HEALTHY EATING ON A BUDGET | 10 grocery shopping tips to save money


– When it comes to healthy eating, there’s a question I get all of the time, and it’s how to eat healthy on a budget. And this probably applies to
everyone in the community, whether you’re single, you’re
married, you’re a parent, you’re a student, or you’re retired, because I think we would
all gladly save some money. The truth is, eating
wholesome, delicious food doesn’t have to be expensive. The key is to hone in on
strategic budget-friendly picks, to make sure you’re stocked
with the right kitchen staples, and take steps to minimize food waste so you’re not literally
throwing money away in the form of wilted
greens or mushy bananas. So today, I wanted to share my top 10 tips to make healthy eating more affordable. (gentle music) When it comes to buying
the healthiest meat, I always suggest buying organic, pastured, and grass-fed options. These are not only better for you, but they’re better for the planet. However, stocking up on
the highest-quality meat will quickly drain your bank account, so my suggestion here is
to simply buy less meat. When you do buy it, buy the
good stuff, but then supplement your protein intake with budget-friendly, plant-based sources of
protein like pulses, which include beans,
chickpeas, peas, and lentils. When readers on my website ask
me for a meatless alternative for one of my recipes, I
frequently recommend lentils. They’re packed with protein and fiber, and definitely will fill you up. So I often whip up a
big batch on the weekend to add to salads, soups,
and baked sweet potatoes throughout the week. (gentle music) To further slash your meat budget, get familiar with the
tougher cuts of meat. Often, the tougher cuts, like
pork shoulder, beef chuck, and stew meat, will be the
least expensive of the bunch, and this is across the board, even with organic and grass-fed options. So how do make these tougher
cuts of meat delicious? It’s easy! Just cook them low and slow
in a Crock-Pot or slow cooker until they are ultra tender. And if you need a recipe idea,
my slow-cooker pulled pork is a reader favorite
that’s perfect for fall. (gentle music) Eggs are pretty much the least expensive, whole-food source of
protein that you can buy. So even if you spend $6 on
a dozen pasture-raised eggs, that’s just 50 cents per egg. And the best part is that eggs can definitely go beyond breakfast. You can whip up some
hard-boiled eggs to eat as a high-protein snack
throughout the week, or turn my breakfast casserole
into a dinner-worthy meal by serving it up with leftover
veggies and wilted greens that are on the verge of going bad. (gentle music) Ah, the motto of Downshiftology,
which is eating in season. Not only is in-season
produce fresher and tastier, but the abundance of the crop
usually drives down prices, making it far more affordable. Seasonable produce and trends
will vary region to region, but you can do a little
bit of research to find out what’s in season in your area, and start to plan your meals accordingly. If you wanna maximize the abundance of in-season produce even
more, don’t be afraid to cook and meal prep large portions
and utilize leftovers. Making Crock-Pot or casserole dishes, such as my zucchini lasagna
or chicken broccoli casserole, is a great way to take advantage of cheaper in-season produce pricing. Just make a large batch,
freeze it, and you can reap the rewards of those savings
long into the future. (gentle music) If your healthy lifestyle has
you snacking on lots of nuts, get strategic about which ones you buy, because pound for pound, the
price can vary drastically. Walnuts are often several
dollars less per pound than cashews, almonds, and pecans, while containing the highest
level of anti-inflammatory, brain-friendly, plant-based
Omega-3 fatty acids. So that makes walnuts a healthy, cost-effective snack choice. (gentle music) Across the board with both
organic and non-organic, frozen fruits and vegetables
are less expensive than fresh, yet they’re just as nutritious. In fact, frozen produce
is picked at its peak in terms of freshness,
then immediately frozen to lock in all that goodness. Frozen vegetables like
peas and green beans make a great addition to
curries, soups, and stir-fries, while frozen fruits like
blueberries and mango are perfect for smoothies,
oatmeal, and of course, my chia pudding. (gentle music) Non-dairy milks that you buy
at the store are mostly water, but they still cost a pretty penny. So I recommend that you make
your own, which is extremely easy to do, and no, it doesn’t
always require straining or a lot of time in the kitchen. In fact, two of the quickest varieties are cashew milk and hemp milk. For cashew milk, simply soak one cup of raw cashews overnight, then
blend with four cups of water until smooth and creamy. For hemp milk, blend a half
a cup of hemp seeds, which are also known as hemp hearts,
with four cups of water. Both of those recipes
are easy, affordable, and you won’t have any
unnecessary ingredients that you may have in store-bought brands. And bonus, I just added
the hemp milk recipe to my website as well. (gentle music) One of the biggest budgetary
downfalls for people starting to revamp their eating are the packaged, healthy treats and snacks. Now you know what I’m talking about here. These are the grain-free cookies
and granola, protein bars, those bite-sized macaroons,
and dairy-free ice cream. Now of course, these can
be enjoyed in moderation in a healthy lifestyle, but
remember that you’re paying a premium for these products. So instead, make whole, fresh
foods your main priority, and when it comes to
treats, make your own. Most of my dessert and treat recipes, which includes those cookies and macaroons and dairy-free ice
creams, can be made easily and more cheaply from
ingredients you’d find in a well-stocked healthy pantry. (gentle music) All right, how many of you have
stocked up on fresh produce only to have half of it wilt or spoil before you’ve had a chance to use it? Food waste is a huge drain
on your bank account, and one of the ways I minimize
that is by using my freezer, because you can freeze almost anything. If you have bananas going brown and mushy, slice them up, and store
them in the freezer for smoothies and banana bread. If you can’t use up those
Siete grain-free tortillas fast enough, store them in the freezer, and remove each one
individually as needed. If you can’t go through a
large bag of organic spinach for your smoothies before it wilts, just toss it into the freezer
right after you buy it, and grab a handful whenever you need it. If you’ve got way too many
avocados that are perfectly ripe, dice them, toss them with lemon juice, and store them in a freezer-safe bag. You can even prep then freeze chia pudding with fresh fruit that’s
on the verge of going bad. I think you guys get the idea here. The freezer is absolutely your friend when it comes to minimizing food waste. (gentle music) Grocery stores specializing
in healthy food can sometimes be pricey, and your
run-of-the-mill grocery store doesn’t always have the variety and the ingredients that you need. So that’s where a membership to Costco and Amazon Prime comes in extremely handy. Surprisingly, Costco
carries a wide variety of organic produce, organic meats, and healthy packaged foods, including the items that
I buy most frequently. A yearly membership to Costco
will run you about $60, but when you look at the cost
savings of buying in bulk, it’s certainly worth it. When it comes to online shopping, if you don’t have an
Amazon Prime membership, you should definitely consider it. You can save on the
ingredients you buy most often with subscriptions, and this is perfect for all of your pantry staples. Things like nuts and seeds
and flours, I always buy on Amazon with my Prime
membership, and I’m saving on gas because I don’t have to
drive to the grocery store. But if you do drive to the
store and shop at Whole Foods, there’s a bonus, because with
your Amazon Prime membership, you can save 10% on sale
items, and get access to special deals, coupons, and
savings throughout the store. I hope you guys found these tips helpful, and as I try to think of
more, I will post them on Instagram Stories and in
our private Facebook group. I always welcome you to add your tips into the comments below. It’s incredibly helpful to the community, and I know everyone appreciates it. All right, that’s it for me this week. If you enjoyed this video, make
sure to give it a thumbs-up. And I’m gonna get started
on the next video, which I know you guys
are really excited about. It’s the fall meal prep. So don’t go anywhere. And I will see you guys again real soon. (gentle music)

100 Replies to “HEALTHY EATING ON A BUDGET | 10 grocery shopping tips to save money”

  1. Hi guys – I hope you found these tips helpful! If you have additional tips, please do share them in the comments below! xo – Lisa

  2. Sorry but recommending Amazon is a no go. They're exploiting workers while profiting off of massive amounts of counterfeit items. If living healthy and "shifting down" in any way includes doing what's good for society and the planet, shopping from amazon is out of the question.

  3. As a 69 year old who has enjoyed cooking for many years, I am SO impressed by your recipes and composure – even the outtakes are great! 😉 – you are a godsend! Thank you for your enthusiasm and authenticity. I look forward to trying your recipes! 🙂 🙂 🙂

  4. I tend to buy fresh strawberries and blue berries for smoothies from whole foods. I like your idea that frozen might be fresh as well and even better for smoothies . 👍

  5. omg!! I just discovered your channel. I love love you! Your videos are so smart and efficient. No filler words or actions. Just all around good information from start to finish! TY!

  6. I also prioritize which food items I’ll buy organic. I prioritize all meat products and produce that’s on the Dirty Dozen list. Everything else I buy conventional.

  7. "The truth is eating wholesome-delicious food doesn't have to be expensive. The key is to hone in on strategic budget-friendly picks; to make sure you're stocked with the right kitchen staples; and take steps to minimize food waste."

    TOP 10 TIPS:
    1) Replace Some Meat with Other Proteins.
    Recommended to buy organic, grass-fed meat options. Buy the highest quality that fits within your budgetary limits. Recommended to supplement or split your protein intake with plant-based options like beans, Chickpeas, and Lentils.

    2) Use the Least Expensive Cuts of Meat.
    Become familiar with the tougher cuts of meat that are less expensive. Examples include pork shoulder, beef chuck, and stew meat.

    3) Buy Eggs.
    Least expensive source of protein. Eggs can also be eaten in a variety of ways and varying meal times.

    4) Shop and Eat in Season.
    In-season foods tend to be more abundant and cheaper in price. You can also extend the benefit of cheaper in-season foods by buying them in bulk and freezing them for later consumption.

    5) Walnuts.
    Snack on Walnuts because they are cheaper and more nutrient dense with Omega-3's than many other nut options like Cashews, Almonds and Pecans.

    6) Frozen Fruits and Vegetables.
    Frozen fruits are less expensive and just as nutritious as the fresh kind.

    7) Nut Milk.
    Non-dairy milks are expensive, but you can make your own.
    Examples include Cashew and Hemp milk.

    8) Skip Pre-Made Healthy Treats.
    Packaged healthy treats include granola bars, protein bars, dairy-free ice cream. You're paying a premium for these products. Most of these items can be made at home more cheaply.

    9) Minimize Food Waste by Freezing Food.
    Limit the loss of food due to spoilage by using your freezer to store foods for longer periods until you need them.

    10) Consider Club Memberships.
    Costco, Sam's Club and Amazon Prime are examples of member-discounted shopping outlets.
    Savings can be made by buying in bulk, shopping with specialty discounts, or saving on gas by having items delivered to you in the mail.

  8. awesome. thank you. that shirt looks amazing on you too.

    i would love to see more casserole meals for food prep. most things on YouTube have horrible ingredients.

    thanks!

  9. Since I got my instant pot I never throw away unused veggies like I used to. Now I pressure cook veggies before they go bad and combine them into casseroles, soups & stews, or use them as side dishes. They come out delicious and save time. A batch of fresh veggies only take 2 minutes to pressure cook to perfectly crisp and wonderful. And I use my instant pot blender to make delicious hot soups or fruit to make amazing frozen desserts and purees. 😊😊😊😊❤❤❤❤

  10. I love this video. I love eating healthy but it’s hard financially. I’m always cutting corners. So please keep making videos like this!

  11. My boyfriend managed to eat healthy on the same budget as when he was eating cheap, processed foods. He found that it worked because healthier food, being more nutrient dense meant he ate less as a whole and felt full longer. 🙂

  12. Aldi (in my area) sells organic, free range eggs for 2.39/doz.

    For eating in season- I’ve always wanted to try but Michigan is difficult for that. However I do want to try. But what on earth can I eat that is green in our winters that last from mid October til mid April? 🤔

  13. I save money by ordering my groceries on the store website and then picking them up. It eliminates my little impulse buys which totally add up. And I only shop once a week.

  14. can you do a video of how to properly defrost various types of food like the ones shown in this video?
    Thanks so much!

  15. Hello Lisa. You had a list of things to buy for snacks, etc; from amazon pantry prime. I cannot find it for my life! can you please let me know where it is?

  16. Hi Downshiftology! I stumbled on your channel today and I'm hooked! Planning to follow your recipes to eat much healthier in 2020! A few questions… where did you get the freezer bags used in this video? What does Downshiftology mean? I like the word…:)

  17. I loved your video! It gave me a lot of great ideas to try. I was wondering if you have a cookbook you would recommend or even your own cookbook that I could buy. Thank you very much!

  18. If you know someone who can help with the healthy eating and staying on budget, use them!

    I have a aunt that lives in another country than me, and their almonds always goes on sale in the wintertime(for almost half the price we have).
    I always ask for quite a bit, and just put the exess in the freezer for future use. Saves me a lot of money, and I always snack on almonds throughout the day.

    I also "use" my family in the sense, that if I know I want or need something food-related, that could be bought as a gift- I ask for it.
    This christmas my boyfriend and I got a Wok, and that wish saved us a lot of money on somthing we are going to use often.

  19. Not much point buying the grass fed foods from the store. They are grain finished, which totally ruins all the benefits from being grass fed.

  20. What kind of reusable bags do you use? I’d love to ditch the ziplock bags and invest in some reusable, more sustainable bags. Thanks!

  21. Madam
    I love your channel very much. But I have something to say. Please excuse my comments but this is a real concern.
    In America there are lots of people who eat stale foods as the don't have jobs … They don't have houses to live … They live in their car (in a parking area), sleep there and use public toilets.
    You are single Madam still you have a luxurious home to live…. plenty of healthy food to eat.
    What about them ?

  22. Grass fed meat is actually worse for the environment because their farts are more potent, creating more environmental gases. I just learned this from an environmental researcher. I haven't validated it yet but good to consider. Great video.

  23. I freeze my ripe bananas in their skins and store in freezer bags ( that I wash and reuse ) When I want to use them for smoothies or baking I hold them vertically and use a sharp knife to peel them. Even if they looked brown they would still taste great and be nutritious .

  24. I would have expected tips like shop at Aldi, plan meals, hints on what things people overspend on, meal prep, ingredient choices,… not “shop at Whole Foods”, show expensive food containers, etc. And are you sponsored by Amazon?

  25. Why would I want to support Amazon whin they mistreat their employees in the warehouse. I hope you have another option than Amazon.

  26. Thank you so much for posting this! Excellent video and those casseroles look fabulous! Where can I find those small glass containers you use for your chia pudding?

  27. Studies have shown there is very little difference if any in organic and non organic foods. You can buy 5 dozen eggs for $8.99 at Costco. And buy meats for a fraction of the cost. Perhaps in some circles this would be money saving tips but for everyday people on a real budget, not so much!

  28. Food is my medicine but I am late to learning the joy of food. I loved this video but I'm sad that you are pushing Amazon when buying local is what we need to encourage and support. My best tip for cooking healthy on a budget if you don't know someone with a garden is to use the local food bank once a week for all the fresh produce they have, plan your meals based on what you got, and then shop at the local food coop for whatever else you need. For me, the even bigger benefit of using the food bank is that now my diet gets more variety because I'm not afraid to try all the produce they have like I am when I'm at the store with my tiny food budget. Your website and blog is going to be very helpful and I appreciate your good work a lot. Thank you. Jesse Larsen, Bellingham, WA

  29. Hi:) i am a bit puzzed looking at your Shop Page. Is that sheet pan really Aluminum? Didnt think folks still used it, i dont. Plz address this…Ty in advance:)

  30. Unsalted sunflower seeds without the shells are a very cheap way to get in your nutrients without spending so much on other seeds!

  31. Wonderful!!
    We use a lot of store bought Organic Almond milk, with 3 growing kids. But i am allergic to raw cashews , so can i roast cashews and grind them to make cashew milk?

  32. You might also check your local farmer's market. We have several that are each open two days a week. The food is in season and local and most growers will happily chat with you about their growing methods. I've found their pricing comprable to what I pay at the grocery store only it hasn't been shipped in near freezing trucks (and rot a day or two after getting them home).

  33. I just can't stop wasting lettuce. No matter what, I only get through half before the remainder is just not eatable. I am a single person so can't force it on the kids. Any tips on how to make it go further?

  34. I agree with meat. Its getting too expensive. I am trying to eat less meats.Thinking of making Lentil Spaghetti today. Love Lentils. I need to make that Chia Pudding again. Love that stuff. Love these tips. I need dairy free recipes. 🙂

  35. One way I save on meals is I buy what is on sale then with a Food Saver and instant pot the money I save.
    I have invested in the Food Saver @179 + Instant Pot @129 but I have 30 days of meals pending on what I plan to make. my food bill on everything at about 150 for 2 People having the above items will also save you!

  36. be honest, I'm going every 2 weeks on local food pantry at church to get dry beans, raw honey, oats, brown rice to make more healthy plant-based food. That way I'm not shopping a lot at the store these items and saving money…

  37. Hi, first of all well done on your videos :). Can you please let me know what hand soap you have next to the kitchen sink please? I really like the bottle. Thanks

  38. I am starting meal prep this week and I’m needing advice on a good blender as well as your storage bags. Can you let me know which you prefer. I loved watching all of your videos and just signed up for your weekly emails. I am really looking forward to making huge changes in my diet. You’ve got me excited that the food will actually taste good and not just be good for me 😊

  39. I started making my own vegetable broth. I freeze juice from steamed vegetables. I also gather celery ends, turnip peals that last bit of spinach, carrot and onion and boil them for 10 minutes, then drain and freeze the juice. I use the broth for soups or when I cook quinoa etc.

  40. Excellent video! Didn’t know chia pudding is freezable. Would love to see more videos on eliminating food waste/freezer snacks.

  41. I am lucky enough to live in Nebraska where good beef is readily available. It took us a couple of years to get on our feet financially, but now we buy a half a cow every year. It's enough for my family of 6. It is the cheapest way to get good beef – but it does come with the cost up front.

  42. This video is very useful but talking about proteins you forgot to mention quinoa that contains complete proteins that means it has the 20 amino acids that we need to consume. No all the vegetables proteins are complete proteins. Otherwise your video is good as always.

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