m happily digging into winter squash, brussel sprouts, and bone broth based soups. If eating organic is important to you, eating seasonally is a must. Organic produce is almost the same price as it’s conventional counterparts when they are in season. When they are out of season the cost can double or even triple! It’s definitely worth learning to eat with the seasons.

Buy in bulk.

This is a big one! (No pun intended.) Grains, beans, sauces, nuts, seeds, dried fruit, and other pantry staples are much cheaper when bought in bulk or from the bulk section. This tip alone saved me over $30 a week. I invested in large airtight glass storage containers from IKEA and started stocking up. Not only did it save me a ton of money, I always have food available to cook up quickly. Quinoa is my go-to when running low on food but don’t feel like running to the store until tomorrow.

Learn how to repurpose leftovers.

Eating the same thing day after day gets boring fast. Learning how to repurpose your leftovers will save you money and keep you from getting bored and throwing money in the trash when those leftovers don’t get eaten. Leftover chicken I will add to a pasta dish, make into a chicken salad, or throw in a lettuce wrap. A bunch of small amounts of leftover vegetables that didn’t get added into recipes I’ll make into a skillet meal with eggs. A little creativity will go a long way with your budget and taste buds.

Eat dark leafy greens.

Making sure we are getting our nutrients will keep hunger and late night cravings at bay. Dark leafy greens like spinach, kale, collard, and swiss chard are not only affordable, they are like nature’s multi-vitamin (along with liver). Adding them to your diet will nourish your cells and reduce cravings because your cells are getting the nutrients they need. Add a cups worth to your smoothies, chop up and add your sauces, and eat salads to get plenty into your days.

Invest in essential kitchen tools.

It may seem counterintuitive but investing in specific kitchen tools that make cooking at home easier will go a long way in saving you money. Pre-spiralized vegetable noodles cost triple what it would cost to make them yourself, A sharp knife and quality cutting board make chopping a breeze. A good, high powered blender (like a Vitamix or Nutribullet) makes smoothies, sorbet, and sauces a breeze and have good texture. When cooking is easier, you’re more likely to cook what you buy and, even more importantly, enjoy it.

Other Blogs You May Enjoy

eat healthy picky eatersfoods that help prevent anemiaBenefits of vegetables for your skin

eating healthy on a budget

Category: Family Health, Nutrition, UncategorizedTag: budget, cost, friendly, healthy eating

Previous Post: «5 reasons a regular yoga practice is healthy 5 Reasons a Regular Yoga Practice Promotes Good Health
Next Post: Peach Pico De Gallo Peach Pico De Gallo»

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Hi! I’m Marian

About UsHere at Road to Living Whole we make following your doctor's therapeutic diet plan for your health recovery effortless. We have a variety of resources for you including meal plans, online webinar courses, and coaching services all designed to cut out the guess work so you can live your life and quickly regain your health. We are so glad you are here.

Learn more about us...

Find Something…

The Dish Cookbook

The Dish Cookbook

My cookbook, The Dish, sets you up from success from the start. You get truly helpful information on how to reduce your symptoms and over 80 recipes to give you the variety you need to stay on track. Available on Amazon! Learn more...

Recently…

  • Boost Your Energy This Year With the Right Food Choices January 20, 2021
  • 8 Great Ways To Take Good Care Of A Struggling Friend Or Family Member January 18, 2021
  • Starting The Year With A Healthy Mindset And Goals January 15, 2021
  • 10 Simple Ways To Reach Optimum Health January 14, 2021
  • 5 Pillars of an Autoimmune Lifestyle January 12, 2021

Get an extra 25% OFF your first order + a 30 day free trial membership when you sign up at Thrive Market! (Valid on orders $49+, max $20 discount)

Mairan Mitchell on DaoCloud

Featured In

healthy aperture road to living whole

tastespotting road to living whole

 

 

 

 

 

foodepix road to living whole       

mairmitchell

I help ND's patients follow the diet side of the treatment plan so they can effortlessly feel better faster.
🍲Therapeutic meal plans 🤟Coaching

ℝ𝕠𝕒𝕕 𝕥𝕠 𝕃𝕚𝕧𝕚𝕟𝕘 𝕎𝕙𝕠𝕝𝕖
First camping trip of 2021! ❤️ Shooting practi First camping trip of 2021! ❤️ Shooting practice, fire making with flint and steel, beef stew, and great views.
A low-mold diet is only complicated if you make it A low-mold diet is only complicated if you make it complicated. When you are clear on the basics, you can start making it work for you from there.

If you can't wrap your head around it, I have a meal plan and online coaching program that can help give you the jumpstart and tips you need to make it work. I also help you transition off the diet and back into a normal healthy eating lifestyle at the end of the 3 months! Learn more here: https://www.roadtolivingwhole.com/low-mold-diet-guide-meal-plan/

*the link is also in my bio
Working from home have you more sedentary than eve Working from home have you more sedentary than ever? You aren't alone!

I'm hearing this from friends and clients alike. They used to get at least 6000 steps in a day and now they are lucky if they get 2000. They are having more hip and back pain too. At the office the bathroom is a lot further away, we had meetings to walk to, lunches, etc. Now literally everything is often on the computer. How does one build movement into your day when there isn't much room to do so? I have a couple of suggestions:

1. Take a 10 minute break every hour or between tasks. Go for a quick walk around your building, do some stretches, go refill your water, do a quick HIIT workout, just get up out of the chair and give your eyes a break. This micro breaks will not only improve your physical wellness, they actually help you be more productive too!
2. Workout during what would have been your commute time. There are a lot of free and paid workout programs out there that are 10-60 minutes long. Replace your would be commute with a workout. There's no reason not to!

These are my suggestions. What have you been doing to include movement into your days?
Spaghetti squash is a great low calorie and nutrie Spaghetti squash is a great low calorie and nutrient dense pasta replacement. It does have a different, sweet flavor that I prefer to pair with a mild spicy sausage or spicy marinara sauce versus pesto or other sweeter sauce.

This quick dinner is just a couple of chicken or pork sausage cooked in the pot with olive oil and garlic, then add in kale and basil leaves plus a couple of cups of cooked and shredded spaghetti squash topped with salt to taste. It's a regular during the fall and winter months. 

You can find the full recipe here: https://www.roadtolivingwhole.com/spaghetti-squash-sausage-baby-kale/
Healthy fats don't make you fat. Fat has been dem Healthy fats don't make you fat.

Fat has been demonized for years. The popularity of the ketogenic diet has brought it back into fashion, but there's still an innate pull to avoid it.

Did you know that studies since the 1950's have consistently shown that a diet higher in fat and lower in carbs (not ketogenic levels) reduces your appetite while also keeping you satiated? Also, those who eat this way consume 300-600 calories less per day without feeling hungry? Pretty dang cool.

Healthy animal fats are also one of the few sources of nutrients necessary to support the immune system including vitamins, A, D, E, and K2. 

Healthy fats include:
Butter (from pastured animals)
Egg yolks
Fatty fish
Coconut flesh and oil
Olives and olive oil
Avocado and avocado oil
Nuts, seeds, and their butters
Lard and tallow from pastured animals

I like to enjoy 1-2 servings per meal to keep me satiated all day long.
Mold toxicity while rare is often a root cause iss Mold toxicity while rare is often a root cause issue to many other health conditions including
autoimmune disease
migraines
joint pain and swelling
chronic fatigue
systemic pain and inflammation
chronic sinus issues
stubborn GI issues
and many more that nothing seems to help improve

Mold exposure typically happens in the home or office and the constant exposure slowly takes hold in the body. Once it takes hold, it is stubborn and is an extremely long process to get rid of. Typically you find out you have mold in your system through a blood test.

WHAT TO DO IF YOU TEST POSITIVE FOR MOLD
#1 Test your home
If you test positive, then you'll want to get your home tested. If your home has a mold issue, remediation is the best course of action versus trying to take care of it yourself. They will protect your AC system and the rest of your home so that the mold doesn't spread to new areas and continue making you sick.

#2 See a Knowledgeable Doctor
Secondly, you'll need to see a doctor well versed in mold toxicity (like Dr. Geyer) to get on a supplement plan to slowly add-in binding agents and ones to support your intestinal tract, liver, and kidneys during the detox process.

#3 Limit Mold Intake For 3-6 Months
This is where a low mold diet comes into play. You have to limit the number of mycotoxins entering your body through your food for 3-6 months so that you can starve the mold out instead of constantly replenishing it. This is an essential step in recovering from Mold Toxicity/Mold Illness.
I love when simple meets flavorful. Sometimes I'm I love when simple meets flavorful. Sometimes I'm amazed at how delicious just a few ingredients can truly be. This beauty is:
1 bag @traderjoes cauliflower gnocchi
1 tbsp extra virgin olive oil
4 tbsp pesto sauce
1/3 cup sliced sundried tomatoes
1/3 cup kalamata olives
1 cup cooked chicken breast cubed
1 handful arugula

Cook gnocchi according to directions, then add all ingredients except the arugula and cook for 3-4 minutes. Then fold in arugula and let wilt for 1-2 minutes. DONE! 

Get the recipe again here: https://www.roadtolivingwhole.com/mediterranean-style-cauliflower-gnocchi/
5 key elements to a sustainable meal planning syst 5 key elements to a sustainable meal planning system.

If it's not easy, you won't stick to it. Then you'll be spending way too much on a mixture of groceries and eating out.

A sustainable meal planning system includes all of these:

▪️has just enough variety to make it enjoyable
▪️simple to shop and prep for
▪️includes vegetables with every meal
▪️uses recipes you enjoy and know how to cook
▪️leaves room for going out and having a life

Meal planning is usually easier said than done. If you want more in-depth help and training on how to meal plan for your crazy life, check out my Meal Planning Program here: https://www.roadtolivingwhole.com/meal-plans/
Eating well is simple. It doesn't matter what food Eating well is simple. It doesn't matter what food sensitivities you have, gut issues going on, if you need to eat low mold, low histamine, low oxalate, need to avoid fructose, or have autoimmune disease, this is the foundation. From there it's just tweaks.
Load More... Follow on Instagram

Footer

Get in Touch

15955 N. Dail Blvd Suite 3

Scottsdale, AZ 85260

602-688-4745

marian@roadtolivingwhole.com

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter
  • YouTube
  • Home
  • Health Coaching
  • My Approach
  • Programs
  • Terms & Conditions
  • Privacy Policy

Copyright © 2021 · Road to Living Whole, LLC. All Rights Reserved.