My grandfather used to always say that you do not skimp on food. If you’ll eat it and it is good for you, pay for it! This is a good reminder for those of us trying to prepare clean, balanced meals for our families. We see the canned soups and boxed mac and cheese and aisle packed with sugary cereals and think two thoughts: cheap and easy. I hear ya. Sometimes, cheap and easy is what we moms crave most. But I would like to encourage you to think beyond these two words. Instead, think healthful and worth it!
Perhaps our initial shopping bills were higher than normal, but only slightly. I keep my grandfather’s words in my mind and realize that my family’s health truly has no price. Regardless, this concern is common. In that past few days since I began publicizing my family’s rather-layered journey to health, I have received comments and questions touching on this very issue. How much more do I have to spend to eat clean? We can’t really afford this! I hope to show you that you can.
My best piece of advice? Meal planning! I am–or was–a coupon girl. I was not TLC-worthy extreme couponer, but I spent a half hour to an hour most Saturday nights scanning circulars, organizing coupons, and creating a very specific list for my husband’s Sunday-morning super market runs. Clean eating has taken away my beloved coupons almost completely, but I now fill my momerific Saturday nights meal planning quite strategically.
Through meal planning, you can uncover patterns in recipes and plan accordingly. Follow my four-step process (which makes me sound like a pro. Nope! Totally figuring this out as I go!), and maybe you’ll find clean eating will work for your family.
Step one happens well in advance. Scan sights like mine (shameless plug, I know!), CleanFoodCrush, Eat Yourself Skinny, Skinny Taste, Fit Foodie Finds, and HelloHealthy and bookmark recipes that are must-tries for your family. Find more than a week’s worth–at least 10-20 meals–so that steps two and three are most effective.
Step two requires you to examine the ingredient lists within your collection of clean recipes for your “must buys.” These “must buys” are the seasonings, spices, oils, flours, etc.–basically, the kitchen staples–most required for clean eating and the recipes you are interested in trying. This will most likely be your biggest expense, but it is also an infrequent purchase. Buy most of these once, and they should last at least a few months.
Some of my “must buys” included various pure extracts (for overnight oats and smoothies and coffee flavoring), sriracha sauce, chili paste and powder, coconut oil, and sesame oil. I bought organic for some and didn’t worry about it for others. Eating, like life, is about balance. You may also consider old fashioned rolled oats and whole wheat flour (if you are not a gluten-free household, coconut flour if you are!) and stevia if you bake and want to eliminate sugar. I stick to sugar, but that is just me. Purchasing an all-natural peanut butter and an all-natural almond butter is smart as well. Sun flower seed butter is a great alternative for allergies. These go perfectly in protein shakes and smoothies and on top of apples or Ezekiel bread. And don’t forget brown rice, quinoa (any variety), various beans, and low sodium broths or stocks to have on hand. You’ll be surprised how many recipes call for any or all three of these. Plus, they work well in soups, which are a perfect way to achieve step four, described later on. This seems like a lot, but as I already mentioned, these have legs and last quite a while!
Step three is a week-to-week meal plan. Take the time to figure out what meals best overlap. In other words, what fresh, perishable ingredients can be used in multiple recipes. Find two recipes that call for half a yellow onion and make them two nights in a row. This is not only health-conscious and wallet-conscious, but earth-conscious as well. I will share a sample weekly plan later. Plan your shopping list with these fresh, overlapping ingredients in mind. I also suggest weekly purchases of nonfat plain Greek yogurt, unsweetened plain almond milk, avocados, berries, bananas, lemons, and garlic cloves.
Step four is more fun. I am have decided to dedicate Saturday to ridding my home and my fridge of all that remains. I have yet to find a meal plan that causes no excess. On Saturdays, I vow to cook as much of it up as I can. This is a fun way to experiment with different recipes and to save some money on the process. My household fell into the Friday or Saturday take-out trap. We are saving money and eating better now that we do this. You can read more about how we are managing this in my blog post “Out with the old; in with the new.”
We are still in the early stages of our clean eating journey. I have a lot to learn–and will admittedly see how well I keep this up when I return to work post-maternity leave. But we have developed such keen habits already. I am confident we have now made this our lifestyle rather than a fad diet.
What does this look like in my household? Here is a look at this week’s meal plan (recipe links included when possible) and how the ingredients overflow.
- Sunday: My husband’s famous chicken fried rice (Want this recipe? Leave a comment asking for it!)
- fresh ingredients: brown rice, chicken breasts, carrots, zucchini
- Monday: 21 Day Fix-approved Meatloaf Muffins
- fresh ingredients: lean ground beef, carrots, celery, yellow onion
- Tuesday: Carrot soup with Beef Stir-fry
- fresh ingredients: lean beef, carrots, zucchini, mushrooms
- Wednesday: Healthy Baked Quinoa Chicken Parm
- fresh ingredients: chicken breasts, mushrooms, yellow onion, green pepper,
- Thursday: 21 Day Fix-approved Kung Pao Chicken Meatballs with Mashed Cauliflower
- fresh ingredients: ground chicken, yellow onion, cauliflower
- Friday: Zoodles & leftover meatballs
- fresh ingredients: zucchini
- Saturday: Leftover creation!
- I’ll have some onion left over as well as some pepper and sweet potatoes from a dish I am making to bring to a brunch that morning. I’ll probably defrost some chicken tenderloins and saute it all with some cannellini beans.
- We only used celery in Monday’s meal, so I’ve been packing it in the kids’ lunches as a snack with some pb for dipping.
- What do I eat for lunch? The previous night’s dinner! I also buy avocados weekly and have a 1/4 of one on a slice of Ezekiel toast and a protein shake if not enough of dinner is left.
- Breakfasts? We love overnight oats! Lots of recipes to be found! We also like green smoothies or protein shakes–my kids included!
Best of luck! Please comment below with any tips you may have. I also encourage you to check out the “contact me” page so I can get to know you better. What info would you like me to blog about? 🙂 I am also organizing a FREE clean eating challenge group for mid February. Want to try it for 5 days? I’ll coach you through! Let me know on the “contact me” page as well!