clean eating simple and cheap
I thought the way to clean eating simple and cheap was to make casseroles. Cut the meat, amp up the carbs, use only one pot. Casseroles casseroles casseroles. Obviously the meat was what was making my meals expensive.
Right?
Maybe there is some truth to this, because it still doesn’t compute to me how my grocery budget hasn’t skyrocketed through the roof while eating clean meals with hunks of meat and keeping it simple. Could it be that clean foods regardless are not processed things in the box, which is where the prices REALLY add up?Maybe it’s because I’m actually satisfied and not reaching for a snack. Maybe because i’m overall eating less now that I’m dialed into what is nutritionally appropriate for my body?
throwing money in the trash
One other thing is that the food waste is WAY less. When carbs, vegetable, and meat are prepared separately, they can be easily mixed and matched as leftovers to change things up during the week. No forcing yourself to eat that massive casserole for the 4th day in a row or shamefully scooping the uneaten leftovers into the trash on day 5. If you are buying food, and then putting it in the trash, you are wasting money.
How am I able to eat clean on the cheap?
1. Shop the meat sales every week.
Buy 3 of any sale meat you definitely like and throw two in the freezer.
2. Buy 2-3 fruits you like on sale.
If nothing is sparking your fancy, apples, oranges, and bananas are seasonally usually cheap, at least in my area.
3. Always stock some amount of salad type ingredients you enjoy.
Salad formula is 3 ingredients. Lettuce, tomato and cucumber are mine. Some people do tomato, cucumber, red onion. It doesn’t need to be complex and I do “splurge” on the spring mix because if its between washing cutting lettuce up and not eating a salad I’d rather eat a salad. Some brands pack quite a bit in the containers and if you can’t eat it fast enough it will go bad. You can always flip the container upside down with a paper towel on the bottom and the lid cracked. Elastics to secure to keep it fresh longer if you need. Carrots are always cheap, if you want to shred them in your salad.
4. Stock favorite carbs on sale.
Sweet potatoes, rice, quinoa, potato… have what you like. If you have a larger family, buy these non-perishables in bulk in a reasonable quantity that won’t stress you out with having your whole pantry full of it or have any risk for pests or moisture damaging it.
5. Supplement with cheaper, unconventional meats like canned salmon or tuna.
This stuff is at premium protein for cost. Who says a tuna sandwich with some nice sides can’t be a dinner once a week? Tuna melts anyone? Salmon patties are also a great option, or apparently my grandmother just eats the canned salmon out of the can if that’s your jam (I was surprised it was hers!)
6. Eat eggs.
Even though they’ve gone up in price, they are nutrient dense for the cost.
7. Frozen vegetables.
Listen people – these are PRE CUT at a discount and no likelihood you will accidentally let them go bad! A no brainer for a quick dinner. Broccoli is great roasted
8. Bag of carrots.
I have a great recipe for roasting them, or cut up with a little water in a shallow container with a lid in the fridge for a quick snack.
9. You need some snacks and sweets.
Pretzels are lower cal and pretty cheap if you enjoy them. I don’t but my hubby does. I keep some kettle potato chips in the house usually as my emergency snack, and we always Kemps frozen yogurt. We also stock popcorn kernels, Chomps turkey pepperoni sticks, tuna packets, and barebells protein bars for “emergency” or on the go snacks. Better have some treats and to-go foods in the house so you’re not being tempted to go out to eat because you have nothing sweet or fun to eat at home. You will find that when you eat enough protein you may find a reduction in your snack cravings overall but it’s good to be prepared in case the urge strikes.
10. Cut out the unclean, caloric, and expensive drinks.
Homemade teas and coffee, water, or water with a little lemon juice or fresh lemon in it. If you’re full extra, maybe some homemade kombucha or water kefir 🙂
upping your cheap game
Find the bare bones grocery store, the cheapest one in your area that you will actually go to regularly. Go to it and shop their weekly flyer. Even if you have no time to make a list, go in and take a look at their flyer and grab 3 sale meats you like, 3 vegetables, 3 fruits, and make sure you have 3 carb options at home, or pick those up as well. Then just start experimenting with what you like. Keep the seasonings simple or buy some no salt added mixes.
too simple means boring.
When you start with doing things simple, maybe your food will be boring. But during this process, you will be learning how to prepare certain cuts of meat and when you cook them on a rotating basis (at least twice a month), you will eventually get a hang of what you enjoy and how you like preparing certain cuts of meat. Always trying something new seems exciting but then you never really get great at any one thing. It also uses up a lot of brain power to try new things ALL the time.
Sometimes small differences can add a punch of excitement to a meal. Pair with a different carb like quinoa, or a different vegetable with new seasonings. One fun (and gut-healthy!) addition I like to have with my foods is a pickled side dish like kimchi, homemade pickled green beans, or fermented pickles.
Remember you are not saving money if you are throwing out food at the end of the week. Never mind you are wasting your time preparing these foods. So don’t go crazy always buying things that are completely unfamiliar to you or that you haven’t liked in the past just because they are on sale or they are “healthy”. It’s ok to not eat a different food every day of your life. Remember simple foods and simple cuts can all be prepared in countless different ways with different spices or preparations to your liking. And ultimately this will be cheaper, more friendly to your wallet.
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