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Vital Food Therapeutic

  1. Take lunch to work. This tends to be both cheaper and healthier.
  2. Buy frozen vegetables (they tend to be cheaper than fresh) to use in soups, stews, frittatas etc. Use fresh veggies for salads and raw dishes.
  3. Use leftovers to create meals over a week’s time. For instance, cook a roasted chicken on Monday and use the leftovers in dishes throughout the week.
  4. If you have the freezer space, buy large portions of organic meat, frozen vegetables or other freezer friendly food.
  5. Utilize cheaper cuts of meats, such as roasts. These are great in the slow cooker.
  6. Buy smaller amounts of organic meat and use meat as a side dish for some meals.
  7. Limit prepared foods for health and budget reasons.
  8. Create a grocery list and stick to it. Don’t shop when you’re hungry.
  9. Review the Clean 15 and Dirty dozen to see which conventional produce items are less harmful and which should be bought organic when possible.
  10. Eat out only for lower priced meals. Times like breakfast or happy hour tend to be cheaper than regular dinners. Just make sure to find a happy hour that offers healthy options.
  11. When bulk fruit or vegetables are obtained, make large batch sauces (such as apricot or apple sauce or spaghetti sauce), can or freeze them for later.
  12. Gardening at one’s house/apartment or participating in a community garden is a great way to procure more fruits and vegetables at a low price.
  13. SNAP/EBT benefits are taken at local farmers market. Ask farmers if they have any blemished fruits or vegetables that they are selling cheaper.
  14. Local food banks may be an option.
  15. Bulk buying can dramatically cut down on costs and having pantry staples gives you more flexibility with cooking quickly.   Grains, flours and nuts can be bought from bulk bin at a co-op or grocery store or at a big box store such as Costco. Some healthy bulk items from Costco include:
    • Coconut oil
    • Avocado oil
    • Almond flour
    • Organic eggs
    • Almond butter
    • Quinoa
    • Organic celery
    • Organic mixed greens
    • Nuts
    • Avocados (conventional – clean 15)
    • Organic carrots
    • Hummus
    • Organic ground beef
    • Cheese – parmesan and cheddar
    • Cauliflower (conventional – clean 15)
    • Organic chicken
    • Onions (conventional – clean 15)
    • Organic sweet potatoes
    • Organic frozen vegetables