Hey Guys!
As you know, I am all for saving time and saving money – so I wanted to write the ULTIMATE GUIDE for doing the 28 Day Reset on a budget. (Or for eating healthy in general!)
Healthy food has a reputation of being more expensive. If any of you have watched a food documentary like, “Super Size Me” or “Fed Up,” you know that fast-food and sugary foods are cheap. But! If you know how to effectively grocery shop and cook at home – not only will you save even more money, you’ll be saving your health too. Here are my tips and fave foods for staying healthy on a budget!
TIP #1: LEARN HOW TO MEAL PREP
Get accustomed to meal prepping! It is the answer to eating healthy on a budget. Buy in bulk, cook in bulk, and you’ll bring back SO MUCH MORE TIME into your life! So the Blogifam spent the last few months designing a pad to help you organize your groceries and your meals for the week. Feast your eyes on the first ever… Blogilates Meal Prep Pad!
Plan out your meals for the week on the left and then write down what you need to buy on the right! The best part? The grocery list is already perforated so that you can tear it off and take it with you to the store! Also – try to buy IN SEASON fruits and veggies. You’ll save a lot of $ that way as they will be ON SALE!
I like using my meal prep pad as a mouse pad too! Oh and do you notice the cool design in the background? It’s fruits and veggies! I love the color so much! So if you’re on the 28 Day Reset Challenge, I HIGHLY recommend that you get this Meal Prep Pad. It will help you a lot and it’ll last a whole year!
TIP #2: COOK WITH QUINOA
$4-$5 per bag/box
Star Qualities:
Healthy, gluten-free carb that contains fiber and is slow-burning to keep you fuller longer. It also contains a little protein!
How to Use It:
As an alternative to rice, to bulk up salads and even as a breakfast porridge. Or, make it the star of your meal by adding a rich vinegar dressing, grilled veggies, dried fruit and nuts.
Servings:
There are 5 servings per 8-oz bag, making it about $1 per serving. If you toss with some greens, veggies and a little salad dressing, you could have a super filling meal for less than $4.00!
TIP #3: ADD BEANS!
$1.50-$1.95 per can
Star Qualities:
Whether you choose black, pinto, re-fried, garbanzo or kidney beans, all contain slow burning carbs with a healthy dose of fiber for satiety. There are only about 12 net carbs (6 grams of fiber) and 6 grams of protein in 1/2 cup of pinto beans, making these great for vegans as a source of protein.
How to Use It:
Toss into salads, make soup, or even get on the black-bean brownie train and use them in desserts like blondies, cookies and brownies.
Servings:
There are 3.5 servings per 15-oz can, so that’s less than .60 cents per serving!
TIP #4: FILL UP WITH OATS
$3.00-$4.00
Star Qualities:
Oats are a comfort food for a lot of people, which is a good thing, because they’re a healthy carb that keeps blood sugar stable. They contain fiber, folate, iron and magnesium and less than a gram of sugar per 1/2 cup. They also contain 7 grams of protein per serving!
How to Use It:
Use as a binder in meatloaf, for overnight oats, warmed like porridge, in smoothies, as a base for homemade protein bars and granola. Grind them in a blender to make homemade oat flour.
Servings:
Around 18 per 32 oz bag, making this superstar food only about .22 cents per serving!
TIP #5: WANT PROTEIN PROTEIN? EAT LENTILS!
$4.00 per bag
Star Qualities:
These are another vegan favorite, but they should be an everybody favorite! Lentils are virtually hands-off to cook (simply boil in water or broth), and have a variety of uses. They’re hearty and full of fiber and protein. 1/4 cup contains 11 grams of protein and only 20 net carbs with 7 grams of fiber. These are a great non-meat source of protein that keeps blood sugar stable while providing many vitamins such as: iron, folate, magnesium and manganese.
How to Use It:
Most people enjoy boiling with veggies for a hearty soup, but you can add to salads, purée with tomatoes for a healthy dip, or make veggie patties.
TIP #6: MUNCH AND MUNCH AND MUNCH ON POPCORN!
$3.00 per bag
Star Qualities:
If you find one of the healthy varieties with non-GMO ingredients like just corn, oil and salt, you’re in good shape to tame your salty/crunchy cravings without added junk or preservatives. Popcorn allows you to eat slowly and enjoy almost four cups as one serving! Most snack foods are gone in two bites! So, for under 50 calories, you can munch and munch without guilt. Popcorn contains about 12 net carbs and 3 grams of fiber per serving.
How to Use It:
As a snack food any time you’re thinking of grabbing a bag of chips or a candy bar.
Servings:
3 3/4 cups per 4.4 oz bag, making this snack right around $1.00 per serving.
TIP #7: GET YOUR CRUNCH FROM RICE CAKES
$2.00 per bag
Star Qualities:
These are a fine alternative to bread for those following gluten-free diets. They’re also a great stand in for other high-calorie crunchy snacks like crackers and chips. Most contain between 40-60 calories per cake, which is about half the calories of a slice of bread. There’s not a lot of fiber in these, and you want to find brands that are made just from brown rice and maybe a touch of salt. Make sure there’s no sneaky ingredients in there like sugar if you’re on the Reset! You’ll get about 8 carbs per rice cake, so stick to only 1-2.
How to Use It:
Slather with almond butter and a touch of sugar-free jam for a sweet treat, or spread with mustard and turkey for a crunchy sandwich!
Servings:
There are about 14 cakes per sleeve, making these about .15 cents per rice cake.
TIP #8: NO TIME TO COOK? FILL UP ON A PROTEIN SHAKE.
Around $32.00 per jug
Star Qualities:
Before you say this seems expensive, check the serving size. Protein powders often step in as an entire meal, depending on the brand you buy. They contain all the protein of a chicken breast, meaning you’ll get all the essential amino acids you need to refuel, rebuild and recover after your workouts. Many brands also contain probiotics, enzymes, concentrated greens, some fiber and are easy for people to digest. Garden of Life Raw Organic Protein Powder has dozens of vitamins, 22 grams of protein, 2 net carbs, 3 grams of fiber, plus antioxidants and probiotics. Check around for the kind that works best for your body. Is it egg white, vegan, bone broth or whey? The price will vary with the type you select, and with the quality of ingredients.
How to Use It:
Blended up in shakes! Take a scoop of powder and blend with ice and liquid with 1/2 a banana, a few almonds and spinach and you have a powerhouse meal for under $3.00! You can also bake with most powders, making yummy treats like mug cakes.
Servings:
Most powders contain 20-22 servings per jug. You can find many brands between $20.00- $40.00, so just the powder alone is between $1.00-$2.00 per serving.
TIP #9: MEAL PREP WITH CHICKEN BREAST
$2.00-$5.00 per pound
Star Qualities:
There aren’t a lot of leaner ways to get muscle-building protein into your body than simple chicken breasts. You can do it with fish, but fish often costs more. Chicken is super versatile and can be prepped in bulk, so it’s a time saver too!
How to Use It:
Grilled and chopped up into salads, tossed into quinoa bowls, added to healthy burritos, in stir fry’s, baked with a simple sauce or tossed into a crock pot and shredded.
Servings:
This will depend on how you buy it, but you can get frozen chicken breasts in bulk from Costco, or smaller amounts of fresh chicken from the supermarket. You’ll pay anywhere from $1-3 per breast, depending on the size. Some breasts are 2-3 servings, and most of us only need 3-4 ounces, or the size of a deck of cards. Make sure you check the size/weight before cooking to ensure proper servings sizes.
TIP #10: MISS PASTA? HAVE BLACK BEAN PASTA!
$4.00 per box
Star Qualities:
You’ll never be able to tell that you’re not eating conventional pasta that’s loaded with carbs and gluten other than by the color of these uber nutritious noodles. They are perfect for gluten-free and vegan lifestyles because the only ingredient is…. black beans! It’s magical how they turn a bean into a delicious noodle with a whopping 25 grams of protein per 2-oz serving! They also contain 11g of fiber, which makes these really filling and great for those following a lower carb regimen. These contain about 30 grams fewer carbs than regular pasta per serving! You cannot find them in all stores, but they’re widely available online.
How to Use It:
Just as you’d use pasta! Add a red sauce for a meal that costs less than $2! Or, make a Thai peanut sauce and add broccoli and green onions. You can also chill them and add to salads or stir fry’s.
Servings: 4 per box, so about .86 cents per serving.
TIP #11: STAY SATISFIED WITH PEANUT BUTTER
$4.95 per jar
Star Qualities:
Not many things satisfy as well as a spoonful of nut butter. Other varieties, such as almond or cashew butter are slightly more expensive, but also make the list because of their amazing benefits. Nuts and nut butters contain healthy fats that help keep you full. Low in carbs with moderate protein, nut butters spread onto almost anything, making whatever it is infinitely better. Nut butters do contain fat, which is why it’s important to stick to serving sizes by measuring by the tablespoon. One serving (two tablespoons) of nut butters clock in around 190 calories or so, which is why it’s great to pair it with low calorie things like celery, apples and rice cakes. If you like to use for toast or as a drizzle for oats, be mindful of how much you use.
How to Use It:
In shakes, by the spoonful to tackle cravings, as the base for a salad dressing, in overnight oats and with celery or apples with raisins for ants on a log.
Servings:
14 per 16-oz jar, making this childhood snack only .35 cents per 2 tablespoons!
TIP #12: EAT APPLES, PEARS, ORANGES & BANANAS!
Under $1
Star Qualities:
I probably don’t need to say much about fruit; it’s nature’s candy, full of vitamins, antioxidants and water. Fruit tames your sweet tooth cravings and leaves you satisfied thanks to fabulous fiber. It’s also portable! These fruits tend to cost less than fresh berries, and last much longer, so they’re budget-friendly.
How to Use It:
Straight up, in smoothies, in a fruit salad, as toppings, with nut butter.
Servings:
A huge bag of Clementines costs as little as $3.99, making these cuties around .20 cents each. Bananas can be found for as little as a quarter, and apples cost less than a dollar.
TIP #13: REPLACE REGULAR POTATOES WITH SWEET POTATOES!
$1.95 per pound
Star Qualities:
This is a carb from the earth that everyone should be eating! Sweet potatoes have beta carotene, vitamins A, C, B-2, B-6, manganese and more, as well as fiber. They’re a slow burning carb so they won’t spike your blood sugar. They also last a long time in a cool, dark place, so you can buy a big bag for pretty cheap and have it last you a couple weeks.
How to Use It:
Baked, mashed, sliced and baked as fries, spiraled as noodles, sliced and baked as chips, cubed, and tossed into salads, as a thickener in soups, in pancakes, and even in desserts!
Servings:
You can generally find a medium-sized sweet potato for about $1.
TIP #14: FIBER WITH THE FEWEST CALORIES? EAT SPINACH, KALE & LETTUCE
$2 per bunch
Star Qualities:
Packed with vitamins and antioxidants, lettuce and spinach can serve as a base for all kinds of cold salads, and spinach and kale can be sautéed into just about anything to add nutrients and fiber with few calories.
How to Use It:
Spinach and kale can be added to shakes (you won’t taste it!), sautéed, added to soups and egg dishes, and all three can be the base of cold salads.
Servings:
4-6 per bunch, making each serving about .50 cents.
TIP #15: STAY EXCITED WITH AVOCADO
$1-$2 each
Star Qualities:
This might be one of the most expensive items on the list, but this little beauty is well-worth it. Avocados contain healthy fat and even a little protein. They have more potassium than a banana, and tons of vitamins, including: C, E, K, B-6, and folate.
How to Use It:
Guacamole, smashed into tuna salad or a vegan garbanzo bean salad (in place of mayo), sliced in sandwiches, with eggs, in baking, in vegan chocolate pudding or as a simple snack with sea salt. So much versatility!
Servings:
2-4 per avocado, making this one about .50 cents per serving.
TIP #16: FAST PROTEIN? CANNED TUNA
$1.99 per 5-oz can
Star Qualities:
Tuna is a lean protein, and because it’s in a can and needs no refrigeration, it’s great for on-the-go, something you can’t say for fresh fish. It’s a meal on its own, or you can add to salads, or mix with avocado, mustard or a little mayo for a richer flavor with some healthy fat. You get about 14 grams of protein for just 2 ounces of tuna with zero carbs and 1 gram of fat. That’s super cool because it means that you can add a healthy fat of your choice, like mayo, olives or avocado!
How to Use It:
In Mediterranean salads, mashed with avocado, lemon juice and garbanzo beans, on rice cakes or for dipping cucumbers.
Servings:
2 per can, so about $1 per serving.
TIP #17: EAT YOUR EGGS!
$2.99 per dozen (more if organic)
Star Qualities:
One egg clocks in at 70 calories with 6 grams of protein (4 of which come from just the white). The yolk contains vitamins and minerals such as choline, B-12, iron and vitamin D. There are about 5 grams of fat in an egg, which helps with satiety.
How to Use It:
Poached, scrambled, sunny side up, hard-boiled, in egg salad, added to salads, in baking, in breakfast burritos.
Servings:
If you find them on sale, they can be as low as .20 cents each!
TIP #18: BULK UP YOUR MEALS WITH CHIA SEED
$6.45 per 12-oz bag
Star Qualities:
Chia seeds contain 1/3 of your daily fiber in just 2 tablespoons! Fiber aids in cholesterol reduction, and helps keep you full. A great source of vegan protein and omegas, these tiny little seeds are a nutritional powerhouse. They contain iron, which helps maintain energy and aids in red blood cell production. One ounce of chia seeds delivers 244 milligrams of phosphorus; 35% of what adults need each day to help maintain bone mass. Chia seeds also contain zinc for a healthy immune system, calcium for strong bones and niacin to help keep your skin and nerves healthy.
How to Use It:
Added to oatmeal and shakes, or made into chia pudding, added to salad dressings to thicken them, or tossed right into salads for crunch.
Servings:
28 per 12-ounce bag, or about .23 cents per tablespoon.
TIP #19: BUY FROZEN FRUITS & VEGGIES
$3-4 per 8-12-oz bag
Star Qualities:
Frozen fruits and vegetables mean that you won’t be wasting money on fresh foods you can’t finish before they spoil. They’re also locked in at peak freshness, preserving their nutrients. Simply pull what you need for a recipe and keep the rest frozen! You’ll be getting loads of fiber and antioxidants with tons of flavor and few calories.
How to Use It:
Frozen fruits can go straight into shakes, be made into jam, tossed onto oatmeal, cottage cheese or yogurt, or sautéed as dessert. Frozen veggies just need to be reheated to round out any meal. There are many varieties of mixed veggies too, like succotash, grilled vegetable medleys and a collection of stir-fry veggies.
Servings:
Anywhere from 2-6, so you might get a serving for around $1.
TIP #20: SNACK ON ALMONDS
$7.00 per 8-oz bag
Star Qualities:
Almonds contain healthy fat, a bit of protein and fiber, making them the perfect portable snack. Yes, almonds are high in fat, but it’s the good kind of monounsaturated fats your body needs. Almonds are packed with essential nutrients, including magnesium, potassium, and vitamin E, all of which attack high cholesterol and prevent heart disease. They’re also high in calcium.
How to Use It:
Make homemade almond milk, toss into salads, use as a Paleo coating for chicken, add to oats or yogurt, make homemade nut butter, or just use as snacks.
Servings:
There are 8 or more servings per bag, so per handful, these cost about .87 cents.
TIP #21: GET FLAVOR FROM SALSA!
$3.25 for a 16-oz jar
Star Qualities:
Packed with flavor—and heat, if you like spice—salsa and hot sauce add tons of flavor for little cost. Just a splash gives you the essence of tomatillos, cayenne, garlic, peppers, tomatoes and more! It’s also healthy, packing in antioxidants and vitamins, and it’s super versatile. It’s also very low calorie, so feel free to dump it on!
How to Use It:
Add to omelets, chicken, guacamole, as a dip for veggies, as a salad dressing and as a base for ground turkey dishes.
Servings:
About 15 (2 tablespoons per serving), or .23 cents per serving.
TIP #22: EAT HUMMUS WHEN YOU WANT TO GET SAVORY WITH YOUR SNACKS
$3.25 per 12-oz container
Star Qualities:
Who doesn’t love the creamy, bean-y flavor of hummus?! It’s the perfect dip for veggies, containing plant-based protein, healthy carbs and a touch of fat. It contains all the macro-nutrients in one bite, making it a great snack food. It’s easy to want to eat the entire tub, so stick to 1-2 servings! There are many different flavors on the market now, from jalapeno, to beet to Thai coconut, so explore all the fun flavor profiles out there, because you’ll never get bored.
How to Use It:
With raw veggies or on rice cakes, as a base for salad dressing, smeared on chicken, then baked, or in Mediterranean bowls with quinoa and cucumbers.
Servings:
About 11 (2 tablespoons per serving), making this punch of flavor only .30 cents or so.
TIP #23: DRINK ALMOND MILK!
$3.00 per carton
Star Qualities:
Whether you choose coconut, cashew or almond milk, it’s a good idea to ditch cow’s milk. Most people cannot tolerate dairy without experiencing stomach cramps, bloating and gas, as they lack the enzyme required to break down lactose. Substituting with a nut milk provides nearly double the calcium of cow’s milk, with fewer calories and no stomach distress. Nut milks allow your smoothies to remain thick and creamy, for as little as 25 calories per cup! While there’s little to no protein, you’ll get little fat, no sugar and zero net carbs. And guess what?! Making any of these milks yourself is SO easy! Coconut milk couldn’t be faster or easier! Blend up 4 cups of warm water with 2 cups of shredded unsweetened coconut with 1/2 teaspoon of vanilla extract. Strain through a nut bag. Store in a glass Mason jar for up to 3 days. That’s it!
How to Use It:
In smoothies, baking, soups, with granola or straight from a glass.
Servings:
8 cups (or 64-oz), making it .38 cents per serving
Note: Prices sourced through Amazon Fresh. But like I said above, take advantage of in-season produce sales and you will save A LOT.