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

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 thoughts on “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. Just wondering have you ever lived on a very tight budget ? Organic is way too expensive, (Eggs 50 cent for 1 go to Aldie can get dozen or more for less then a dollar ! loved some of your suggestions but realistically this can not always happen tips on buying food near is end date is more economically viable IF you have a freezer – Buying a Costco card on a very tight budget is not possible !

  3. Thank you so much for this video! We are on a budget but I need to eat healthy due to digestive and bladder issues. This video was so helpful!

  4. I freakin love lentils!

    I make curry lentil and chickpeas a lot and always stocking up on those. I usually find that most of the meals I plan for the week all use the same exact ingredients, so I’m able to use up everything before it goes bad. I SUCK at eating avocados before they spoil… I’m working on that lol

  5. I really love the way your meal prep❤️All stuff looks super fresh yammy!! I’m almost addicted to fast food these days Gosh😭Let me try eat properly from now on. Thank you for reminding me

  6. I just came across your channel & subscribed. I love finding ways to save money & eat healthy. Can’t wait to see your other videos! Great job 👍

  7. I've found your video very useful. Never bought food in Amazon but definitely going to start doing it. Thanks for the researching and info😘

  8. I love your channel, but you are majorly out of touch with what eating on a budget looks like, and it seems extremely tone-deaf to shop in Whole Foods during this video. Combine that with the fact that you have reusable freezer bags, you suggest an Amazon membership (proven time after time NOT to be the most cost-efficient retailer, even without a membership fee), and you STILL recommend eating organic, this is a very, very unhealthy perspective. Get in touch with your viewer base. Find out what our budgets look like. Take a poll or a survey. Work within the constraints. As someone who's watched all your videos time and time again, I'm pretty unhappy with this video.

  9. i'm a new follower and I love your videos! I learned today I could meal prep and freeze chia pudding. I have a questions though for frozen bananas. Any tips for avoiding them to get brownish in the freezer? Thks, Véronique

  10. Tinned proteins work too. They are not all bad and have a good shelf life. Salmon,sardines,herrings anchovies work well.

  11. I spend under a dollar on eggs at Aldi's. They're the best eggs in my town. Beautiful yolks, rich taste, very fresh/they're sourced close from me, compostable carton and not $6. I also don't own a vitamix so, I save hundreds of dollars there and I don't have bits of plastic in my food (read Amazon reviews.) I use an immersion blender that I got for $30 and a mortar and pestle for $10. I don't have a Costco or a Whole Foods I don't use Sam's. I buy local and shop only what's on sale and what's in season. I freeze fruit and vegetables when they're in season. I buy dried beans, I use a slow cooker then I freeze the beans so they're always available instead of buying cans. I'm hoping to tackle canning so I can save even more money.

  12. Being frugal isn’t about being cheap, it’s about being resourceful. Y’all throwing shade, there’s a difference between being cheap and being frugal. When you’re being cheap you are only cheating yourself!

  13. Buy local meat sourced either at a local butcher or straight from a farmer. We buy entire animals from our butcher who runs a sale around fair-time. I got an entire lamb processed for $300 and 1/4 of a cow for $600. We're set for the entire year this way while we support local businesses and know what went into our food. As an added bonus, since the meat was frozen the same day it was killed, it keeps longer in the fridge so if plans change I can be flexible about cooking it a day or two later without worrying about wasting it. It also means I get easy-to-cook cuts like steaks and chops for those nights when meal prep didn't happen but dinner still needs to.

  14. Thank you so much for those great ideas and I would love to add to keep the avocado For long I just mash it up with garlic, lemon, olive oil, salt and cumin then I store it in a glass jar and I top it off with olive oil to seal it from the air it last me for two weeks in the fridge and it tastes so good with sandwiches or as salad dressing 💖

  15. I think you should know that another channel is uploading your video as their own https://www.youtube.com/channel/UCz4q6vWr3YjBV2JfeUj3nFg

  16. I am very new at healthy eating. Today I going to make my first batch of ghee. And coking lentils. I never had or ate either one of these. I did make the salmon patties which where great only thing is they crumbled up But the taste was great. Thank you for all you do. You are my favorite. You and Dr Axe.

  17. To bad here in the Netherlands we don't have costco. Even buying on amazon is more expensive because of inport rights
    Still i love the idea.

    Thanks for some great ideas

  18. Eating healthy is always a great investment, much better if you can do it on a budget. Thank you for these tips 🙂 🙂 🙂

  19. Turkish breakfast. I've just started making videos of this type, don't forget to subscribe, like my videos, and turn on notifications.

  20. Great tips! 👍 I also do a couple of things which others might find useful:
    – prep and freeze foods I will cook as soon as I’ve bought them so they don’t go off (for example, chop onions, garlic, veggies, grate cheese, etc). It works best for things you are going to cook before you eat, and fresh herbs. I don’t have access to as many frozen foods as you do in USA / UK etc);
    – dry, stale bread should be blitzed into breadcrumbs and kept in the freezer to be used when you need it (or alternatively made into French toast for breakfast);
    – buy from local markets if in Europe, you’ll quickly see what’s in season from the prices;
    – buy veggies in bulk when in season and make soups to freeze, these can be bulked up with soaked dried pulses (cheaper than prepared pulses);
    – I keep an empty bag in the freezer which I put the “unwanted” bits of vegetables I’m prepping into instead of throwing them away (cauliflower and broccoli stalks, for example) and when it’s full I make a vegetable stock which can form the basis of any soup or meal;
    – Plan meals and, importantly, STICK TO THE PLAN! Food gets wasted if you go off plan 🤣
    – Many older people where I live in Spain seem to shop for one or two meals at a time, instead of doing a weekly or monthly shop which is what I was used to. I’m not suggesting that this is practical for everyone, but it does cut down on food waste and often you can take advantage on any special offers from the fresh food stalls or counters where they are trying to get rid of stock quickly. We don’t seem to have many offers here for buying in bulk, unless it’s fresh food in season that is nearing the end of its life. So here, perhaps buying less but more frequently might be an option to reduce food waste too.

  21. My best tip is to make a stop at the closest supermarket once a week and buy the sale fruits. That will become my snack during the week… Snacks = less cravings and keep u in control from eating out as often. Also peanuts are very budget friendly and keeps your hunger at pace. Both healthy and delicious.
    And carrying a reusable water bottle everywhere!! It's odd at the beginning but once you get used to it, you save big money on water or drinks outside the house.

  22. Hi Downshiftology! I am a student and would love a video about healthy quick snacks. I always struggle to stay healthy when snacking because I am often hungry in between meals.

  23. Hi i hope u can answer this or someone plsss…

    "If u're going to freeze some veges or fruits and put them in ziplocks, is it okay to put them together with raw foods in the same shelf? My freezer only got a medium size storage and a small shelf for ice cream lol there should always a space for ice cream lol😁 thank u"

  24. Thank you very much for the SIMPLE milk recipes; I don't have to tell you how difficult it is to find a milk product without so many weird ingredients. Great video!

  25. Great video! The only thing I disagree with is the need to purchase organic, grass-fed meat. There’s absolutely no reason why people on a budget should feel they can only purchase meat with those marketing labels. All cattle are raised on grass – some are just fed grains as well for extra energy. Pigs, chickens, and turkeys don’t eat grass and actually have a better life when raised indoors. There’s less spread of disease, less harm from weather conditions, and better biosecurity. Scientific research also supports that there is little to no difference in organic and convention products. I am a supporter of consumer choice, especially when you can buy non-organic, non-grass raised meat at a lower cost with no difference in safety and nutritional value.

  26. I'm absolutely obsessed with your frickin channel and I just started watching you yesterday and I've seen HOW many videos. Sheesh

  27. I really hope you were compensated for all the product placement and advertising for Whole Foods/amazon. Generally folks note when their videos function as ads.

    For money savings tips not promoting a brand: talk to your farmers at farmers markets. I get deals all the time because they know me as a regular. Shop at “ethnic” (cringe, I know) markets and minority-owned grocers. They tend to be way less expensive in my area. The cookbook “Good and Cheap” is available online for free and has lots of good tips as well.

  28. I love your videos BUT, shopping at Whole Foods is no bueno! It is NOT budge friendly (thus, “Whole Paycheck) their quality has gone WAY down. I’m a private Chef and in many grocery stores daily. Trader Joe’s, Sprouts, Publix, and many other stores have good organic, grass fed options. Using your LOCAL butcher or better yet your LOCAL farmers market is a great choice. The 365 brand is not that clean either and I suggest not promoting it. I think another person’s review was spot on, “this is a rich persons guild to shopping on a budget “. I don’t mean to offend and again I really love your videos but I think this particular one could have been more realistic. Also, Thrive Market has great deal to shop in bulk.

  29. For what you said about packaged snacks, I would advise going to the dollar store in their healthy food section. They have cliff bars and nut and fruit bars that taste just like Lara Bars

  30. Love this!! Eating healthy, clean and organic is so important for our health and wellness, and helps anti-inflammation. Not enough of us pay attention to what we are eating! Eating clean and organic can even help prevent or even REVERSE chronic diseases! 👊✨

  31. If you wish to cook lentils routinely then get a pressure cooker. Not only is it quick but it also makes the food more digestible and easy on your gut.

  32. Raw cashews are toxic (they contain urushiol, a toxic resin that can cause rashes if ingested and burns if it comes in contact with skin). They mist be roasted or steamed before being consumed.

  33. I keep my weight and budget under control by skipping lunch. I usually have a big protein-rich breakfast in the morning and a balanced dinner in the evening.When I feel hungry in between I only have one or two fruits, some nuts and coffee/herbal tea and tons of water.

  34. Interesting.In Denmark. You get 500 grams of unsalted Cashew for 9 dollars, while other nuts cost way more for the same gram.

  35. Thanks a lot! Also, you have very nice equipment when it comes to cooking, blending and freezing. What brand are the items from? 🙂 (especialy the glass boxes and zip bags)

  36. Just something to consider – homemade nut milks are not fortified with calcium or vitamin D as commercial ones are so unless you're being cognizant of getting those in other ways they may not necessarily be the best choice.

  37. rice milk is easy and cheap too, you have to boil a handful of rice and 15-20 cups of water into a pot and boil it until the rice is overcooked and then blend everything

  38. Just love your videos. They are so intimidating and inspiring to lead a really healthy life… Thanks to you! lots of Love!!

  39. avocados dont freeze and thaw well, but if you put them in the refrig cheese drawer after theyve sit on the counter 2 days ,they will keep for 2 weeks , even though they look shriveled , they arent bad ..try it

  40. Buy frozen fruit, buy veggies in bulk & freeze, buy grains & lentils in bulk from local ethnic stores, & instead of buying pre-packaged food, make your own. Also, eat less!

  41. 6 dollars for 12 eggs? What kind of life are you guys living in America? How do you survive? Over here in Germany we can get 30 large eggs for that price :O

  42. Hi Lisa,
    I just saw your videos the last days for the first time! I love them all! Your presentation and tips are great. On point without talking around! 👍 would it be possible to show a video how you do pizza with a tuna dough? So the base is without flour but with tuna and eggs or sth. This would be great too ☺️ greetings from Germany!

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