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3 Steps for Eating Healthy on a Budget


While eating healthy can have amazing benefits for reaching your health, body composition, and fitness goals, it can sometimes get a bit pricey. These easy steps can help you stay within budget, all while making healthy choices. Just remember the 3 P's: Plan, Purchase, Prepare!

Step 1. Plan: Create a Grocery Game Plan

The secret to saving money while eating healthy starts before you even leave the house! Developing a grocery game plan can help you stay organized, make healthier choices, and save money at the grocery store.

  • Start by checking your refrigerator, freezer, and pantry and making a note of what you already have. Try to use these foods in your week's meals.

  • For produce, try to incorporate what's in-season. Produce that is in-season tastes better, is more nutritious, and is often much cheaper! For a comprehensive list of in-season fruits and vegetables, check out this great resource.

  • When listing your weekly meals, make sure you consider your schedule. Choose meals that you can prepare easily during your busiest days and times.

At Functional Fueling Nutrition, we do the planning for you! We evaluate our clients' current diets, schedules, and lifestyle factors to provide individualized monthly meal plans to help them reach their health and body composition goals. Click here to learn more!

2. Purchase: Save More at the Store

  • Eat before you shop! Hunger can lead to impulse buying and unhealthy food choices.

  • Look up and down. Stores often stock priciest items at eye level.

  • Grab from the back for the freshest items that will last the longest, especially in the produce, dairy, and meat aisles.

  • Buy in bulk! You can get better deals for meats and in-season produce and can freeze whatever you don't use for later.

  • When buying pricier lean meats, opt for conventional for cheaper prices. However, you can go organic / grass-fed for fattier cuts of red meat. They contain healthy omega-3 fatty acids and tend to be much cheaper!

  • Consider buying produce at a farmer's market. At the end of the day, you may be able to score some great deals, since the sellers want to unload as much as possible before closing up for the day.

3. Prepare: Make Fresh and Healthy Meals

  • Prepare in advance. Pre-cook on days when you have some extra time. You can double or triple recipes and freeze them in meal-sized containers for the week. This is a great way to save time and minimize waste by making sure you are eating what you bought.

  • If you're not the type to enjoy eating the same meal over and over, try incorporating leftovers into subsequent meals. For example, roasted chicken can be used to make soup or sandwiches for later in the week.

  • Use a slow cooker. Less expensive cuts of meat, like chicken thighs instead of chicken breasts, also tend to be tougher. Different cooking methods, like the slow cooker, can make these cheaper and tougher cuts of meat tender and juicy!

how do you save money while eating healthy?

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Fuel More Functionally, Erika

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