It is extremely difficult to remain healthy, not because of effort or willingness but because of funds.
Majority of people believe that being healthy is costly. It can be, like anything. However, if you shop smart you will be able to stick to your budget and achieve your goals!
There are many ways to shop smart, save money & still eat your way to a better healthier you!
1. Plan Your Menu
Alan Lakein said: failing to plan is planning to fail.
This is true especially with shopping on a budget! Mostly we will go to the shops directly after work, then we buy whatever just to get the shopping done. It can truly feel like a horrible chore!
I like to plan the shopping list in the form of a set menu.
On a Saturday, I have a family meeting with my boyfriend, where we discuss what both of us want for the week. This includes Breakfast, Health snacks, Lunches & Dinner!
We then write it according to each day on our white board:
It’s very important now to go and do Research on how you can make these meals more healthy.
If your current goal is to lose weight, I would advice you to know your daily Makro count. This will help you to adapt your menus according to your fitness goals. I use Lifesum – it’s a great Makro tracker, that tracks food, water & exercise! They have free versions! I would definitely recommend this!
My current Makro’s are:
- KCal: 1451
- Carbs: 181g
- Protein: 73g
- Fat: 48g
Now that you adapted the meal to suite your health goals, you can write them in a grocery list. I like to keep the meals on the left side of my page (refer to image) and on the right the actual grocery list – according to it’s groups.
2. Eat Low GI Meal or High Protein Snack Prior To Your Trip
Never ever go to the grocery store on an empty stomach or dehydrated! This will cause you to lose focus on the task at hand! The results, buying extra stuff that will increase your grocery bill!
Eat a healthy Low GI meal or high protein snack prior to your shopping trip and take a bottle of water with you. I like to drink a Low GI meal replacement shake that is high in protein before I go shopping.
3. Stick To Your Set Menu
You will be surprised on how easy this part is now. When your basic needs are met you are better able to focus!
Your grocery list must be set out according to your grocery store. This will help you to keep to the aisles that you need to go into and not deviate from the plan. Great tip is to compare prices, look at the bottom and top shelves, because in retail they know majority of consumers do lazy shopping so all the most expensive items are at eye level.
Following this method will get your shopping done in under an hour and save you money!
4. Choose non-organic foods
Studies have shown that there is no significant difference between organic vs non-organic foods. Have a look at Kurzegesagt -Is Organic Really Better? Healthy Food or Trendy Scam?
they tackle this debate in great detail. It’s cheaper and better for our planet to buy non-organic foods (veggies & fruits).
The most important part is to make sure before cooking or consuming non-organic food is to wash it properly.
5. Buy Your Meat From Your Butchery
There is no denying that us meat eaters love meat. But on a budget meat can be insanely expensive especially in super markets!
Rather shop at your local butchery, compare butchery prices for the types of meats you like and that will help you reach your health goals. White meats such as chicken is cheaper and healthier than red meat. Don’t believe me? Have a look at Kurzgesagt -Is Meat Bad for You? Is Meat Unhealthy?
Another benefit of a butchery is their month packets! You can order a head of time what you want and how you want them to divide up your meat. If you play it right, it can be like a pay n pick up trip.
6. Go Vegetarian Once A Week
It is a easy way to cut on cost and unnecessary calories.
You can try using substitute protein sources once or twice a week. Instead of adding meat you can easily add black beans, legumes, eggs or other rich protein veggies to the mix!
