• Deanne Pandey

Health on a budget? This will help!

One doesn’t have to spend a lot to eat healthy. In fact, there are many ways to eat healthy even on a very tight budget. These include planning your meals, cooking at home, and making smart choices at the grocery store. Also, keep in mind that junk food costs you twice. Bad health comes with medical costs, drugs and even reduced work capacity.Even if eating healthy was more expensive (which it doesn't have to be), then it would still be worth it down the line. You really can't put a price on good health.

1. Follow a meal plan 

A well structured meal plan can do wonders for your progress towards your fitness goals.If you aren’t following one, you immediately should start following one after consulting a nutritionist.If you know what you’ve to consume throughout the week then it gives you a clear mind on what you need to buy, how much you need to buy and what quality.This saves you from making miscellaneous purchases that hurt your wallet as well as hinder your fat-loss goals.

2.Make a grocery list

Before leaving the house to shop, create a list of things that you require and strictly stick to it.This is will eliminate the need to buy unwanted food items that harm you or end up in the trash.

3.Never go shopping hungry 

Going to shop groceries when you’re hungry is a foolproof way of going overboard.Your willpower to resist unwanted junk food will be diminished and you’ll end up with a pantry full of high calorie snacks. Next time you go to shop, make sure you have your meal and feel the difference.

4. Buy bulk whole foods

Instead of buying processed foods, try to purchase whole foods.For eg, instead of buying shredded cheese, you can buy a block of cheese which will be cheaper.

5. Buy Seasonal  and local produce

Ditch your supermarkets from time to time and visit your local markets to purchase fresh produce of vegetables and fruits. By purchasing from them you do not only get fresh items but you get to support small scale vendors.Produce that is in season is typically cheaper and more nutritious. If you buy too much, freeze the rest or incorporate it into future meal plans.

6. Buy Generic Brands

You can ditch the expensive novelty packaging and buy foods of generic brand.All companies have to maintain a food quality level as complied with the Government, you can buy generic brands as they will be cheaper as compared to other novelty brands (Make sure you check the food ingredient label so that you don’t purchase a low quality item)

7. Buy in bulk and look out for sales 

Buying a large amount of produce will always be cheaper .Grains, such as brown rice, millet, barley and oats, are all available in bulk.They also keep for a long time, if you store them in airtight containers. This is also true for beans, lentils, some nuts and dried fruits.Always look around for special offers and discounts around the supermarkets as it might help you score a steal.

8.Avoid Empty Calories

Junk food is harmful to both: our wallets and our body.These calorie bombs sneak into our shopping cart and baskets every single time.Avoiding these (not completely as the name suggests, life is all about balance) will help you save some bucks.

9. Buy cheaper cuts of meat

This one’s for the meat lovers! Buying cheaper cuts of fish, chicken and other meats significantly reduces the cost whilst making sure you’re satiated. Try to alternate meat with other forms of protein like eggs, paneer, whey, lentils, etc every other day.


Use cheap online retailers or grocery providers that give discounts and deliver to one’s place saving you time as well as money. Follow my page for a 'no junk July' challenge and tag your friends to follow it too!

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