How to Shop Clean on a Budget

Flex your ... WALLET!!! 

Clean eating can save you money. 

• My grocery budget has decreased since my husband and I started Shakeology because we don't have the cravings for junk food, pop, and fast food. 
• Also, we eat out A TON less!!! 
• We are saving at least $50 a week on groceries and not eating out.
• One of the misconceptions people have about making healthy food choices is that it somehow "costs too much" to eat right. 
• People often forget to factor in the sick days, prescriptions, doctor visits, and the price of a reduced quality of life that comes from eating an unhealthy diet.
• Eating for optimal nutrition health is actually a valuable investment in your quality of life. 

8 TIPS for SHOPPING CLEAN ON A BUDGET 

1. Buy Carbs In Bulk. Buy oatmeal, brown rice, potatoes, and beans in bulk. 

2. Always buy the larger economy sized containers when they are on sale.

3. Never pay full price for MEAT. Meat can be frozen for several months so you should only buy it when it is on sale. Watch newspaper circulars for "teaser" sales of meats designed to bring customers in the store.

Look for "reduced for quick sale" or other daily specials and stock up when the price is right.

4.  Always purchase produce in season. When you start buying off-season produce, the price is MUCH higher and generally you will get the best prices from a farmers/produce market.

5.  Frozen fruits and veggies are a great price effective alternative if you can’t get your hands on fresh!

6.  Buy Generic. Let go of your brand & store loyalties. Shop by best value, not brand name.

7. Don't Throw Anything Away. 

Freezing leftovers like extra rice, sauces, or chicken in 1/2 c "snack" baggies will money and time. 

Save for fast meals or lunches instead of eating out.

8.  Shop Using A Grocery List!!!  Stick to your list, don't impulse buy. 

Every item you buy that you don't need adds to your perceived cost of eating healthier!

Carbohydrates

I instructed my challenge group to eat 5-6 small meals daily, pairing a lean protein and a complex carbohydrate.  I soon realized after several questions, that I had been very vague by saying this.  What I should have said it to include a fruit or vegetable with each meal, pairing it with a lean protein, and to limit starchy carbohydrates to 2-4 servings daily.  Eat at least 4 vegetables with a low Glycemic Index each day.  For more info on Glycemic Index, check out What is the Glycemic Index? 

So what are carbohydrates?  

Carbohydrates come in two forms: simple and complex.  Simple carbohydrates (SC) include processed starches, fructose and refined sugar. SC are digested quickly into glucose causing spikes in blood sugar. Most SC are empty calories because they contain few nutrients.  Complex carbohydrates (CC) include whole grains, legumes, vegetables. CC are nutrient dense and when paired with a lean protein help to keep you fuller longer while rebuilding muscle.  CC are digested more slowly, causing glucose to enter you blood stream more slowly and help to maintain a more even blood sugar level.  

Fruit and Other Natural Sugars

Fruit, honey and milk products are SC.   However, these are whole foods and are considered clean.  I

recommend eating 2 servings of  fruit per day.  Not only are they delicious and satisfying, they are nutrient dense.  I do use honey, pure maple syrup and other natural sugars in small amounts nearly everyday.  There are many recipes for breads and even clean sweets that you can replace processed sugar with honey (add 1/2 the amount called for).  Honey is still high in calories, but it is a far better choice.  I drizzle about 1/2 Tbsp of pure maple sugar on my Pumpkin Protein Pancakes.  

Starchy Carbohydrates

Starchy carbohydrates include bananas, potatoes, rice and grains, pasta, and breads.  These carbohydrates are all full of nutrients such as fiber, calcium, iron and B vitamins.  Many people try to avoid starchy carbs when dieting.  However, since clean eating isn't a diet, I recommend eating them in moderation.  Keep the proper portion sizes and keep it to 2-4 servings of starchy carbs per day.  If trying to lose weight, aim for only 2 servings.

  

Oats:  I buy oats in the bulk section.  I use them in my meatloaf, meatballs, for cereal, granola bars and I grind it to make oat flour.  Usually oats are the only grain that I eat in a day.  This is due to my own preference.  I would rather get my starch carbs in the form of fruits and vegetables.

Brown Rice and whole wheat pasta are other great clean starchy carb option.  I switched over to brown rice

and whole wheat pasta several years ago.  The other day I was putting pasta in a pot to boil and my son said "Gross, why are you using brown pasta?"  I told him that I had been using it for years and that I hadn't bought "white" pasta for a very long time.  He had never noticed.

  

Flour:  Replacing processed white flour for wheat may seem daunting, but overtime you and your family will adjust to it.  I have white flour in my food storage, but I haven't used it for several months.  I have even been putting all wheat flour in my cookies lately.

Bread:  Not all breads are created equal.  Once again, it is important to read the labels.  Just because the packaging says whole wheat, doesn't mean it isn't processed.  The best bread I have been able to find is Harper's Homemade Honey Wheat.  The very best option is to make your own (which I don't do because I would eat the entire loaf).