A very common misconception with healthy eating is that healthy food is expensive food. I’m happy to say this isn’t the case. In this Bite Me! post, you’ll learn how to eat healthy on a budget, as well as a couple tips in the grocery store, and my go-to clean out the fridge recipe for the end of the week.
Eat Healthy on a Budget:
Grocery stores are designed to get you to buy the highest margin products – these are generally within the aisles. There is much more money made on a package of Oreo’s or Pop-Tarts than there is from a sweet potato. Therefore, step one is this: stay to the outside of the grocery store. The produce section, butcher counter, eggs, dairy, and bulk items are almost always around the outside of the store. Stay there, and you’ll get nutritionally dense food and keep it less expensive.
The second step is almost too obvious to state: have a list and stick to it. Nothing will shoot your budget quicker than walking into a grocery store without any list, and thinking you’ll make good choices. It becomes much easier to buy a pint of ice cream when you don’t have any plan. When you have a list that says, “1 lb. potatoes, 2 lbs. broccoli, 3 lbs. chicken breast,” you’ll think twice before deviating.
Finally, here is one last tip: don’t go to the store hungry. We’ve all had that time when we go to the store completely hungry and make some bad choices. When you stick to the outside of the store, 99% of that food is unprepared. If you’re extremely hungry, you’ll venture to the middle of the store to look for a snack. Congratulations, you just went off your list, spent extra money, and probably grabbed something which doesn’t help your nutrition.
Healthy “Clean Out the Fridge Fried Rice”:
Note: these ingredients can all change. Without the soy sauce, it probably won’t taste like fried rice, but the rest you can interchange. Going low carb and have some cauliflower “rice” on hand? Great, sub it in. No baby carrots? No problem. Whatever you have in the fridge works here.
- 1 Cup Cooked Rice
- 1/2 Tbsp. Coconut or Avocado Oil
- 1/2 Cup Baby Carrots, chopped
- 1 Large Jalapeno, diced
- 1/2 Medium Onion, cut into skinny wedges
- 1 Medium Bell Pepper, sliced into strips
- 2 Cloves Garlic, minced
- 3 Eggs, beaten
- 1 Tbsp. Soy Sauce
- 1/2 Tbsp. Sambal Hot Sauce (optional)
- 1 tsp. Red Chili Flake (optional)
- In a large, stainless steel pan, heat the oil over medium high heat. Once the oil is hot, add the bell peppers, carrots, jalapeno pepper, and onions. Season with a pinch of salt, and cook until the vegetables are transparent.
- Toss in the garlic, allow to cook for 30 seconds to 1 minute, and then add the rice. Stir the mixture so all of the rice has touched the pan.
- Add the eggs, soy sauce, Sambal, and red chili flake to the rice. Continuously stir as it cooks for the first 2 minutes.
- Cook the rice until the mixture has been cooked through, and then serve immediately. Serve with extra hot sauce, and any herbs you have lying around.