Clean eating is a method based on the idea that the best way to eat is to abundantly enjoy whole foods: That is foods as close to their natural state as you can get them.
This means eating fresh fruits and vegetables, whole grains and lean proteins instead of pre-packaged, processed foods or fast food. Clean eating is also committed to replacing saturated fats with healthy fats. Many people on the plan don't count calories, but instead trust in good quality, healthy food.
Sounds great doesn’t it. But is it expensive? Well it’s not as cheap as mac and cheese: four boxes for a $1. But it is much better for you and you will feel better and probably lose weight.
One of the books I’ve been reading is “The Eat Clean Diet Recharged” by Tosca Reno. It explains everything about an “eat-clean” diet and also provides menu plans. But some of the things she has on the menu are a little costly for me. I use the diet as an eating method in order to keep my food on budget and my body feeling good. For example, most of the time we eat brown rice instead of some of the more expensive grain products like quinoa.
Here are a few tips to eating well on a budget.
Tip #1 Buy produce that is on sale
This week avocados were $1.79 each but corn on the cob was two for $.88 cents. If possible buy extra to freeze. There is always some kind of fruit on sale, one week it’s bananas and the next week it might be grapes. Be flexible. Don’t forget frozen fruits and veggies are very economical and keep longer so there is less waste. A head of lettuce is much cheaper (about $1.50 ) than a bag of lettuce (about $2.50) plus you’ll get more of it. This is true of carrots, potatoes, cabbage etc. You pay for convenience of having the item precut. And most of the time you pay less and get more if you buy the bulk item.
Tip #2 Plan your meals
It really only takes 30 minutes or so to line out dinner for a week. People generally cook with the same ingredients – chicken, beef and pork. So get the cook books out or check online recipe sites for way to mix up the usual. Again be flexible with your menu because there may be a great deal at the store on something that you can stock up and save money. By planning your meals and making a shopping list you can avoid buying more than you need. Each meal will have a vegetable, a lean protein and a whole grain. Figure out ways to use the same item more than once during the week. This week we had roast with carrots and potatoes. I’m planning on using the rest of the carrots in another meal later this week. By planning my meals I waste less food and that saves money.
Tip #3 Drink Water
Buying drinks at the store can be costly. Buy milk, skip the sodas and drink good old tap water.
Tip #4 Low cost lean proteins
You don’t have to eat meat with every meal. Start having Meatless Mondays that include beans as the main protein with lots of veggies. Eggs are another source of good quality protein that are low in cost. Frittata’s or quiches can be yummy. Recipes abound on the internet. Remember egg whites are more figure friendly.
Tip #5 Plan for leftovers
There are just two of us in our house but I still cook for four. We have Leftover Thursday, at least we try to have leftover Thursday, some weeks my daughter comes by and eats up the leftovers. Funny now that she’s out on her own she doesn’t mind eating mom’s leftovers. I’m also great at repurposing leftovers. Grilled chicken one night might be chicken fajitas on another night. Recently I made some very yummy vegetable soup from left over fajita meat that we brought home from our favorite Mexican restaurant. Leftovers can be your lunch the next day saving you money and calories from eating out.
Tip #6 General stuff
Crock pots are a working girls best friend. Put the food in before you leave for work and when you get home dinner is ready. It’s also good for less expensive cuts of meat to slow cook.
The cheapest breakfast is eggs and plain oatmeal. The bonus is it’s good for you too. Oatmeal can cook in the microwave in seconds. Boil up some eggs while you are cooking dinner and put them in frig for the next morning to save time. Studies show a lean protein and carb combo breakfast is good brain food. Start your day off right.
Be aware of the correct portion size of meat. It should be about the size of the palm of your hand. A boneless skinless chicken thigh is a proper portion instead of the huge chicken breast that we eat. I save money by cutting a chicken breast in half. I’ve found chicken for $5 for a four-pack of boneless skinless breast. By cutting them in half it doubles my meat and saves on the calories.
With a little planning you can eat well and not spend a fortune. If you are not accustomed to cooking meals at home, planning meals etc. Then this might take some getting use to. But it is the right thing to do for you personal health and well being. Once you get in the habit it really doesn’t take that much time.
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