Trying to eat clean and healthy while shopping on a budget can be extremely challenging because it can become expensive. Especially if you are going gluten free or dairy free, the prices on products definitely rise up! While buying some staple items, like bread that is gluten free, can be expensive...the food you put on top or into a sandwich doesn't have to be! You can still build your muscle, without having to break the bank! It is possible to get fit and eat whole foods on a limited budget, because I am doing exactly that right now! Graduating college, while on the hunt for finding a job, can be very time consuming and difficult to save money. All it takes is a little open-mindedness and creativity! A few reminders! 1.) Pick the stores where you'd like to shop! My favorite (and the cheapest) stores I go to are: Walmart, Hannaford, Ocean State Job Lot, Shaws and Stop and Shop! 2.) Remember to freeze your food if you cook in bulk! If you are making a lot of food and want to have it for a longer period of time before you eat it, I suggest looking up if you'd be able to freeze it or not! I personally freeze my gluten free bread and my dad's homemade chili! 3.) I'm going to categorize the cheapest foods I buy! I'll sort the list by grains, dairy, protein, veggies, etc, with their usual prices (except they may vary depending on your location!) and you are more than welcomed to mix and match what you'd like to buy at the store!
1.) Seasonings, seeds and oils I have categorized all three of these together, because you can use them for such a long time! I've had many of my spices, oils and seasonings for months and it's great! My favorites: 1.) Himalayan sea salt ($5-$7): I love using this sea salt, because I've had mine for so many months! I put it on mostly everything I eat as well and it still lasts me a long time! You can get it in 1lb bags or shakers, but either way it'll last you a very long time! 2.) Pepper ($1.99-$10.99): Along with Himalayan sea salt, I sprinkle pepper on everything too! It's a great addition to many meals, adds a lot of extra flavor and can last a very long time! Salt and pepper is a great combo for numerous dishes to add a little spice in your life! 3.) Coconut Oil ($3.99-$7.99): I have found the cheapest coconut oil at Ocean State Job Lot for being under $5! Usually, however, you'll find it at most stores between $6-$8. It is also important to purchase the virgin unrefined coconut oil because refined coconut oil has been bleached and deodorized. Unrefined coconut oil does not have any additives. I love coconut oil because it can be used so much in cooking, baking and even in your beauty routine! Personally, I use it as a face and hand moisturizer, as well as a makeup remover! Every now and then I use it as a mouthwash and deep hair conditioner too! Bonus: This is a great source of a healthy fat! 4.) Olive Oil ($5-$9): Your best bet, I think, would be to get your olive oil at Ocean State Job Lot! This item is usually expensive anywhere you go, but this store may have it for a slightly lesser price. I use this oil in cooking, guacamole, as a deeper face moisturizer and sometimes take it by the tablespoon to help with some digestive issues I have! Bonus: This is a great source of a healthy fat! 5.) Chia Seeds ($5-8): With these seeds, I usually get a jumbo box or bag filled with them for around $8! I got mine at Wal-Mart and it seems like it could last a long time! It's a better option and more cost effective than buying a cheaper and smaller shaker of chia seeds a couple times a month! This big container of them from Walmart (and I'm sure Ocean State Job Lot) could last multiple months! Chia seeds are rich in antioxidants, calcium, fiber and iron! 2.) Protein 1,) Eggs ($1.29-$2.99): Eggs are a great source of protein and there are an endless amount of recipes you can make with them! From scrambled eggs, hard boiled eggs, egg muffins, and avoado egg salad! 2.) Chicken ($6.99): I'm basing this price off how much a rotisserie chicken is usually! I love using these chickens to make chicken salad, put in salads or pair with veggies and rice! 3.) Tuna ($0.99-$1.29): Tuna is a great addition to salads or sandwiches! A recent combination with tuna I tried recently is a tuna and BBQ sauce sandwich! It sounds weird at first, but don't knock it till ya try it! It's a good alternative to change things up a bit! 4.) Salmon ($6-$7): Salmon is a bit more expensive and I'm basing this price off of frozen and already seasoned salmon slices I purchased! Usually if you are pairing your meal with veggies and starches, you can have one piece for one meal and save the next piece for another one! 5.) Nuts ($2-$5): These are great to have as a snack while you're on the go or an addition to a salad! Almonds, cashews, pine nuts, pecans and walnuts are all compliant with the Whole30 diet! These are also a form of healthy fats! 6.) Peanut Butter ($5-$6): The brands I buy the most (Peanut Butter & Co and Justin's All Natural Peanut Butter, Teddie's) could possily be found at Ocean State Job Lot at a cheaper price! Although most of it can be $5 in many stores, it would be able to last longer than a week! Peanut butter is great for sandwiches, oatmeal, celery, appes, shakes and smoothies! 7.) Almond Butter ($6-$8): The cheapest I have found my favorite almond butter, MaraNatha Chunky No Stir, is for around $6 at Shaws! Justin's Almond Butter is also fantastic and could be found in little $1 packets if you didn't want to buy the whole jar! Again, almond butter is a little more on the expensive side, but it will last you longer than a week! 8.) Protein Smoothies/Shakes: I use Bob's Red Mill Protein Powder in vanilla and chocolate which can be found at Ocean State Job Lot for under $15! I've seen it in other stores such as Shaws or Stop and Shop for over $30! Bob's Red Mill Hemp Protein Powder can be found at Ocean State Job Lot too and is even cheaper for $10! This protein powder can be able to last longer than over a week! I enjoy using these protein powders for my shakes and smoothies! 9.) Edamame ($1-$3): This is an awesome addition to assorted nuts or salads! Walmart or Ocean State Job Lot would most likely be your best bet at finding the best prices! 10.) PB2 powder ($4-$5): I add this to many of my shakes and smoothies, especially when I'm using my plastic shaker! It's a lot easier to mix than regular peanut butter when you aren't using a blender and fantastic for added protein in protein shakes! Walmart would be my recommended store to go! 3.) Carbohydrates and Starches 1.) Sweet potatoes ($1): I love sweet potatoes! They are cheap and great to use for a variety of recipes! Sweet potato toast, fries, and cut into chunks to mix in salads! 2.) Oatmeal and Rolled Oats ($3): I buy gluten free instant oatmeal which can be around $3 and I found Bob's Red Mill Gluten Free Rolled Oats for $5 at Ocean State Job Lot! I love using rolled oats for overnight oats when I want to mix it up a little bit from hot oatmeal! 3.) Rice and Pasta ($1-$3): My personal favorites are purchasing white rice and every now and then gluten free pasta! Super cheap and you can use one bag or box for multiple meals! 4.) Pumpkin ($2.29): I love eating Farmer's Market Organic Pumpkin, which I have found at Shaws and Stop and Shop! It's awesome to use when you make desserts, overnight oats, and smoothies! 5.) Bread ($5.99): It kills me that I have to pay $5.99 when I buy gluten free bread, but luckily if you freeze it, you can save it to use at a later date! Other breads that aren't gluten free are much cheaper, but this is what I'm used to buying! 4.) Fruits and Veggies 1.) Kale ($2-$3): I got a huuuuuuge bag of kale at WalMart at a very cheap price! I made so many kale chips and salads! 2.) Blueberries ($3-$4): I love blueberries for their fiber and adding them to smoothies, salads, oatmeal and overnight oats! 3.) Bananas ($0.59): Buying single bananas can be super cheap and they are great for smoothies, oatmeal toppings, and overnight oats! You have to also check out my two-ingredient pancakes using bananas! 4.) Broccoli sprouts ($1-$2): I've been obsesed with using these as topping for my sandwiches or additions into salads! You can buy them at such a cheap price and the container they come in is paaaaacked with broccoli sprouts! 5.) Green beans ($2-$3): I love to cook these in bulk and save them to add in other meals for the rest of the week! Olive oil, sea salt, and pepper are my favorite toppings to use for these! 6.) Brussels sprouts ($3): I've recently have fallen in love with eating brussels sprouts! I love pairing mushrooms, olive oil, sea salt and pepper with them! It's also great cook up the whole bag and save the rest for another day! 7.) Cauliflower ($3): The same thing as brussels sprouts! I also love pairing with chicken or salmon! 8.) Broccoli ($3): Mixing broccoli, cauliflower and brussels sprouts make for an amazing salad and side dish to any protein or starch you're eating for your meal! 9.) Carrots ($2): One of my favorite snacks is to eat carrots and hummus! 10.) Spinach ($3): I love using spinach in scrambled eggs, omlets, salads and smoothies! 11.) Onions ($0.50-$1): Perfect for guacamole, salads, omlets and sandwiches! 12.) Avocados ($1-$1.50): Good source of healthy fats! I love using with eggs, salads and sandwiches! 13.) Tomatoes ($1): Salads, guacamole, sandwiches, and eggs! 14.) Lemons and limes( $1-$2): Using the lemon and lime juice bottles is more cost effective because instead of tossing the lemon or lime away if you are only using the juice, you can save it for a long period of time! 15.) Celery ($2): Eating these with peanut butter, almond butter or dairy free cream cheese is a favorite snack of mine! 5.) Dairy and Drinks 1.) Almond, coconut, cashew milk ($3-$4): I recommend buying vanilla almond milk, chocolate almond milk, dark chocolate almond milk, coconut milk and cashew milk! 2.) Dairy free coconut yogurt ($1.29): I love eating So Delicious Dairy Free Coconut Yogurt for parfaits, smoothies, overnight oats and snacks! 3.) Coconut water ($2.99): The cheapest I have found coconut water is actually at TJ Maxx! I found a huge bottle for $2.99 and it lasted me a week! I'm a huge coconut water drinker and I've been trying to drink it more instead of Gaterade when I work out! Other stores will have coconut water, but it may be around $3-$4. 4.) Teas ($3-$4): I love drinking herbal teas and my favorite brands are Traditional Medicinals and Yogi Tea! For Traditional Medicinals I drink Cup of Calm, Gypsy Cold Care, and Smooth Move Peppermint. For the Yogi Teas, I like Vanilla Spice Perfect Energy and Sweet Tangerine Positive Energy. 5.) Coffee ($5-$15 a bag): I used to be an active Starbucks coffee drinker, until I realized how it just was not cost effective at all! Spending almost $5 a day was absolutely ridiculous and I figured out a new way of making coffee at home that I'm in love with! I purchased a French press and use organic coffee grounds with a dairy free milk and organic sweetener! Some organic brands are cheaper than others, such as Jim's Organic Coffee can go for $15 but it lasts a long time and is much better than spending $35 a week at Starbucks! 6.) Powders, Sweeteners, Condiments 1.) Cacao powder and Cacao nibs ($5-$8): You can get cacao powder in huge bags or smaller containers! I love using cacao powder in my smoothies and shakes! Cacao nibs can also come in larger bags, which are closer towards the $8 range, but it lasts a while! Cacao powder and nibs are full of antioxidants and magnesium! 2.) Honey (3-$4): Honey is amazing for teas and smoothies! Buying one bottle can last a pretty decent amount of time! 3.) Stevia In The Raw ($5): Yes, this is a bit expensive for sugar packets, but they do last you a few weeks if you use them for your coffee! 4.) Extracts ($5-$6): Extracts can be a little expensive to buy, but luckily when you buy one bottle, you'll be good for a long time! I've had my vanilla extract bottle for quite a bit of time and it lasts a while too! I use this in overnight oats and other desserts! 5.) Sriracha sauce ($2): When I went to Ocean State Job Lot, I found a huge bottle of sriracha sauce for $2! I've been adding it to breakfasts, lunches, salads, and other meals for when I want an added kick! Reminders and Helpful Tips 1.) Keep in mind that this list is mainly food that I eat and that there are many more seeds, nuts, fruits, vegetables and beans out there that are also cheap to buy! I personally don't eat a lot of legumes, but I know you can buy them at a very cheap price! 2.) Try to do some meal prepping for the week! Make a whole bunch of food and either refrigerate it or freeze it for later dates! 3.) Get creative! I usually eat a lot of the same foods, being eggs, avocados, chicken, but I like to use a variety of seasonings to change it up so it doesn't get boring! There are also so many ways to prepare certain foods, such as eggs! 4.) Keep an eye out for coupons and sales! Blueberries tend to go on sale sometimes and that is when I stock up! 5.) I hope this list has been helpful for your food shopping list! Feel free to pick and choose from each category for what works the best for you and do some research on other foods that are cheap and reasonable to buy!
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CategoriesAuthorHi there! I've been intolerant to quite a few foods and struggle with weight loss, so here are some recipes that are low calorie, whole foods, gluten free, vegetable and protein based! Archives
July 2019
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