HEALTHY EATING ON A BUDGET | 10 grocery shopping tips to save money

HEALTHY EATING ON A BUDGET | 10 grocery shopping tips to save money


– When it comes to healthy eating, there’s a question I get all of the time, and it’s how to eat healthy on a budget. And this probably applies to
everyone in the community, whether you’re single, you’re
married, you’re a parent, you’re a student, or you’re retired, because I think we would
all gladly save some money. The truth is, eating
wholesome, delicious food doesn’t have to be expensive. The key is to hone in on
strategic budget-friendly picks, to make sure you’re stocked
with the right kitchen staples, and take steps to minimize food waste so you’re not literally
throwing money away in the form of wilted
greens or mushy bananas. So today, I wanted to share my top 10 tips to make healthy eating more affordable. (gentle music) When it comes to buying
the healthiest meat, I always suggest buying organic, pastured, and grass-fed options. These are not only better for you, but they’re better for the planet. However, stocking up on
the highest-quality meat will quickly drain your bank account, so my suggestion here is
to simply buy less meat. When you do buy it, buy the
good stuff, but then supplement your protein intake with budget-friendly, plant-based sources of
protein like pulses, which include beans,
chickpeas, peas, and lentils. When readers on my website ask
me for a meatless alternative for one of my recipes, I
frequently recommend lentils. They’re packed with protein and fiber, and definitely will fill you up. So I often whip up a
big batch on the weekend to add to salads, soups,
and baked sweet potatoes throughout the week. (gentle music) To further slash your meat budget, get familiar with the
tougher cuts of meat. Often, the tougher cuts, like
pork shoulder, beef chuck, and stew meat, will be the
least expensive of the bunch, and this is across the board, even with organic and grass-fed options. So how do make these tougher
cuts of meat delicious? It’s easy! Just cook them low and slow
in a Crock-Pot or slow cooker until they are ultra tender. And if you need a recipe idea,
my slow-cooker pulled pork is a reader favorite
that’s perfect for fall. (gentle music) Eggs are pretty much the least expensive, whole-food source of
protein that you can buy. So even if you spend $6 on
a dozen pasture-raised eggs, that’s just 50 cents per egg. And the best part is that eggs can definitely go beyond breakfast. You can whip up some
hard-boiled eggs to eat as a high-protein snack
throughout the week, or turn my breakfast casserole
into a dinner-worthy meal by serving it up with leftover
veggies and wilted greens that are on the verge of going bad. (gentle music) Ah, the motto of Downshiftology,
which is eating in season. Not only is in-season
produce fresher and tastier, but the abundance of the crop
usually drives down prices, making it far more affordable. Seasonable produce and trends
will vary region to region, but you can do a little
bit of research to find out what’s in season in your area, and start to plan your meals accordingly. If you wanna maximize the abundance of in-season produce even
more, don’t be afraid to cook and meal prep large portions
and utilize leftovers. Making Crock-Pot or casserole dishes, such as my zucchini lasagna
or chicken broccoli casserole, is a great way to take advantage of cheaper in-season produce pricing. Just make a large batch,
freeze it, and you can reap the rewards of those savings
long into the future. (gentle music) If your healthy lifestyle has
you snacking on lots of nuts, get strategic about which ones you buy, because pound for pound, the
price can vary drastically. Walnuts are often several
dollars less per pound than cashews, almonds, and pecans, while containing the highest
level of anti-inflammatory, brain-friendly, plant-based
Omega-3 fatty acids. So that makes walnuts a healthy, cost-effective snack choice. (gentle music) Across the board with both
organic and non-organic, frozen fruits and vegetables
are less expensive than fresh, yet they’re just as nutritious. In fact, frozen produce
is picked at its peak in terms of freshness,
then immediately frozen to lock in all that goodness. Frozen vegetables like
peas and green beans make a great addition to
curries, soups, and stir-fries, while frozen fruits like
blueberries and mango are perfect for smoothies,
oatmeal, and of course, my chia pudding. (gentle music) Non-dairy milks that you buy
at the store are mostly water, but they still cost a pretty penny. So I recommend that you make
your own, which is extremely easy to do, and no, it doesn’t
always require straining or a lot of time in the kitchen. In fact, two of the quickest varieties are cashew milk and hemp milk. For cashew milk, simply soak one cup of raw cashews overnight, then
blend with four cups of water until smooth and creamy. For hemp milk, blend a half
a cup of hemp seeds, which are also known as hemp hearts,
with four cups of water. Both of those recipes
are easy, affordable, and you won’t have any
unnecessary ingredients that you may have in store-bought brands. And bonus, I just added
the hemp milk recipe to my website as well. (gentle music) One of the biggest budgetary
downfalls for people starting to revamp their eating are the packaged, healthy treats and snacks. Now you know what I’m talking about here. These are the grain-free cookies
and granola, protein bars, those bite-sized macaroons,
and dairy-free ice cream. Now of course, these can
be enjoyed in moderation in a healthy lifestyle, but
remember that you’re paying a premium for these products. So instead, make whole, fresh
foods your main priority, and when it comes to
treats, make your own. Most of my dessert and treat recipes, which includes those cookies and macaroons and dairy-free ice
creams, can be made easily and more cheaply from
ingredients you’d find in a well-stocked healthy pantry. (gentle music) All right, how many of you have
stocked up on fresh produce only to have half of it wilt or spoil before you’ve had a chance to use it? Food waste is a huge drain
on your bank account, and one of the ways I minimize
that is by using my freezer, because you can freeze almost anything. If you have bananas going brown and mushy, slice them up, and store
them in the freezer for smoothies and banana bread. If you can’t use up those
Siete grain-free tortillas fast enough, store them in the freezer, and remove each one
individually as needed. If you can’t go through a
large bag of organic spinach for your smoothies before it wilts, just toss it into the freezer
right after you buy it, and grab a handful whenever you need it. If you’ve got way too many
avocados that are perfectly ripe, dice them, toss them with lemon juice, and store them in a freezer-safe bag. You can even prep then freeze chia pudding with fresh fruit that’s
on the verge of going bad. I think you guys get the idea here. The freezer is absolutely your friend when it comes to minimizing food waste. (gentle music) Grocery stores specializing
in healthy food can sometimes be pricey, and your
run-of-the-mill grocery store doesn’t always have the variety and the ingredients that you need. So that’s where a membership to Costco and Amazon Prime comes in extremely handy. Surprisingly, Costco
carries a wide variety of organic produce, organic meats, and healthy packaged foods, including the items that
I buy most frequently. A yearly membership to Costco
will run you about $60, but when you look at the cost
savings of buying in bulk, it’s certainly worth it. When it comes to online shopping, if you don’t have an
Amazon Prime membership, you should definitely consider it. You can save on the
ingredients you buy most often with subscriptions, and this is perfect for all of your pantry staples. Things like nuts and seeds
and flours, I always buy on Amazon with my Prime
membership, and I’m saving on gas because I don’t have to
drive to the grocery store. But if you do drive to the
store and shop at Whole Foods, there’s a bonus, because with
your Amazon Prime membership, you can save 10% on sale
items, and get access to special deals, coupons, and
savings throughout the store. I hope you guys found these tips helpful, and as I try to think of
more, I will post them on Instagram Stories and in
our private Facebook group. I always welcome you to add your tips into the comments below. It’s incredibly helpful to the community, and I know everyone appreciates it. All right, that’s it for me this week. If you enjoyed this video, make
sure to give it a thumbs-up. And I’m gonna get started
on the next video, which I know you guys
are really excited about. It’s the fall meal prep. So don’t go anywhere. And I will see you guys again real soon. (gentle music)

100 thoughts on “HEALTHY EATING ON A BUDGET | 10 grocery shopping tips to save money”

  1. Hi guys – I hope you found these tips helpful! If you have additional tips, please do share them in the comments below! xo – Lisa

  2. These tips are so useful!! Especially for a college student! Can you make a video dedicated to what kinds of produce we can or cannot freeze? Thank you, I love your channel and can’t wait for your new videos!!

  3. Good evening from France 🇫🇷
    I don't know if you speak the french, but there are two books that I will be offered Christmas. It's about "our adventure without fridge or almost" by Marie Cochard (Notre aventure sans frigo ou presque). This book talks about how to conserve vegetables, fruits and find alternatives more ecological than the fridge. The author thinks fridge serves more closet than a true means of conservation but I admit, I think it must be difficult to do without it completely.The second, it's "feelings" (les épluchures) of the same author, talks about the French people call "no-waste cooking" (cuisine anti-gaspillage), it's a new phenomenon which consists (for exemple) to make great recipes with carrot tops, apple cores, or peduncles of apples… I think these are good inspirational books to live better.. as Bea Johnson' book 🙂

  4. I think you seriously need to put a video on tips for freezing. Freezing food doesn’t work for me the way you seem to portray and I’ve tried a million things.

  5. Dehydrating things like celery, garlic, onions, etc, is something I started two years ago and it helps my budget. I hate wasting food.

  6. I suggest eating walnuts with cheese. Prep your food list and meals a week or so ahead. Freeze protein pancakes ( I make butternut squash pancakes and add protein powder ). Use ice cube trays to freeze lemon, mint and ginger ( add to acv and warm water ). You can purée avocados, herbs, greens and even kefir. Handy in making shakes and smoothies.

  7. Make friends with your local Butcher, Fishmonger, Farmers Market vendors. They often give you tips on what's good, what's cheap this week and what's coming up next week. My local butcher sends out text messages to his customers about his weekly specials.

  8. Great tips and reminders Lisa, thank you so much! Do you use amazon pantry or just buy grocery staples with Prime? I've had prime like, since it started and love it, but was wondering if they have stepped up the pantry now with the acquisition of Whole Foods? Anyway, great video as always and can't wait for the new meal prep <3 xxoo

  9. I tried looking but may have still missed it…. do you have a video on staples you like to keep in your kitchen. We are so used to having things in our pantry/freezer especially during the long snowy months where we cant or dont want to get to the store.

  10. Do you ever shop at your local Farmer's Market? I buy fabulous fruits & veggies there. Whatever I don't plan to use right away I can freeze. This way I can support both local farmers & my healthy food habit! 🙂

  11. ❶ Replace some meat with other proteins.
    —– healthiest meat: organic, pastured, grass-fed = BUY LESS
    —– plant based protein: pulses- beans, chickpeas, peas, and lentils
    ❷ Use the least expensive cuts of meat.
    —– familiarize yourself with the TOUGHER CUTS OF MEAT = pork shoulder, beef chuck, and stew meat
    —– Cook them low & slow.
    ❸ Don't forget to buy eggs.
    ❹ Shop & eat in season.
    —– Cook in large portions then freeze them.
    ❺ Snack on walnuts.
    —– applicable only if walnuts is cheaper in your region. HAHA
    ❻ Take advantage of Frozen Fruits and Vegetables.
    ❼ Skip pricey nut milks and make your own.
    —– cashew milk and hemp milk
    ❽ Skip the pre-made "healthy" treats
    —– Make fresh whole foods your priority.
    —– For treats, make your own.
    ❾ Minimize food waste with your freezer
    —– bananas, greens
    —– ripe avocados: dice them, add lime juice, freeze
    ❿ Consider Costco and Amazon memberships.

  12. Every one of your videos has helped me maintain a proper healthy kitchen. I’m especially happy that I was able to wear a T-shirt TUCKED IN to my jeans today. Lisa, thank you for being a part of my healthy lifestyle.

  13. Totally agree with tip 9! As a family of 4, and only me able to properly cook a meal from scratch, we were throwing away so much fruit and veg on weeks that I was too busy to use up everything I bought. So I started cooking up batches of meals on a sunday with anything I saw was on its way out, and freezing for the boys to reheat through the week. Also, started allocating just one day a week for food shopping, and before making my shopping list, wrote down everything I already had in my fridge and freezer so I didn't double up on stuff by accident. We've saved a shocking amount of money over the last several weeks doing it this way, I honestly can't believe it!

  14. Can you do a video on healthy pantry staples that you suggest 😀another great video and can’t wait for the fall meal prep 🥳

  15. wooo hoooo! Until now unable to believe I just made $539 with this terrific web-site here: No1ProfitsClub (search in googlle – no spaces)

  16. Your channel is amazing! Quality, content, and aesthetic wise! Plus those tips are very much practical, and gave a better insight how to shop smarter, so thanks a lot! :]

  17. Hi there! From Toronto Canada 🇨🇦 I’m one person in my place – on a fixed income too. Condo living does not always allow for extra storage or a big fridge / freezer. Cooking for one person can be more challenging- even buying fresh herbs they go bad before I can use them up. Any suggestions when my freezer is tiny? Appreciate all your great ideas here on your channel. xx

  18. Hi- I love making like a dozen scrambled eggs. A pound of ground turkey and a bag of frozen peppers, like red ,green, maybe onion, mushroom mix. Maybe a few slices of cheese if you like..Just cook turkey, eggs and vegi in seperate pans and mix all together after. Its cheap and easy to make. Put leftovers in frig and reheat as needed.

  19. its actually my first time watching .. i really enjoyed it.. Everything so neat and organized… it gave me so much motivation.. so thanks

  20. in one of your tips you something about prime members and whole foods can you explain how that works please. I'm a member and new to the healthy eating thanks ps I'm a prime member.

  21. Have you ever tried shopping at a local coop instead of Whole Foods? Deals are usually better and you can buy a membership and get discount, you also invest in the local economy.

  22. Thank you so much for your help and beautiful idea 💡 I did most of them but it’s nice to hear you and complete 🙏😘❤️👍🏻

  23. My ultimate tips is simply incorporate intermittent fasting in your healthy lifestyle. Go for 16 hour fasting at least, and have 2 meals per day. Saving a lot of money and time too. And not to mention, the amazing powerful health benefits of it 🙂

  24. I work at Whole Foods have for 20 years and another tip is canned 365 wild salmon! One can=4.99= 2 servings! I love making salmon burgers with them!

  25. This is truly a life saver kinda video! I don’t know how many times I threw away avocados and fresh spinach because I couldn’t consume them in time. Thanks for your share, I know now what to do with them✅ keep them in freezer 🙂
    By the way, I also freeze quinoa. Comes very handy on those busy weeknights.

  26. Keep ginger garlic paste in your fridge and keep a pot of curcuma as well. You ll be able to make every tomato sauce tastier tastier.

  27. I love so much your videos and your channel. It's amazing. Thank you so much to share share with us. Thank you so much to subscribe my channel too: wonderful cook br

  28. Why would you spend $6 on a carton of eggs? Don't shop at Whole Foods if you're on a budget. You can get eggs for like $1 at other stores.
    There are some good tips in the other ones though.

  29. I actually prioritize meat and eggs. It has definitely changed my appetite as I do not feel hungry as often as usual! Bulking up with plant based stuff has ended up costing more and since the stomach has been bulked up so much, you end up hungry more often. We have even cut down on our plastics to 80-90% because of our lifestyle change. Meat with a good amount of fat paired with eggs are already packed with nutrition (contrary to popular belief!).

    We do buy frozen fruit (strawbs and blurbs) as a treat!

    Save up the bones from the meat you eat, freeze them and when the amount is enough, boil them for broth!

    We also render our own fat from the meat we eat and save it to cook with. We haven't bought any oil for months now! Less waste and cost.

    I do also agree with the tougher meat types and slow cook them. 🙂

  30. My biggest takeaway from a childhood spent in poverty — eat nose-to-tail. This is the biggest difference I have observed in poverty eating of my home country versus Canada where I grew up. I was raised on bones, blood, fat, tails, tongues, livers, hearts etc. and those foods are so delicious and nutrient-dense but a fraction of the cost of prime cuts. Opening yourself up to a world beyond boneless, skinless chicken breast can seem intimidating at first but you'll discover a wealth of amazing recipes from around the world that have sustained people forever.

  31. Great suggestions! I second the frozen fruit and veg idea. My fav part about this is you can eat as little or as much as you want without wasting. So this helps me get a little more veg in everything where I otherwise wouldn't want to open a big can or prep something fresh.

    My fav frozen thing these days is mango. Yes smoothies but I eat it right out of the bag…its sweet and bright and satisfies like ice cream. I also prefer frozen because fresh mango is slimy and slippery when you are prepping it. And fresh is stringy and gets in your teeth.

    I have seen somewhere that you can make a taco meat substitute with a sautéed blend of lentils and walnuts.

  32. Nearest Whole Foods is on the other side of my state. BUT I love Thrive online! Sames prices as my local grocery store, which makes a valiant attempt. Didn't know about freezing spinach and avocado!!

  33. Love all the tips. Something that has worked for my family is to meal plan and buy accordingly. Also, shop your pantry and freezer before going to the store.

  34. Another great money-saving tip: you can make nut milks with premade nut butters!! About a tablespoon of nut butter with 1-2 cups of water in a blender and you've got the easiest but milk ever in just one minute! No soaking, no straining, no planning ahead! And a jar of nut butter is only like $5-8. That's a lot of nut milk!

  35. Hi, I love the all your ideas on food kitchen appliances! Just everything. That baking dish that you! Use! I think it’s white with dark blue stripes. Where did you get it

  36. I absolutely loved the tips!!
    One issue I do have though is that I forget what I have stored in my freezer and I end up having 10 things that do not go together or that I simply don't have any ideas of what to make from the things I have stored in my freezer….

  37. My tip is to create sauces and pestos out of herbs. Freeze them in ice-blocks and defrost a block or two for the week – then add them to eggs, salad dressings and wraps.

  38. Hi I enjoyed your subject about inflammation. Can you send me your website I would like to obtain some of your recipes. I find out that I have inflammation in my body. Thank you very much
    God bless you.

  39. I enjoyed most of your tips. So disappointed that you are promoting dairy free as the healthy option. Milk is nature’s perfect drink with 9 essential nutrients.

  40. Can you do a video on pantry essentials and things you keep stocked in your pantry at all times to whip up quick meals & snacks? I get overwhelmed sometimes thinking about planning new, healthy things to eat each week beyond just your meal prep recipes. Maybe a video on your grocery shopping routine! <3 I usually plan at the end of the week meals for every day the following week, then go to the store to buy the needed ingredients, but I wonder if it could be more efficient? Thanks!

Leave a Reply

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