How to Eat Clean On a Budget
"If We Change Our Habits We Change Our Lives"
Gretchen Rubin
Fall is officially here and with the change in season brings cooler temperatures and a change in the local produce that is available to eat. This means berries and other items are no longer as abundantly available and more expensive (in most parts of the country). I often get asked about how to eat clean and organic without spending your entire food budget for the week on one trip to Whole Foods, so today I'm sharing my tips with all of you. You can also download my tips here, which include the Environmental Working Group's Dirty Dozen and Clean 15 list. If you have any strategies you use to eat clean without breaking the bank, please drop me a note; I'd love to hear from you!
Always go to the store with a list! Track what you need on an app like Cozi and keep it up-to-date to avoid last-minute grocery store tips. When it comes to fresh produce, buy only what you need so that you don’t end up with a frig full of veggies past their prime.
If you do find yourself with food that is starting to go bad, find a way to save it for another day. The freezer is your friend. Freeze kale and spinach, bananas and almost any veggie in Ziploc freezer or Stasher reusable silicon bags; perfect for smoothies or stir-fry. If you can buy it frozen, then you can do the same!
Freeze any leftover soups, stews, sauces, muffins, pancakes etc that you can't eat right away. This will not only prevent waste but will provide you with a quick meal when you don't have time to cook.
Buy frozen organic berries and greens to save on cost and avoid the fresh produce going bad in your fridge before you get a chance to freeze them.
Buy too many avocados at Costco? Peel them and store in a freezer safe container with a little lemon juice and use them in the future to make guacamole or add to smoothies.
Stock up on sale items that you regularly consume, especially pantry staples like beans, rice, salad dressing, sauces, oils, vinegar, nuts but also meat, seafood, frozen fruit and vegetables. Try to buy BPA-free canned goods.
Buy in the bulk section of natural food stores/co-ops and use clear glass containers to store the food (grains, nuts and seeds, etc). Bring your own containers/bags to reduce waste.
Buy veggies and meat at Costco and freeze anything you won’t use within a week. The fresh organic chicken, ground turkey and wild fish that they sell are great to have in the freezer.
Purchase organic/non-GMO products from Thrive Market. Use this link to receive a discount on your first order. If you spend $49 (not hard to do), you always get free shipping. Please note that I am a participant in the Thrive Market Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Thrivemarket.com site. Making a purchase through these links won’t cost you anything, but I will receive a small commission.
Target and Costco have tons of organic products, grass-fed meat and superfoods. Use the Dirty Dozen and Clean 15 lists from the EWG in the attached file to prioritize which foods you should buy organic, if possible.
Eat less meat! Yes, high quality meat and seafood will cost you more; you really do get what you pay for. If price is a concern, reduce your meat consumption. Have meatless days and think of animal protein as a condiment, not the main part of your meal. Both Target and Trader Joe’s sells 100% grass-fed ground beef. A can of organic beans cost between $1-2/can.
Join a CSA (Community Supported Agriculture) and get local and organic produce delivered to a location near you each week (late spring-fall).
Are you ready to take your health to the next level? Recover from your summertime fun with my 14-Day reboot! You may have done this or another cleanse before and wondering how this one will make you feel fabulous? Or maybe you've never eliminated any food from your diet before and are intimidated or apprehensive to embark on this program.
Well, imagine what your life would feel like if you began experiencing one or more of these results in just two short weeks?
Increased energy
Improved sleep
Less bloating/GI issues
Diminished joint pain
Clearer skin
Fewer allergy-related symptoms
Increased mental clarity, especially in the afternoon (i.e. no more brain fog)
Weight loss
Significantly fewer cravings for junk and processed foods
Increased awareness over the type and quantity of food you're fueling your body
Awareness of your emotional eating triggers.
Discovered new clean products to enjoy
Learned how to read nutrition labels
Started cooking delicious and nourishing recipes (in 30 minutes or less)
Learned ways to detox from technology and focus on self-care
Sign-up with a friend and you'll each receive a 10% discount (use code 'friends&family'). Cleanse dates are October 1-14th (Kick-off calls scheduled for September 25th and 27th, both of which will be recorded)
Don't just take my word for how great you'll feel after my cleanse. Here's what former cleanse participants are saying about my program.
This fall's program will also include new recipes and additional tips on detoxifying your home/beauty care routines as well.
In health & happiness,