• Side by Side Nutrition

How to save money, trips to the grocery store and still eat healthy

Whoa, what a week it has been. A lot of change going on in the world. We are really taking a look at how we live, making changes (willingly and unwillingly), and fearing the unknown. One of the most important things we can do during these times is to take care of our health, physically and mentally. What better time to start or enhance our health journey now!

Many of you may be saying, how can I do this with limited trips to the grocery store, or working with a limited budget. Here are a few ideas you can incorporate to save money, trips to the grocery store and still eat healthy.

1. Buy longer lasting produce. Items listed here will last anywhere from 2 weeks to 2 months!!

Acorn squash, sweet potatoes, beets, butternut squash, spaghetti squash, garlic, cabbage, white potatoes, onions, carrots, apples, cauliflower, turnips, lemons, limes, oranges.

2. Buy frozen fruits and vegetables. They are less expensive and picked at their peak in terms of nutrients and freshness. Since it is frozen, less food is wasted if you don’t eat it right away.

Fresh fruit is expensive and doesn’t have a long shelf life, especially out of season fruit. Thaw out and enjoy at room temperature or add to smoothies!

Frozen veggies can be added to stir fry’s, used as a side dish, or thawed and added to salads. Get creative!

3. Buy canned wild tuna, salmon, yellow tail, anchovies, sardines or chicken- these have a long shelf life and can be added to salads, mixed with sweet or white potatoes or mix tuna, salmon or chicken with our favorite Primal Kitchen Mayo, chopped veggies and herbs, and seasoning of choice. Here are a couple of our favorite recipes:

a. Curry chicken salad- chicken, celery, red onion, red or green grapes, Primal Kitchen Mayo, curry powder, salt and pepper to taste

b. Easy tuna salad- canned wild tuna, capers, peppers, parsley, Primal Kitchen Mayo, salt and pepper to taste

c. You really can’t go wrong! Add in whatever veggies or herbs you have in your fridge

4. Plan your meals to make one item go a long way- example, a couple of sweet potatoes can be used at breakfast, lunch and dinner time over the period of a week. Sub toast for a half sweet potato at breakfast, add cubed cold sweet potatoes to a salad at lunch time, or serve sweet potato fries with dinner. Don’t be afraid to eat veggies at breakfast as a starch!

Eggs are also a great source of protein that can be eaten at any time. Scrambled for breakfast, add hardboiled eggs to your salad or eat as a snack with salt and pepper, or scramble a couple of eggs in your stir fry.

If you are looking for more ideas please reach out to or visit us at to set up a FREE ten minute consultation to begin your health journey now. We are all in this together!

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