Eating Healthy on a Budget

[freeazabird]

I'm trying to clean up my diet. More specifically, I try to avoid eating preservatives, high fructose corn syrup, and food coloring. I also don't eat dairy, red meat, or chicken. I was wondering what strategies do those of you who eat healthy use to stay on budget?

[forummm]

We eat meat and milk and vegetables every day and want for nothing. We spend about $250/mo on average for the 2 of us. For dinner we'll eat various pastas, stir fries, casseroles, pulled pork, pork tenderloin, fajitas, etc. Some examples:
http://forum.mrmoneymustache.com/journals/forummm's-journal/msg704138/#msg704138
http://forum.mrmoneymustache.com/journals/forummm's-journal/msg704139/#msg704139
http://forum.mrmoneymustache.com/share-your-badassity/grocery-shopping/

[YK-Phil]

I like meat of all kinds but rarely eat any. My wife is the same. She is Japanese and extremely health-conscious, and her diet is based on rice (her Asian side of the pantry contains at least a dozen varieties of rice of different colour) together with tofu and fermented soy products like miso and Koji which is cooked rice and/or soya beans that have been inoculated with a fermentation culture, Aspergillus oryzae. She also consumes a lot of nori (seaweed), and fish (grilled sardines and other blue fish) and seafood.

When we do eat meat, it is used as a side dish to complement our main, which is most of the time a variation on traditional pilav (a combination of rice cooked in water or broth, with legumes such as red/black/kidney beans, lentils and chick-peas, onions and mushrooms, etc.), and sometimes risotto, usually preceded by a salad of some sort like kale/apple/nuts, fennel/orange, red cabbage/carrot/raisins, beets/raisin/nut, or avocado/tomato. With all these possible combination, we practically eat the same thing every day but we don't get tired of it.

Overall, our grocery budget is between $250-$300 a month.

[big_slacker]

Two words: Rice and Beans. (Ok, that's 3)

I think it helps to have some staples. For me I buy a lot of brown rice and beans. I do verde salsa with corn tortillas and avocado for a mexican style. Also potatoes and sweet potatoes. All of these cost next to nothing, are very satisfying and very good for powering your day. Brown rice pasta from time to time as well.

Bulk foods section of the grocery store. Museli and trail mixes (without the added crap) are there, usually cheap. Oatmeal is cheap as well and full of complex carbs and protein. Perfect breakfast either hot or with some almond milk as a cereal.

You need veggies. I buy the big tubs of organic greens (Kale, spinach, etc.), whatever is on sale. They're usually under $5 3-4 day's worth, sometimes 2 for $5. Make shakes with those and frozen fruit, you can get all your day's servings of veggies in one blender. It's ok to eat a salad though too, get that fiber.

Fruits, we have a local farm stand during the summer-fall. Winter I go with whatever is local and on sale. In the olden days people used to can/preserve fruits as well to get through the winter. This is an option, frozen fruit is as well. Fruit can blow up your budget if you always want something specific. If you're open to what's local and in season plus some creativity you'll be fine.

CSAs are a good option, google for a local one. They'll get you through part of the year a lot cheaper than the grocery store.

From time to time I throw in some variety with mushrooms, nuts, tofu, etc. There is always something on sale and I'll grab it. It think with you not eating much meat other than fish it sounds like you're set up pretty well for eating healthy on a budget.

[MitchCraft]

I'll second the idea of the CSA.  Depending on where you live, you can get organic farm fresh produce for the entire growing season on a weekly distribution, and at cost that's cheaper than supermarkets.  And, if you have the time, some CSA offer "working shares" where you work a certain number of shifts on the farm in exchange for the food at a huge discount.  For Example, we live in Colorado, our CSA that we are a part of operates from June-November, we signed up to be working members and at $100 + 15 three hour work shifts, we get fresh veggies and greens every week for 22 weeks. 

[Mrs. Crackin' the Whip]

Two words: Rice and Beans. (Ok, that's 3)

I think it helps to have some staples. For me I buy a lot of brown rice and beans. I do verde salsa with corn tortillas and avocado for a mexican style. Also potatoes and sweet potatoes. All of these cost next to nothing, are very satisfying and very good for powering your day. Brown rice pasta from time to time as well.

Bulk foods section of the grocery store. Museli and trail mixes (without the added crap) are there, usually cheap. Oatmeal is cheap as well and full of complex carbs and protein. Perfect breakfast either hot or with some almond milk as a cereal.

You need veggies. I buy the big tubs of organic greens (Kale, spinach, etc.), whatever is on sale. They're usually under $5 3-4 day's worth, sometimes 2 for $5. Make shakes with those and frozen fruit, you can get all your day's servings of veggies in one blender. It's ok to eat a salad though too, get that fiber.

Fruits, we have a local farm stand during the summer-fall. Winter I go with whatever is local and on sale. In the olden days people used to can/preserve fruits as well to get through the winter. This is an option, frozen fruit is as well. Fruit can blow up your budget if you always want something specific. If you're open to what's local and in season plus some creativity you'll be fine.

CSAs are a good option, google for a local one. They'll get you through part of the year a lot cheaper than the grocery store.

From time to time I throw in some variety with mushrooms, nuts, tofu, etc. There is always something on sale and I'll grab it. It think with you not eating much meat other than fish it sounds like you're set up pretty well for eating healthy on a budget.

Ditto:  When keeping it clean, I'm a big fan of eggs, beans, oatmeal, almonds, and bananas.  Those 5 foods can easily make up breakfasts, lunches, and snacks.  And bananas are incredibly cheap!  All those foods are in fact.

[freeazabird]

Thanks everyone for the suggestions this is very helpful.

For those of you who eat kale, can you tell me some of the ways you eat it? For instance, what type of salad dressing do you recommend if eating it with a salad? I use it for smoothies and kale chips, but would like some additional ideas.

I own a wide variety of beans, but don't really know what to do with them. I typically just make a bean soup with onions and veggie broth. Any ideas on ways to spice up beans?

[matchewed]

http://forum.mrmoneymustache.com/off-topic/mustachian-recipe-index/
http://forum.mrmoneymustache.com/off-topic/the-ultimate-mustachian-food-guide/

[pbkmaine]

The Prudent Homemaker has a bunch of bean dishes on her website. She's also very frugal, so the whole site is worth looking at. Theprudenthomemaker.com

[YK-Phil]

Thanks everyone for the suggestions this is very helpful.

For those of you who eat kale, can you tell me some of the ways you eat it? For instance, what type of salad dressing do you recommend if eating it with a salad? I use it for smoothies and kale chips, but would like some additional ideas.

I own a wide variety of beans, but don't really know what to do with them. I typically just make a bean soup with onions and veggie broth. Any ideas on ways to spice up beans?

My favourite way to eat kale is fresh, in salad. First you must sprinkle it lightly with salt, then massage it with your hands a minute or two to soften the fibers. Add slices of apples, some dried cranberries or raisins, a handful or slivered walnuts or other nuts, and a light vinaigrette with olive oil and balsamic vinegar.

There are tons of recipes for beans and rice, so many that you won't get sick of eating the same base ingredients over and over. There is a thread here:

http://forum.mrmoneymustache.com/share-your-badassity/rice-and-beans-share-your-recipe/

[Monkey Uncle]

I'll second the idea of the CSA.  Depending on where you live, you can get organic farm fresh produce for the entire growing season on a weekly distribution, and at cost that's cheaper than supermarkets. And, if you have the time, some CSA offer "working shares" where you work a certain number of shifts on the farm in exchange for the food at a huge discount.  For Example, we live in Colorado, our CSA that we are a part of operates from June-November, we signed up to be working members and at $100 + 15 three hour work shifts, we get fresh veggies and greens every week for 22 weeks.

It definitely depends on where you live.  You need to do the math to see how it works out.  In my area, the CSA works out to be considerably more expensive, and you have to take what they give you.  The farmer's market is also more expensive, but DW and I shop there anyway because the quality is so much better than the grocery store produce section.

[Digital Dogma]

Id also add that it pays to keep a mix of dried seeds, nuts, dried cranberry/raisins, canned corn, shredded cheese, and apples around to liven up a simple salad easily.

[BrandonP]

Meat is pricey where I live, so I cut down on that. I was probably eating way too much as it was.

Fruit and vegetables are so cheap so that helps.

Then things like rice, pasta and potatoes, are very cheap as well.

The only really expensive thing in my diet is cheese.

So yeah, cut down on meat. There are plenty of delicious healthy meals that don't include meat.

[11ducks]

Thanks everyone for the suggestions this is very helpful.

For those of you who eat kale, can you tell me some of the ways you eat it? For instance, what type of salad dressing do you recommend if eating it with a salad? I use it for smoothies and kale chips, but would like some additional ideas.

I own a wide variety of beans, but don't really know what to do with them. I typically just make a bean soup with onions and veggie broth. Any ideas on ways to spice up beans?

I do smoothies a lot, and found that I can save a lot by buying discounted fruits/veg, chopping and freezing it. I got 500g of kale for $2 the other day, which frozen, will last me for ages. Buying and freezing in bulk allows you to get great deals, and it's a lot quicker in the morning too!  Stops the produce from going off and you can use exactly what you want.

Brown rice, oatmeal, vegies, eggs, soup. I find batch cooking saves money, and in recipes like spaghetti, you can use less meat and more beans/veg as fillet

[oinkette]

I'm trying to clean up my diet. More specifically, I try to avoid eating preservatives, high fructose corn syrup, and food coloring. I also don't eat dairy, red meat, or chicken. I was wondering what strategies do those of you who eat healthy use to stay on budget?

Oatmeal and Salads and Grains. Each ridiculously cheap. The beauty of all is that a mishmash of anything can be thrown in either to make it more interesting/healthy. Today I had oatmeal with slivered almonds. Lunch will be Spinach/Arugula, apples, pecans, blue cheese (I buy the big block from Costco which lasts for weeks), apple and cheese (again, slice off a big block) for snack.  Dinner is usually something like quinoa, pasta, couscous, rice with fresh veggies or something thrown in and olive oil. 

[Pigeon]

Kale is good added to soups, too, if you are making a lot of bean-based soup.

[jms493]

It is tough but we will be growing a garden next spring to help with vegetables.  Also eating cleaner just resulted in me eating less junk...hence less expense.

[Acadian]

This is a great cookbook to use.

http://www.leannebrown.com

Leanne did a project during her graduate degree (I believe) to help people living on the SNAP/Food stamp benefit eat healthy and within a strict budget. Most of the recipes meet the criteria's you mentioned. Oh, and the book is available for free as a pdf (but you can buy a hard copy if you want to support her cause).

[Eric]

Thanks everyone for the suggestions this is very helpful.

For those of you who eat kale, can you tell me some of the ways you eat it? For instance, what type of salad dressing do you recommend if eating it with a salad? I use it for smoothies and kale chips, but would like some additional ideas.

I own a wide variety of beans, but don't really know what to do with them. I typically just make a bean soup with onions and veggie broth. Any ideas on ways to spice up beans?

My favourite way to eat kale is fresh, in salad. First you must sprinkle it lightly with salt, then massage it with your hands a minute or two to soften the fibers. Add slices of apples, some dried cranberries or raisins, a handful or slivered walnuts or other nuts, and a light vinaigrette with olive oil and balsamic vinegar.

A couple of splashes of olive oil and some fresh lemon juice with the salt massage works wonders on the kale.  Probably reduces it's volume by two-thirds and gives it a bit of a tangy kick, which can help since kale can be a tad sour sometimes.


Edit -- and then eat that salad with some amazing homemade bread that cost you next to nothing:  http://cooking.nytimes.com/recipes/11376-no-knead-bread

[Emilyngh]

I'm trying to clean up my diet. More specifically, I try to avoid eating preservatives, high fructose corn syrup, and food coloring. I also don't eat dairy, red meat, or chicken. I was wondering what strategies do those of you who eat healthy use to stay on budget?

By far, the biggest money saving strategy for lowering costs while eating well was enabled by an Aldi moving into our area.   I have heard that different Aldi stores vary greatly on what they offer, so not everyone may be as lucky, but ours has a huge selection of super low price good produce (including organic), nuts, whole grains, dried fruit, tasty hummus, etc for super low prices. 

Our meals were already pretty healthy, with our main issues being with quick breakfasts/lunches/snacks and I've found that I'm much more likely to snack on things like fruit when I can get blueberries or raspberries for 0.99-1.50, watermelons for 2.99, mangoes for 0.15, avocados for 0.69, a tub of hummus ready to go for 1.99, etc. 

So, if you have one around, check it out.

[Bob W]

I'm eating healthy (as defined by no sugar/grains/legumes and low carb).   I haven't run the numbers lately.   I do think that Olive oil is a relatively inexpensive item on a cost per calorie basis.     I think I'm paying around $5 for 6000 calories of extra virgin.

I buy eggs on sale, often for 1-1.5 dollars.   Buy a lot.    Just bought ground beef for $2.4  (80/20) yesterday.  Will stock up more at that price.  Whole chickens .88.    Butter $2.5.   

I find that canned sardines and canned Mackerel are inexpensive fish sources.  They are portable and require no cooking.  Same as Salmon. 

Veggies can be really expensive but since I'm only eating 30grams of them per day not too bad.

So today's budget might look like this.    3 eggs =  60 cents,   pork steak (1/4 lb at $2) = 50 cents,   greens and cucumbers/onions = 90 cents,   1/4 hamburger = 70 cents.   Olive oil added to lots of stuff = 30 cents.   

Total $2.90.

This may go up substantially if  I start eating more veggies at some point. 

For those inclined to starchy carbs, potatoes are selling for $2 for 5 pounds around here now.  So basically a weeks of carbs for 1 for $2. 

If you consider beans, rice and flour healthy.   You can then eat for $1.5 per day incorporating some veggies, fish and meat. 

[Bolshevik Artizan]

We typically spend around CDN$800 or US$ 550 a month. We buy top quality organic fruits and vegetables, drink fancy-pants mineral water and buy top quality, lean organic meat and fish once or twice a week. Our tricks are: we bake our own breads and rolls, cakes and cookies; we batch cook everything, which dramatically reduces overall costs and cuts out food court lunches etc at work and, where possible, we buy bulk - especially for branded goods (e.g. ritz crackers, etc).

We are now on a drive to reduce our food waste to zero for moral as well as financial reasons. I have found food - like telecommunications and cars - to be an area of enormous "secret financial waste" in people's lives: if you order in once a week and eat at the food court, which we no longer do, you can take my CDN$800/week and almost double it for a family of three.

Cheers -


BA

[Bob W]

We typically spend around CDN$800 or US$ 550 a month. We buy top quality organic fruits and vegetables, drink fancy-pants mineral water and buy top quality, lean organic meat and fish once or twice a week. Our tricks are: we bake our own breads and rolls, cakes and cookies; we batch cook everything, which dramatically reduces overall costs and cuts out food court lunches etc at work and, where possible, we buy bulk - especially for branded goods (e.g. ritz crackers, etc).

We are now on a drive to reduce our food waste to zero for moral as well as financial reasons. I have found food - like telecommunications and cars - to be an area of enormous "secret financial waste" in people's lives: if you order in once a week and eat at the food court, which we no longer do, you can take my CDN$800/week and almost double it for a family of three.

Cheers -

Yep,  I think the "food budget" is the lowest hanging fruit for the budget conscious.   Let's see cut  $60 off cable,  $80 off phone,  $40 off insurance,  $120 off transportation,  $100 off booze,   $150 off entertainment,  $50 off gifts,  $100 off misc,  $40 off utilities, $300 off taxes and $500 off food and pretty soon you're talking about real money.  (about 18K per year in this case) Add another 20K in 401s, IRAS and HSAs and you have the perfect recipe for retiring in 10 years. 


BA