How to Eat a Whole Foods Diet on a Budget

Eating a diet rich in whole, organic foods will not only make you feel great, it can also help you shed excess pounds. Whole foods are not processed and are refined as little as possible. They are free from additives or other artificial substances.  There’s a misconception that whole foods cost more than processed food. Sometimes they can be more expensive, depending on the form they come in. It’s still possible to eat a diet consisting largely of whole foods without breaking the bank.

Plan Your Meals

If you already know what you are going to cook, it saves a lot of time and money. Having a meal plan will limit splurge buys and help you keep focused on what whole foods will give you the most bang for your buck.

Shop Seasonally and Locally

Get to know what produce is in season throughout the year. Seasonal produce cost less because there is plenty of that product during peak growing season. Also, hit up your local farmers market for local, seasonal produce. The fact that the produce was grown locally will keep transportation costs from being passed on to the customer.

Choose Whole Grains Wisely

Brown rice, quinoa, whole wheat are a few whole grains you should incorporate into your whole foods diet. However, they cost more because they are not as mainstream as products made with white flour. Choose grains products that will have a bigger stretch to your meals like whole grain pasta or bread. Even brown rice and quinoa goes a long way. The whole grains are meant to serve as a base for many dishes. Add extra vegetables to the dish to help stretch the grains. Both vegetables and whole grains add beneficial fiber to your diet.

Stretch the Animal Protein

Meat is perhaps the most expensive component of meals. It doesn’t have to be front and center. Let the meat be more of a side dish versus the star. Most people consume way more meat than is needed daily. The recommended meat serving size is 3 Oz (that’s the size of a deck of cards).

Use Oil Sparingly

A whole foods diet limits processed oil of any sort (vegetable oils, canola oil or any hydrogenated oils). Instead, it's recommended that you use cold-pressed/expeller-pressed and unprocessed olive oil, coconut oil, palm oil and organic/grass-fed butter, which can be expensive. The key is to use less of it. Try different cooking methods such as grilling and marinades to infuse flavor. 

Eating whole foods doesn’t need to be expensive. Having a plan and following these tips will help you get the most out of your money.