Eat Suite: You spend HOW MUCH on groceries?

Ok, I get HEAPS of folks asking me about my grocery budget and how I afford to eat locally, organically, and sustainably. Let's start off with a few facts:

I'm 100% self-employed.
I'm 100% self-taught. Yes I have certifications but most of what I have learned in my formal education regarding nutrition was tainted by the government (USDA) so I don't believe, follow, or promote it. Personal experience is what has brought me to where I am today.
I did not grow up developing healthy eating habits.
I average $400/month for my 2-person household. I shop and cook for myself and my partner.

Now, let's get to the process. My health is my number one priority. Period. Given that, I happily dedicate a large amount of my expense budget to food. If that means I don't buy any new clothes for several months to a year, I really don't care. Truly. In the long run, how does buying new clothes contribute to my health and happiness? "Real" foods (meats, vegetables, fruits, etc) that are not organic are often loaded with chemicals from fertilizers, herbicides, and insecticides which can cause allergies, pain, inflammation, rashes, hair loss, neurological conditions, hormonal imbalances, and a whole slew of other problems. And the antibiotics and growth hormones they contain can wreak havoc on our immune systems and cause cancer. Do I really want to take my chances with any of that? Hell no!

What follows are the strategies I personally use to make the most out of every penny I spend for food. I realize that this list is in NO way comprehensive, nor will it include many ideas and actions other people take that also contribute to a lower financial impact while shopping and eating clean. For instance, I don't grow my own food, YET, so you won't see it on this list. Do I think it's an amazing thing that we should all look into doing? Absolutely. These are all the tools I currently use, not suggestions based on what I've heard or read. Alright, are you ready?

1. Educate Yourself

We are responsible for our health and the health of our planet. Period.

Ask questions. If you can't find the information you're looking for, ask for help! Don't just settle on a product because you're unsure. Ask the butcher, ask the store employee, ask a manager, ask the cook, ask the server, ask the host, ask the farmer...ASK!

Read labels! Know what's in your food, where it originally came from, when and where it was processed, and what other foods were processed with or near it. All of that is important information and I can tell you those facts for almost everything I consume. Get informed!

The patty you're eating contains beef from multiple cows from multiple countries. YUCK!

The ingredients in Blue Bunny sugar free ice cream...a whole lotta CRAP!

2. Saving at Home

Of course we should start at the home, because that's where the REAL magic happens:

Seal and set your fridge. My veggies (including leafy greens) last up to two weeks in my fridge because the seals are clean and tight, the produce drawers are set to the proper settings, and the temperature is a cool, consistant 35 degrees. Read this and this to learn more about a properly sealed fridge and temperature/humidity controls. I wrap my greens and fresh herbs in paper towels to soak up moisture and line my drawers with kitchen towels. It keeps my fridge both dry and clean!
Understand the requirements of your food. Nut flours, many oils, and most raw nuts and seeds should be stored in airtight containers in the refrigerator to avoid going rancid from oxidation, or exposure to light or high temperatures. Storing leftovers in glass containers eliminates the risk of the chemicals from plastics contaminating the food and air molecules or bacteria permeating through the walls of the container. Check out this great blog for more detailed information about storing produce on the counter vs. in the refrigerator.
Check your local ads for savings! I shop primarily at Costco and Lucky (twice per month). Sometimes, I'll visit Trader Joe's, the Grocery Outlet, Raley's and my local farmer's market. Costco has monthly coupons and in-store savings on loads of grocery items and sells organic, local produce at extremely affordable prices. It's the only place I buy nuts from. Elsewhere, they are SO expensive! They also sell sustainably caught, seasonal seafood (like salmon, rockfish, tuna, scallops, and shrimp), as well as deli meats and sausages that are organic, free of antibiotics and preservatives, and often locally sourced; which I always stock up on. I buy the rest of my meats at the other stores listed when they are on sale or in season. At $50 a year per membership which includes two cardholders, you can share the account with a friend, partner, or roommate and you'll make up that $25 after just ONE visit. I LOVE Costco!

From Costco, perfect for lettuce wraps!

I buy my nuts and seeds in bulk, and store them in glass, airtight containers.

Plan out your meals one week in advance after reviewing locals ads for sales and specials. Then, compile a shopping list of things you need for the week.
Know your correct portions. This is essential to meal planning and knowing how much of a product (like meat) to buy. For example, if you know 4oz of ground turkey is one serving for you, then you know that 1 pound (16oz) will provide you with 4 servings. When you buy meat in bulk, you can then portion it out and wrap up what you won't use to be stored in the freezer.
Prep your food for the week. Chop veggies, transfer meat from the freezer to the fridge, place meals and snacks in ready-to-go containers, etc. Don't wash your greens until you are just about to use them. The moisture will make them wilt much faster!

I do this once a week, EVERY week!

Learn to love leftovers, and your freezer! A large part of prepping and planning involves making the most of the time you spend doing it. If I make pork chops for dinner one night, I'll cook extra for breakfast the next morning. And when I make pasta sauce with ground turkey, I'll save half and store it in the freezer for the next time I want to enjoy it over my spaghetti squash. My freezer and I are BFF and I always have soups, stews, broths, sauces, and meats on deck ready for defrosting! If you juice, keep the pulp and use it in smoothies, soups, or baked goods! If your bananas are bruised and brown, make some banana bread or freeze them for smoothies.
Compost! If the city that you live in does not offer composting through the waste management system, do it yourself! It's great for gardening.
Whole not processed. I never buy shredded carrots, diced onions, sliced mushrooms, etc. Never. Why the heck would I want to pay significantly more for something I can do VERY quickly and easily on my own? I also grind my own almond butter, coconut butter, and process my own date paste and nut flours. I make my own salsa, mayo, sauces, marinades, salad dressings, and spice blends too! I buy almost nothing that's already been made. Not if it's something I can easily make myself!

Homemade mayo and spicy garlic aioli.

Homemade balsamic vinaigrette

Homemade green curry paste

Homemade pico de gallo

3. Choosing and Prioritizing

Not EVERYTHING I buy is organic, however some things I WILL NOT buy unless they're organic. I pretty much follow this when it comes to produce:

Golden rules...

Organic vs. conventional Anything that grows without a skin or shell, I purchase organically grown. Most fruits and veggies with thick skins or which are known for being lowest in pesticide use I am OK buying non-organic. I only buy organic avocados when they're on sale (and cheaper than conventionally grown), for instance, and I honestly cannot taste the difference.
Eggs and meats I ALWAYS buy organic! This is one rule I stick to and I refuse to buy otherwise. And if I can't afford it that particular shopping trip, I don't purchase it. Eggs should be free range and organic. Chicken should be free range, organic, raised without growth hormones, and antibiotic free. Beef, bison, and buffalo should be grass-fed and organic. Seafood; sustainably caught and wild. Download a seafood watch pocket guide here. The app is also available for your phone. If you don't know, either find out, or DON'T BUY! Be a responsible and conscious consumer, not a selfish one. Your body likes variety anyways, eggs shouldn't ALWAYS be a part of your breakfast the same as your leafy greens shouldn't always consist of only spinach and chicken shouldn't be the only meat you consume. There are so many choices and options, each offering different nutrients and benefits to the body. Mix it up!
Dairy should always be organic as well. If you include dairy in your diet, look for dairy products made from the milk of grass-fed cows. You'll quickly realize that your options are limited. The beef and dairy industries are some of the most corrupt and tainted in the system because the demand for beef and milk is so high. Milk and dairy products frequently contain pus, blood, antibiotics, other bodily fluids, and growth hormones. You should be VERY informed when you decide to purchase dairy products.
Choose store brands. If something's organic, it's organic. Whole Foods 365 line offers organic products that are often several dollars cheaper than the same quality product sitting right next to it on the shelf. I see the same at Trader Joe's.

4. Saving at the Store

Grocery shopping doesn't have to be a time consuming and difficult task. I enjoy it every single time I do it...because I'm prepared!

Join a rewards program and look for coupons! Costco offers 2% of what you spent back to you at the end of each year with certain memberships. Raley's loyalty program offers additional savings on sale items AND a point system which is redeemable towards the purchase of groceries. Safeway has a savings club as well. Check the Sunday paper and local library for coupon books, I always find great deals there!

My local farmers' market offers "Carrot Cash" every Saturday! My partner and I get $4 to spend before we even start our shopping! That's $16-$20/month of FREE money!

Bring your own bags and containers. Almost all grocery stores give you about 10-15 cents per bag that you bring yourself. It saves you money AND decreases the size of your carbon footprint. When I buy in bulk, I bring my own containers and save money for doing that as well!
Stick to your budget and list! Most people overspend while grocery shopping on IMPULSE buys, not on things they actually need. Eat a hearty meal before you venture out, bring your list with you, and keep your budget in mind. Ignore all the stuff they lay out for you right at the register, you don't need ANY of it!
Buy in BULK! I buy in bulk when I shop at Costco and I buy in bulk from the dispensers available at most health food stores. They have organic dried coconut which I put in my trail mix and process in my food processor to make coconut butter for my post-workout smoothies. If I were to buy it bagged, I'd pay twice as much. NEVER! I also stock up on organic seeds, organic teas, and organic spices. And when I want something sweet, I'll buy a small amount of dried pineapple or dates. When you buy in bulk, YOU control the amount!
Bone-in, skin-on, untrimmed meats. These cuts are ALWAYS cheaper than boneless, skinless and/or trimmed options. Additionally, they are much less processed and full of vital nutrients and flavor from the fat and bone. Use them to make homemade broths! Nature would never offer you a boneless, skinless chicken breast.
Don't like it? RETURN IT! If I buy something I don't like or don't use for whatever reason, I return it. I have NEVER had a problem doing this. At any store. I return food that expires before it's expiration date, even if I've eaten 75% of it already. It doesn't matter. You have the right to return if you are unsatisfied so take advantage of it and stop wasting food!
Support local farmers. It's totally a myth that local produce and meats are always more expensive then imported options. Get to know the farmers close to your home and establish a positive relationship with local butchers. That's how people did it back in the day, and it doesn't have to be any different now.
Visit your local farmer's market...just before they close! I save SO much doing this. It's kind of ridiculous actually. I leave with BAGS full of organic produce for pocket change. I plan on getting there 30-40 minutes before it's over and I bargain shop my way to the price I want. I've never been turned down! Leave your pride at home and work the system! That food is just going to go to waste in most cases anyways so why not?

$1 for 2 bunches of organic beets and 2 bunches of chard!

5. Saving On-The-Go

Why should your health ride in the back seat when you're on-the-go? Exactly...there's no good answer to this question because it shouldn't!

Limit your meals dined out! This is huge, MEGA HUGE! I save more than $100 per month when I don't eat out. I have clients who frequently dine out that discover they can save upwards of $500 and clients with families that save nearly $1,000! In addition, you can better manage the quality of nutrients and quantity of calories you consume. I dine out on VERY special occasions only. And when I say "dine out" I'm talking about sitting down at a restaurant AND grabbing something quick to go. In a typical month, I do NEITHER. And when I do, I still opt for the same quality I enjoy at home. Local, organic, and sustainable.

Thai food is my FAVE dine-out option. I always opt for curries, sans rice. Totally something I would make and eat at home, fits within my standards, and tastes amazing!

Bring water with you. I carry my water bottle with me EVERY where I go. That way, I'm never stuck having to buy bottled water. I can refill it at the gas station, a fast food restaurant (that's the ONLY reason I would ever visit one), or a fountain at a rest stop.
Pack snacks and pre-made meals. I prep and plan even when I'm on the go. Weekend trips, long work days, nights away from home, movie dates, roadtrips, hiking...whatever it is, I am always prepared! You can even bring food from home on the airplane and check your cooler! I have an emergency bin in my house and my car with water, jerky, canned veggies, dried fruit, and baby food. I also always carry homemade trail mix in my purse...ALWAYS!