▷ How to Eat Clean on a Budget (2024)

In recent years, clean eating has been a buzzword in the nutrition world. While the general idea is pretty self-explanatory-- eating healthy foods-- lots of people new to eating clean are unfamiliar with the finer nuances of eating clean.

Eating clean is the act of eating raw, minimally processed foods that are free of refined sugars and additives. Simply put, rather than eating foods with an extensive ingredient list, your goal is to eat foods that are ingredients. Aim for foods like fruit and vegetables that don’t require food labels because what you see is what you get.

When starting to eat clean, it’s best to keep things simple in terms of food sources. Once you get into a routine, you can start to explore some of the lesser-known clean eating options to expand your menu. To begin, here are a few clean eating staples you should keep on hand:

Dairy products can be tricky. Be sure to read the labels and check for additives and refined sugar. Raw and organic options are best when it comes to dairy.

• Raw milk - alternatively, unsweetened soy, rice, coconut or almond milk.
• Greek yogurt - buying plain yogurt then adding sweetness using fruit or honey is ideal.
• Cottage cheese - also a great source of protein.
• Minimally processed cheese - cheese, while delicious, should be consumed in moderation due to its high fat content. Pre-shredded cheeses often have hidden anti-caking agents, so avoid whenever possible.

Whole grains are an excellent source of carbohydrates when eating clean. If you’re a bread lover, try to find bread products that are free of bleached flour, or make your own using one of the options listed below.

• Rice- Jasmine, basmati, brown, and wild rice are complex sources of energy. Avoid plain, white rice when trying to eat clean.
• Quinoa - this grain is a fantastic rice substitute and a great source of protein.
• Barley - this grain is a great source of fiber, and works well in soups and stews.
• Oats - preferably steel-cut.
• Unbleached Flour - coconut flour, almond flour, chickpea flour, and oat flour are a few ideal alternatives to run-of-the-mill white flour. Be sure to check the label and confirm that they are unbleached.

You don't need to give up meat to eat clean. You do, however, need to be mindful of the source of the meat and how it is prepared for consumption. For example, you would be surprised to know that Colorado lamb sometimes really means they were just killed in the state but weren't born in Colorado nor raised there. That's why it's wise to know where your food comes from. Now, if you're buying meat, it's also important to note that wild meat is always going to be a better option than farmed meat, though you can make a better choice by purchasing free-range and grass-fed meat sources.

• Poultry - chicken, duck, and turkey are all great sources of white meat.
• Eggs - these are an affordable, versatile staple to eating clean.
• Fish - herring, tuna, mackerel, and salmon are great sources of Omega-3s. Be aware of mercury levels and always buy wild caught rather than farmed.
• Wild game - deer, moose, elk, and other sources of venison are a lean, nutrient-dense source of protein.
• Pork - pork tenderloin, chops, and unprocessed ham are excellent sources of lean protein. Avoid processed hams and hot dogs. If in doubt, purchase directly from the butcher.
• Beef - as with pork, aim for high-quality cuts of beef. Avoid sources of ground and processed meat which may contain additives. Again, check with your local butcher for the best option.

Clean eating doesn’t mean flavorless eating! There are lots of herbs and seasonings that can spice up your meals (pun not intended) while adding various nutritional benefits. Rather than purchasing pre-mixed spices and herbs, buy whole dried or grow and make your own!

• Turmeric
• Basil
• Dill
• Cinnamon
• Ginger
• Sea salt
• Fresh ground black pepper
• Cumin
• Garlic

Thrive Market is a subscription service that delivers clean food direct to your door, at a fraction of the retail cost. In addition to low-cost, high-quality clean food sources, they also provide packages based on your preferred eating style. Are you starting the Paleo diet? Thrive Market has you covered. Have you been interested in trying the Keto diet? Thrive Market has a package for you. Thrive Market is the simplest way to eat clean on a budget. For our comprehensive review, click here.

Seasonal Produce

Different fruit and vegetables have different harvest times, which causes cost fluctuations as a result of supply and demand. Work with the marketplace, and purchase different forms of produce only when they’re in season. Doing so will save you money and ensure you consume a wide array of different micronutrients.