One of the biggest myths about following a Paleo Diet is that it is unaffordable!
While there are certainly a lot of people and resources offering tips and tricks for keeping your food budget in check, most of those strategies rely heavily on grains and legumes for the base of your meals. If you are following a Paleo diet, those tips are not very helpful – to say the least.
It might be true that when grains, legumes and (possibly) dairy are out of the question, and your diet consists mostly of high-quality protein, healthy fat and whole food-based carbohydrates, eating be a little more expensive than following the Standard American Diet (but the cost for this may come later….).
But, sticking to Paleo foods doesn’t have to break the bank. There are multiple ways to work within a reasonable budget, but still eat high quality, real food for every meal.
One of the most effective ways to save money is to use every last bit of what you buy. It seems like many have been conditioned to think eating a chicken breast is the only way to go. Buy a whole chicken, cook it in the slow-cooker, remove the meat, use the carcass to make chicken stock, and use the leftover fat to cook future meals. The same thing can be done with beef, venison or buffalo.
You can make almost all of the almond and coconut products you might be consuming at a fraction of the cost just by using the original product. Almond flour, almond butter, and almond milk can all be made from raw almonds. The same is true for coconut. Coconut flour, coconut butter, and coconut milk can all be made from whole coconuts or even unsweetened coconut flakes.
Be Selectively Organic
When following a Paleo diet, every little bit counts. It is not a zero-sum game; you are not either perfectly healthy or a total train wreck. The key is to get the most bang for your buck, literally and figuratively, and organic is definitely more important for some foods over others
Organic candy, for example? It’s still candy.
Of course, it would be ideal to have a 100% organic diet, but that might be financially unrealistic. Pay extra for organic when it counts the most. As a general rule, anything with a thick, non-porous skin or rind that you throw away, like citrus (unless you plan to zest it), mango, or pineapple, is not worth buying organic.
Anything with a thin skin that you either eat, like apples, cucumbers, bell peppers, and berries, is worth the organic price tag.
For a more specific guide, check out the Environmental Working Group’s Dirty Dozen (buy organic if you can) and Clean Fifteen (conventional is fine if you’re trying to stretch your dollar) lists, which get updated annually to reflect changes in growing conditions.
Produce is at its most affordable (yes, that means organic produce too) when it’s in season in the area/country you live in. Planning your meals around what in season in your area is bound to save you on your grocery bill.
This is the best way to buy produce at reasonable prices; when something is in season, it is cheaper and easier to produce, more nutritious and more abundant than shipping it in.
Want to know what’s in season in your area? Grab a copy of Chef Pete's book, Paleo By Season. You'll learn what's in season in your area throughiut the year, along with essential kitchen skills from roasting poultry to keeping your knife sharp to sautéing vegetables are all clearly explained and broken down into easy-to-follow steps.
Cut Out The Middleman
There is no better way to know how your food is grown than by buying it straight from the farmer, or from a service that works with the farmer. When you buy from the supermarket, food has passed through many distribution channels on the way from the farm, and every person at every step of the process has to get paid. That means extra costs built into the price.
The closer to the source, the fewer middlemen who need to be paid, so the cheaper your food should be.
You can buy directly from a farmer by joining a CSA (Community Supported Agriculture) or shopping at the farmer’s market. CSAs may not look cheap at first glance, since many of them require an upfront cost (you pay for the season or year ahead of time). This initial cost more than pays off in fresh, local, often-organic produce week after week, at prices lower than what the exact same fare would cost at the store. Many CSAs will allow you to save on the delivery fees by picking up your box at the farm, a local farmer’s market, or another central location.
Because food is in transit for so long before it gets to the grocery store, you are not going to get the same quality or nutrient density for that cost at any supermarket. CSA and farmer’s market produce is usually picked less than 48 hours before it gets to your door.
Buy In Bulk
Along with nuts, seeds, dried fruit and other things you might find in the big bins or oversized bags at the grocery store, meat is the best candidate for this.
The best way to save on meat (including fish and poultry) without sacrificing on quality is to buy in bulk. Join a warehouse club (for food and non-food items), shop farmers’ markets and CSAs (community supported agriculture) and buy pig and cow shares. All of these are typically cheaper than grocery stores.
Reaching out to your local farmer and buying portions of a grass-fed cow or pastured chicken or pork directly from them seems to be the absolute best way to purchase quality, hormone-free protein with no question about how it was raised.
This trick also applies to freezer-friendly fruit and vegetables, like berries, pineapple, mango, and even bananas (think smoothies or Paleo banana bread) or green beans, peas, spinach, or kale. Thoroughly wash and dry them, peel/stem and chop if necessary, and freeze in airtight zip top bags with the extra air squeezed out.
Before you go out and buy a freezer full of food, do the math. Make sure you don’t look at prices alone, but rather at the price per pound or ounce and compare the regular price for the average sized container to the bulk price.
Our bacon comes in a 4 lb package and is by far the best, meatiest bacon you will ever taste!
Explore New Cuts
High quality meat can be a huge expense. One of the biggest mistakes that people tend to make when switching to a Paleo diet is assuming they need to fill up on a giant steak every night.
Premium cuts like chicken breast come with a premium price tag. Luckily, the leaner cuts are usually the pricier ones, and when following a Paleo diet, you might want and appreciate richer cuts with more fats because naturally occurring fats are nutritious and delicious (and keep you full!!) full!
You can buy less-premium cuts of meat and slow cook them for hours, and they will turn out delicious every time. Consider switching your chicken breast recipes for recipes using drumsticks, or thighs. Likewise, make steak a special occasion food and plan to make meals that call for cheaper cuts of beef or less expensive meats like pork.
We discuss Paleo meat on a budget in greater detail here>>>>>
Frozen fruits and vegetables are typically frozen at the height of their growing season, and shortly after being picked, which translates into greater nutrient density and lower prices than buying the fresh version in the off season.
Frozen meat and fish are also cheaper than their fresh counterparts because it is easier to transport and store these foods when frozen, and there is less costly spoilage and waste.
Beware that all frozen foods are not created equally. Shop carefully and read the ingredients to make sure that there are no unwanted ingredients, fillers and flavour enhancers in your package (this is most common with mixed vegetables).
Similarly, confirm that you are buying fish fillets, not fish sticks. If possible, choose organic chicken, grass fed beef, and wild-caught fish – all of which you can usually find in the frozen section if you look carefully.
Skip The Package
Processed and packaged foods are definitely not on your Paleo shopping list. You will, however, be paying a MASSIVE premium for packaged whole foods, like pre-washed lettuce, pre-shredded carrots, or individually portioned trail mix packs. These generally can amount to simply a few extra minutes of your time.
Set aside an extra hour (you may not even need it all) when you get home from the grocery store to wash and chop veggies, mix up a bag of trail mix and portion it out into baggies, and other things like that. This allows you to ready-made ingredients on hand when it comes time to make your meals, but you won’t have spent any extra money on them.
If you have a meal plan for the week, you know exactly what to buy at the grocery store, waste less money on foods that may end up in the trash, and are not as tempted to throw in the towel and order in
Use the contents of your fridge, freezer, and pantry as a starting point – particularly if already are buying in bulk to save money. You will have a well-stocked pantry and can save money simply by making use of what you already have on hand.
If planning and prepping entire days’ worth of meals is too much for you, focus on dinner. For lunch, all you need is leftovers from the previous night’s dinner, so no need for dedicated planning there either. Breakfasts are simple, quick and easy to prepare and many people eat something similar at the start of each day.
Planning ahead, and even prepping some elements of your meals on a specific day will often set you up for success in sticking to the dinner plan, which ultimately means sticking to the budget!
When it comes to meal planning, there’s no end to what your freezer can do for you. You can even prep a week’s worth of meals and freeze them ahead of time. This is ideal if you are going out of town and don’t want to be eating out for an extra week when you get back.
Remember, the cost of eating in alignment with your Paleo principles might require a little more upfront expense but there are so many of ways to make it doable. Consider this the ultimate investment in yourself and your future!
Michal Ofer is a wellness and digestion expert and nutrition coach. She is focused on assisting clients to take control of their health and happiness through the sustainable food and lifestyle choices that best support them. Through strengthening the body from the inside out, her clients are able to reach new heights of health, happiness and wellness. Michal obtained her Professional Training and Certificate from The Institute for Integrative Nutrition in New York. She has a further studied through the University of Colorado (Boulder) and Stanford University and is a Certified 21 Day Sugar Detox Coach. Michal has also received a Bachelor’s Degree in Life Sciences and a Master Life Coach Certification. For further information and to connect with Michal visit her website at www.michalofer.com