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Healthy Eating On A Budget

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Healthy eating for around $100 per week

That’s right, you can eat a healthy balanced diet for right around $100 per week. The key is to shop smart and shop the sales. Grocery stores (Whole Paycheck) excluded often run great sales even on Organic veggies and healthier meat choices. When they do, stock up! If Grass fed ground beef is on sale for $4.99 from $8 buy as much as you can and freeze it. The same goes for free range chicken and even eggs. Granted you cannot freeze the eggs but they will stay in the fridge for quite a while. Healthy fats like olive and coconut oil will also be on sale so buy them in bulk.

Veggies are another story. They do not do well past 5 days or so in the fridge so you cannot stock up on fresh veggies. You can however stock up on frozen Organic veggies. They arguably hold onto more nutrients than fresh although personally I prefer fresh. For your Carbs best bang for your buck, sweet, white potato and brown rice.

Here is a sample of a shopping list you can use

 

Animal Protein-

4 LB Grass fed ground beef- $20

2LB free range chicken- $15

3 dozen cage free eggs- $15

2 Lb humanely raised pork- $6

Total-$56

 

Fats-

Jar of natural peanut butter- $5

2 Avocados- $5

Sm jar of coconut oil- $5

Sm bottle olive oil- $4

Total- $19

 

Carbohydrate-

5LB bag sweet potato- $3

1 Bunch banana- $2

1 lb apples- $3

1 Package Oats- $7

1 package brown jasmine rice- $3

Total- $18

 

Veggies-

2 LB broccoli- $5

1 LB onion- $3

1 LB green beans- $3

2 red peppers- $3

Total- $14

 So, for just over $100 we have a pretty good variety and amount of food. Just remember shop around, look for sales and try and keep things as fresh with as much variety as you like. Buy seasonal fruits and veggies and some fish when your budget allows. Also, not every fruit and veggie needs to be organic. Just do a quick google search and you will see a list of recommendations. I’ll also post a list shortly with explanations as to why or why not choose organic.

As always feel free to reach out to us with any questions.

Jamie@crossfitKMK.com