Thursday, June 16, 2011

10 Ways to Reduce Your Primal Grocery Bill

Photo by Cristiano Betta

It can be difficult eating primal when your on a tight budget. Most conventional money saving advice tells you to stretch your food with grains and beans. However I've been able to figure out a few ways to lower our cost while staying primal and I'm happy to share them with you.

          1.  Make a meal plan and stick to it.    
By planning ahead and buying all the groceries you need for the week in one trip you save numerous trips to the store and cutback on impulse buys. In addition you're more likely to use everything you buy before it goes bad since you already have a plan.

2.  Set a budget and stick to it.  
Without a budget you're a lot more likely to keep adding "just one more thing" to the cart. A budget gives you a clear boundary and gives you the opportunity to live creatively within those boundaries.

3.  Clean out your refrigerator. Often.
I  find that if I don't clean out my refrigerator I end up with a bunch of unknown containers that just sit there until they go bad. If there is a nice clean space I'm a lot more likely to see what needs eaten.

Photo by woodleywonderworks
 4.  Use lots of eggs.  
Eggs are the cheapest form of protein. They offer a nutritional power punch for very little money. Plus there are so many ways to eat them...

5.  Use one protein at each meal and stretch it with vegetables. 
Instead of making bacon and eggs for breakfast try eggs and avocado. Then the next day you can have bacon and fruit. Since fruits and vegetables are generally cheaper than protein you will be able to make more meals for less money.

6.  Buy meat with the bone in and then make broth. 
A nice slow simmered bone broth has many nutritional benefits and will add flavor to recipes for a much lower price than boxed or canned broth. How to Make Chicken Broth.

7.  Shop discount stores. 

In my area we have a Grocery Outlet. I've been able to find many organic pantry items as well as some frozen vegetables very inexpensively. Check what you have available in your area.

8.  Grow a garden.
Photo by Southern Foodways Alliance
This takes a lot more work than driving down to the store but there's nothing better than going out to your back yard and picking a nice ripe tomato or fresh herbs.

9.   Use frozen vegetables. 
Most of the time a bag a frozen vegetables is cheaper than buying it fresh and since they are usually flash frozen soon after harvest they are still very nutritious.

10.  Skip organic and grass fed.
Now I'm not saying organic isn't worth it. I am 100% for fresh, local, organic, grass fed, and from the farmer's market. But if you are really struggling with your budget it is better to buy conventional whole food than it is to give up on the primal lifestyle altogether. Do the best you can with the resources you have.

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  1. Another way to save is to find a slaughter house or meat market that processes their own meat and buy large amounts. I can get 10lbs of local, grass fed beef for 2.23/lb. But I have to buy 10lbs of it to get the good price. If I buy 30lbs or more, the price goes to about 2.05/lb.

    The last few months, I've been saving 5.00 or 10.00 here and there off of my grocery budget to put towards a large beef/pork order. I will eat all of the meat in my freezer before I place another order.

    Thanks for the tips!

    1. hi we also buy our meat with another family at a local butcher we specifiy what we wnat how thick the steaks are to be, as you drive up to the butcher you can see the cows he kills in the paddock next to the butchery, all up half a cow costs us $550 roughly $5.50 per kilo, better meat quality and better price than the supermarkets

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  2. I like that idea of saving a little each month to put toward a large order. Thanks for the tip!


    1. Thanks for this amazing tips to save a little each month and please continue the best work which helps people to save time and money.

  3. Thanks for stopping by my blog and for giving me the link to this post. Great tips!


  4. I've had to pass on the organic and grass fed - but corn fed is better than potato chips and mcdonalds right?

  5. Way better. I usually don't buy organic or grass fed either. I really really wish I could but at this time it's just not in the budget. Hopefully it will be one day.

  6. On the track of Paula's trick at the slaughterhouse, I'd recommend checking into a local CSA or farmer's market for produce and extras (eggs, honey, butter, etc); and a meat-share or the state land-grant university with a meat science program. University of Georgia, for example, has a meat lab that sells to the public on Friday afternoons for somewhere around 1/3 the price of the grocery. If you have a chest freezer, maybe you could check into buying a quarter or half of a beef or hog, either from the university or a local co-op. I'm not sure, but there may be national programs that would ship, if that's within your budget.

    I really like the connection of paleo/primal and sustainable agriculture, and am so glad I have found your site! I'm definitely new to the concept, so I will be back often!


  7. These are awesome tips, thanks. I'm a single mom of a 9 month old (next week!) who is trying to eat well - meaning fresh, whole food without dairy, grains, legumes, and sugars!

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  8. I have a question. What do you feed your "allergic to eggs" child? I have one that is sensitive to eggs and she is very picky to begin with. I am going to have to pull her brown rice tortillas (she tested ok to brown rice) since she is just a carb junkie and won't eat the veggies even though she doesn't completely hate all of them. Eggs would make my life easier, but now it's been a real struggle.

  9. I wish so much I could grow a garden here. It's too dang hot and everything dies, lol!

  10. This is a great list of tips. Very similar to what we suggest on our blog, We started eating more paleo recently and I like that the same principles apply! Thanks for sharing!

  11. I got here from the non-dairy strawberry ice cream post, which is fabulous! ... Using less meat definitely saves money and is good for our health (preventing disease such as cancer). Broccoli is one example of a vegetable that has a high protein-per-calorie content. However, most people should be eating LESS PROTEIN, not more. I know Primal is not the same as Paleo, but I still encourage everyone to read this: and also to watch the documentary Forks Over Knives.

  12. Thank you for saying non grass fed meat is okay! We are on a budget, and there is just no way to work the cost of grass fed meat into it here in So Cal. Makes me feel a lot better!

  13. All of us have to spend a substantial amount for paying the grocery bill. Grocery is something which all of us have to buy. If you’re in debt and thinking about saving money, then a wise option will be to trim down your grocery bill. You can save on your grocery bill by following the tips mentioned in the article.

    The first tip is a good one. Try to avoid multiple trips to the departmental store. Decide your meal for the entire week. List all the ingredients in a piece of paper and hit the store. But only those items which are there in your list. Don’t purchase unnecessary things and waste money. Rather, save money for getting out of debt comfortably.

  14. I am the one in my family who can't eat eggs. :( We eat a lot of chicken, instead. I buy it frozen - the bags of chicken breasts. I do like bacon, though so when I make bacon for breakfast I eat that and don't make myself eggs.
    I have to agree with not eating organic if you can't afford it. Supposedly it makes a difference in my case, though. (Hashimoto's Thyroiditis) So I try to get it whenever I can, specifically with beef.

  15. Great tips. People always get shocked when I also advise not buying so much organic produce but the truth is, it is not always worth the premium price. Check out this Stanford study: Study Questions Advantages of Organic Meat and Product

    Paleo for Kids

  16. I love to shop Grocery Outlet (we call it the Used Food Store, LOL). I have found a whole box of Lara Bars for $6, and even stock up on Oscar Mayer Uncured Hot Dogs when we find them for $1.49!

    I usually end up going to 4 grocery stores when I shop to find the things that we need at the best prices. Trader Joe's, although a bit pricy on some things has the best deal on Coconut Oil ($5.99/16 oz glass jar) and almond meal. Then I hit WinCo Foods for their bulk bins, to pick up raw nuts, dates, and spices.
    Thank you for your great postings and recipes! It's nice to see all of us Paleo Moms!

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  95. Some of these tips are really good, and very applicable to me (like not going to the grocery store every couple days for "just one more thing I NEED"), but I have to disagree with the not eating organic advice. I understand the importance of prioritizing WHAT to buy organic and then letting the rest go because of budgetary constraints--that's what I have to do-- but I'd like to iterate the importance of knowing what you put into your body, especially for people like me who are going paleo because of health reasons and not "just because."

    Some produce is fine and safe to buy and eat conventional, and some is not. The important thing, imo, is to prioritize what you buy from what source. That way you can maintain a comfortable budget without having to sacrifice food, and therefore health, quality.

    As an aside, I buy all of my animal products organic/free-range/grass-fed as much as possible because 1) I can't eat soy and added hormones b/c of health problems, and 2) they treat the animals better (in general) on small farms than conventional large farms, which is another concern of mine.

    One way I've learned to save money is to buy "cheaper" meat like ground beef over steak, and to use that meat to flavor food rather than always eat meat as a main dish. That way you get the benefits of the animal and the yummy flavor without having to use as much meat during cooking.

  96. This article is perfectly fit for people who are still groping their way towards living a paleo lifestyle. Your suggestion on planting your own veggies in the backyard is very practical not to mention that it is a stress reliever. I have a small garden in my backyard and come "harvest" time my kids and I use this opportunity to bond as well. This way I tend to avoid frozen veggies and have them fresh all the time.

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  97. This is one of the most amazing blogs I've read in a very long time. The amount of information here is beautiful, like you practically wrote the book on the subject. 

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