Hello, my friends. Because someone left a comment and asked me for tips on how to make the paleo diet on a budget, I decided to put the following article together. I really hope that it will be of help for many.
Also, please, keep in mind that a healthy diet does not have to be expensive at all. It’s a myth they’ve been feeding us, so we will continue to buy their unhealthy ready meals, and highly processed cheaper food variants, which only makes us sick.
Thus, without further ado, let’s jump right into it.
The Paleo diet is based on the food intake of our ancestors from the Stone Age and is, therefore, also known as Stone Age nutrition.
This diet only includes natural, unprocessed foods such as vegetables, fruit, nuts and seeds, meat and fish, eggs and healthy fats.
One reason why many choose not to eat the paleo diet is the price. Organic products are often completely overpriced and this makes many people hesitant. Paleo doesn’t necessarily have to be expensive, however, and with the following 13 tips, you can save a lot of money!
Go Bargain Hunting
To buy cheap groceries, always look for discounts, coupons, and special offers. If you can spend a little extra time, check out the small advertising magazines for supermarkets near you. The often sell bargains put to 50 percent off. If you find something like that, then go for it. Buy bigger amounts of it, too. Even if it’s meat, you can always keep it in the freezer.
Things like coupons can be annoying, but they help your wallet. If you don’t have a newspaper, no problem. In the world of the Internet, no one falls short. On the individual websites of the supermarkets, you will certainly find all the information you need.
How about Innards/Offals?
Chicken liver with roasted onions in a frying pan can be quite delicious.
Pluck meats are not only the cheapest but mostly also the healthiest. Liver not only costs less, but this organ is also the purest nutrient bomb! This is certainly not for everyone, but before you close your mind to it, you should at least have one taste.
The fact is that the intestines are between 10 and 100 times more nutritious than the usual muscle meat. They are full of vitamins A, D, E, K, B12, folic acids and minerals, such as copper and iron.
Of course, as with any other meat, you should pay close attention to where it comes from – it should definitely come from grass-fed animals.
Nutrient-rich, health-promoting organs include:
✓ Bone marrow
With innards, there are actually many delicious, cheap recipes. Try a homemade bone broth. Admittedly, even that doesn’t sound appetizing at first. But there are some reasons why you should give the homemade bone broth a chance and who knows, maybe you’ll even develop a fancy for it.
This contains not only a lot of vitamins and minerals but also gelatin. Gelatin has a lot of advantages for your body because it provides…
✓ firm, beautiful skin (it works against cellulite, stretch marks, and wrinkles)
✓ hard nails and teeth as well as firm hair
✓ detoxifying your liver
✓ Weight loss
✓ good digestion
✓ strong bones
✓ a supportive effect in arthritis
✓ good wound healing
✓ relief from allergies
✓ your muscle retention
✓ a healthy metabolism
✓ regeneration of your kidneys
✓ the regulation of your insulin level
✓ a hormonal balance
✓ relief from inflammation
You absolutely don’t like the taste of innards? Then look for alternatives where you don’t taste at all that they are offals. Liver sausage is a great example of this.
Innards are not only the cheapest meat, but they also have a lot of nutrients. They are between 10 and 100 times more nutritious than the usual muscle meat.
What does this mean for you?
Want to save money on your paleo diet? Then it’s high time you get rid of your prejudices against innards and start trying them out. You have nothing to lose, yet so much to gain. Think about it that way, organs are, after all, only another part of the animal, just like muscle meat. So why should one be disgusting and the other not? For more tips and some delicious paleo recipes, continue reading our article here.
Always buy in Large Quantities
Shopping in large quantities is not only an advantage for seasonal foods – but it is also often significantly cheaper. By freezing, preserving or fermenting these foods, you can nurture yourself from them for several months without worrying and save a lot of money.
Olive oil, for example, costs significantly less if you buy it in a large gallon instead of small glass bottles.
Especially with meat, you can add to your savings by buying it in large quantities. Best, directly from the farmer. You can buy half or a quarter of a cow (or lamb, bison, pork, whatever animal you prefer or is just available).
Of course, your freezer must be large enough for this. As an alternative, you could also ask your friends or family if you can store some of your meat with them.
The great thing about having half a cow is that you have different parts of meat (e.g. shoulder, hip, etc.). With this, you can create wonderful meal variations and try out new and exiting preparation methods.
For other food, department stores are recommended. There, food is sold in large portions, which often saves you a lot of money.
Of course, the whole thing also requires a little planning. These 3 things you have to consider:
▪ Research where there the best big shopping deals are located.
▪ Learn how to store large amounts of food for prolonged periods of time.
▪ Note that you need enough space to store your purchases.
Here again the tip: Friends and relatives sometimes have a little extra space!
Online shopping is also always an option for trouble-free shopping in large quantities.
And, if you’re shopping in high amounts, cook the same portions. This saves time and you can take your meal to work the next day.
Buy Versatile Products in Particular
If you’re already buying large quantities, it’s best to seek out food that you can use in many ways. In this manner, you can easily cook healthy and inexpensively. Vegetables such as tomatoes or peppers can be used in many dishes, for example.
In addition, spices such as garlic, curry, and herbs (can also be frozen).
Eggs are also a staple of any paleo household: You can incorporate them into an incredible number of dishes, prepare them in different ways, and the best: they are super nutritious and affordable.
Buy the Cheaper Pieces of Meat, including the Bones
Most people opt for delicate pieces of meat that they can use directly for cooking without any pre-preparation. That’s also why they are so expensive. So, if you want to save money, use other pieces of meat, such as the shoulders or the knuckles of the pork.
Cook them slowly in water for a delicious meal. The cooking takes, of course, somewhat longer, but that’s all the difference. And the broth? It’s a keeper, as it is ideal for sauces, stews or soups.
Another way to replace the noble fillet is with minced meat. As long as it comes from healthy, grass-fed and grazing animals, this meat is no worse than any other – but often significantly cheaper.
What does this mean for you?
Opt for the entire meat with the bone still attached. This is not only significantly cheaper, but you’ll a delicious broth as a bonus. This broth is also incredibly nutritious and healthy.
The same applies, incidentally, to fish. Whole fish is much cheaper than the fillet. You can also save money on canned fish, e.g. Alaska wild salmon.
Healthy shopping? Beware of organic products!
This may sound confusing now, but the fact is that organic products are often overvalued and, therefore, overpriced. Stick to local food. At the farmers market or directly at a farmer near you, you will surely find what you are looking for – and, again, save a chance of money.
In addition, the difference between organic and non-organic foods is minimal in some cases. Some foods do not necessarily have to bear the organic label in order to be free of pollutants.
These conventionally grown foods have the lowest pesticide exposure and are, therefore, considered to be the safest non-organic products:
• Avocado (Cooking Tips and Recipes)
• Sweet peas (frozen)
• Sweet potatoes
• Sweetcorn (frozen)
Find a farmer who’s worthy of Your Trust
Especially when it comes to animal products, such as meat and eggs, supermarkets are usually a bit tricky. It is often complex to understand under what extreme circumstances these animals are actually kept. That’s why it’s best to get these foods directly from a farm near you.
Not only can you convince yourself of the right attitude, but you have the opportunity to build a personal bond with the farmer of your choice. Perhaps then you’ll get things, such as innards, that will be thrown away anyway, for free.
Eat Seasonally and Shop at the Farmers Market
If you want to save money on your paleo diet, you should definitely eat seasonally. Imported food is generally more expensive. So if you don’t get everything from your farmer of confidence, then the farmers market is the perfect place to go.
Thus, if you buy seasonally, you can save up to 30-50 percent. Pay particular attention to vegetables or fruits of the hour. At certain times, farmers sometimes have an abundance of certain foods and need to get rid of them as quickly as possible. That’s your catchphrase to strike.
Cheapest Paleo Variant – Grow your own Fruits and Vegetables
Do you want to cook healthy for little money? Then grow your own food! Whether it’s herbs, vegetables or fruit, if you’re growing your own food, you’re 100 percent on the safe side. Not everyone has a garden, but some things can also be grown on the balcony and even inside the room.
But beware: Growing your own food can be fun! It is a wonderful way to soak up the sun, learning mindfulness and bond with nature.
If you have absolutely no possibility to grow your own fruits or vegetables, you can also go to so-called fruit fields. Some farmers offer that you can harvest on their plantations for a small amount of money. For example, I love going to strawberry fields and our orange plantains during their seasons.
Buy Lots of Frozen Vegetables and Fruit when in Promotion
It is always said: Fresh is best. But is that true? Do fresh foods actually have more nutrients than frozen ones?
Not really. For example, a study has shown that there are no differences in nutrient content between frozen and fresh vegetables.
Thus, purchase your favorite fruits and vegetables in the respective season, when they’re offered cheap. And, do so in really large quantities; quickly off into your freezer with them, and you’ll be able to enjoy them at any time of the year.
Obviously, you’ll find large packs of frozen foods, make sure they’re organic as well, in the supermarket. Even these are often less expensive than fresh, non-seasonal organic products.
Eat Foods that Keep You Satiated for a Long Time
The advantage of foods that keep you full for a prolonged time is that you eat less overall. This not only helps you lose weight – it’s also saving money, again. After all, you have to shop less.
Foods that act filling quickly and keep you satiated longer are those with high fiber and/or protein content. These include, for instance:
• Chia Seeds
• Nuts (especially almonds)
What you should avoid, or consume a minimal amount from, are carbohydrates, especially sugar. This is especially true for fruit. The sugar molecules enter the bloodstream extremely rapidly and, therefore, allow blood sugar levels to rise fast, too.
The quick processing of the food, however, does not affect the saturation condition, regardless of the many calories. Due to the enormous increase in blood sugar levels, the body begins to release lots of insulin, causing the amount of sugar in the blood to drop again after a short time.
This leads to the famous, universally feared craving and hot hunger attacks. Learn more about why sugar is bad for you and how to eliminate sugar cravings here:
So, if you eat fruit, make sure it has fewer carbohydrates. The five fruits lowest in carbohydrates are watermelon, strawberry, cantaloupe, avocado, and honeydew.
Cooking Yourself is Beneficial
Granted, cooking takes time and not everyone has it. It is so much cheaper to buy individual ingredients instead of finished products. Often we look for extravagant things, such as fruit chips or almond milk. Such products are usually far too overpriced, and you can easily make them yourself.
Especially dressings should be made yourself. When all you need to make a delicious and healthy salad dressing are a fresh lemon, a little olive oil, salt, pepper and the minced garden-herbs of your choice. Store bought dressings are not only expensive but also full of sugar and additives.
Do not use Extras
Of course, you can save money with some tricks regarding the paleo diet. But what about the rest of the purchases? So, in the future, think carefully about what you really need and what you can do without.
This applies not only to food but also for things such as cosmetics or technology. Maybe you can save at one point or another by simply forgetting the unessential and putting the money into your diet. A brand new cell phone (especially if the old one is still working) isn’t necessary, and it will also not contribute to a healthier and more energetic life.
To avoid buying unimportant items, a shopping list is suitable. With this little helper, you will really only purchase what you actually need.
I truly hope you enjoyed the article and that it will be of great help to you. Please, leave a comment with your own experiences, questions, and suggestions below. Also, do follow, like and share us on social media to stay in touch and keep updated.
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