Want really healthy non toxic food for really cheap prices? Check out this cheap clean eating grocery list to help you on your next shopping trip!
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Think of this list as the master grocery list of cheap clean eating foods. You don’t have to buy everything on the list at one time if you don’t want to. These are just the cheapest clean eating foods around.
These foods are truly healthy-no chemicals, no processed foods, and no white sugar (maybe a tiny amount in the peanut butter).
Since Most healthy meals are made up of a protein, a vegetable, and a starch, I broke up the grocery items into those categories. (Fruits and Dairy help fill in the rest of a healthy diet.) On the printable list, I broke up the categories a little differently so that it is easy to shop with.
Each item I have listed was picked for its superior nutritional value and it’s low price. I show the serving prices for each category. Prices are for 1 average serving for an average adult. (Obviously small or big eaters will eat more or less than the prices I have listed.)
You can see that you could make some really cheap meals from these ingredients-a basic dinner meal would be between $1-$3 per adult serving. Most of the meals would be around $5-$7 for a family of four!
Protein-approximately $0.50-$1.50 per serving
It is important to have enough protein and fat in each meal to keep a stable blood sugar, and to keep your immunity strong. Keeping a stable blood sugar is helpful to your adrenals, and healthy adrenals help with weight loss (or weight maintenance). Healthy sources of protein include:
Chicken-Check out this post to understand how to buy healthy chicken.
Grass Fed Ground Beef-This is best bought from a local farmer. The nutrition is so far and above regular beef that it is worth it to find a local farmer. I am able to get grass fed ground beef for a little over $5.00 a pound. It is very lean and delicious. Grass fed beef is available in some grocery stores but it is usually expensive.
Salmon (Canned)-Canned Alaskan salmon is full of healthy omega 3 fats and is very low in mercury. Mercury is found in very high amounts in many types of fish. (I believe mercury contributed to my health problems, and it can cause some really bad health issues.)
Eggs-Very cheap source of high quality protein. The best eggs come from a local farmer, but regular grocery store eggs can work if your budget is tight.
Beans-Adding beans to a meal can help to lessen the meat that is needed. Vegetarian meals can stretch the budget even farther.
Vegetables-approximately $0.25-$0.38 per serving
Frozen vegetables are awesome when you are trying to eat clean on a budget! They are often under $1.50 a pound, and are often “fresher” than fresh because they are picked when they are at their ripest and frozen right away.
There are also some low cost fresh vegetables. Here are the vegetables with the lowest prices-
Very Low Cost Fresh Vegetables
Starch-approximately $0.05-$0.90 per serving
Bread-Healthy store bought bread will cost a lot more than rice. 2 slices of the most expensive healthy bread will cost about $0.90. There are some cheaper options though. Find out what bread brands are truly healthy and clean here.
Oatmeal-Oatmeal can be a very cheap option to help round out meals. To maximize nutrition it is good to soak the oats overnight (like this recipe). Unsoaked oats can cause tooth decay and other nutritional deficiencies for some people.
Starchy vegetables-Potatoes, Sweet Potatoes, and butternut squash can be the starch for your meal. Serve them with another side vegetable and get a balanced meal and double vegetables (Always a great choice for health!)
Check out this post to find out which fruits are cheapest in each season.
Other Low Cost Fruits
Cheeze-another cheap way to add protein to a meal or snack.
Butter-An easy way to make toast healthy. Butter is good for teeth, bones, and the fat helps to balance blood sugar. We love toast for a healthy snack.
Peanut Butter-we like Jif Natural. The ingredients are simply peanuts, sugar, palm oil, salt and molasses. (There are only 3 grams of sugar per 2 Tablespoons.)
Coconut Oil-Buy virgin or extra virgin cold pressed.
Palm Shortening-Spectrum is a good brand for this.
Organic Popcorn-This is a very cheap and healthy snack. We like ours popped in an air popper, and then we pour coconut oil or butter on it.
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Disclaimer: This post is not medical advice. I am not a doctor or medical professional. I share only from my own experiences and research. Consult your own practitioner before making changes in your diet or supplements.