Budget Paleo

One of things I hear people say about switching to a Paleo diet of meat, fish, eggs, vegetables, fruits and nuts is that their food costs go up. I know cost can be a real concern. High-quality proteins like grass-fed beef and organic chicken cost more than a box of pasta or a bag of rice. It's possible to eat Paleo on a tight budget if you get creative and use the resources that are out there.

Here's a recent dinner I made:

Budget Paleo in action

Here's what it cost:

Shrimp $4.95

2 summer squash $.85

1 zucchini $.51

Mushrooms $1.81

Red onion $.64

Greens $2.80

Items from my kitchen: olive oil, garlic, splash of white wine, salt, pepper, maybe $1.00

Dinner for two (from Whole Foods) for less than $13.00. I think that's pretty good, especially considering that it was amazing and we had some left for nibbling. The shrimp was on sale and pre-marinated, which helped bring down the cost.

Shop at farmers' markets

The quality you will find at farmers' markets will impress you. The savings will amaze you. Shopping at farmers' markets is good for us AND the farmers, who need our support to continue supplying high-quality goods at affordable prices. You'll also have the opportunity to meet the people who grow your food. You can ask them how your food was grown, even how it's best prepared. Learning about sustainable farming directly from farmers is food education at its best. And it's free!

Buy the whole bird (and use it all)

Anytime you buy poultry that has been cut up and skinned, you're going to pay for it. Roasting a chicken is pretty simple and makes a great dinner. You can also make chicken broth when you're done.

When was the last time you popped a turkey in the oven? Thanksgiving? A turkey costs less than a dollar a pound (the price goes up during the holiday season) and makes a great dinner, lunch and snacks too. Turkey breast is one of the best lean proteins out there, so eat it regularly.

Buy on sale

This sounds like an obvious suggestion, but I'll admit, I just started focusing on this. It's not that I didn't care about cost before, it's that I always went to the store with a list and tried not to deviate too much from the plan. I've learned that if I go to the store with a partial list and an open mind, I can find some great deals. When I walk into Whole Foods I look for the bright yellow signs in the fish and meat section and I buy whatever is on sale. Grocery shopping has become more of an adventure and I'm creating more unique dishes based on what I bring home.

Buy in season

Again, this seems obvious, but our reliance on grocery lists limits us. If you see a giant pile of zucchini and big bunches of bright red tomatoes, buy them while they're hot and do something creative with them. They'll taste amazing and you'll spend a lot less on them than the out-of-season vegetables that were shipped from far away.

Try pre-prepped instead of pre-made

I learned this trick recently. Food that is pre-made is always more expensive than making it yourself, but food that comes pre-prepped can be cheaper. Here's an example: the other night I bought (on sale) raw chicken kebabs that had already been marinated and were on skewers with red, yellow and green peppers. I was spared from having to cut up the chicken, and I got to have three different kinds of peppers without buying them or cleaning them. I used a little olive oil and garlic to cook them and deglazed the pan with chicken broth and wine. Served with a simple salad, dinner was easy, inexpensive, and really good.

Don't buy food you won't eat

Eating Paleo means eating great meals, and there are many ingredients to choose from. Hopefully you're in this for the long haul which means you can take your time experimenting with new things. If you load up on a bunch of new foods and discover you don't love all of them, you're likely to lose some enthusiasm for the hunter-gatherer way of doing things. Stick with foods you are familiar with and slowly begin to experiment. Don't load up your freezer just yet; you'll end up throwing food away. As you learn to navigate your new way of eating, you'll get a better feel for what and how much you'll be eating.

Buy in bulk (but only if you're going to use it)

We all seem to love buying things in bulk. There's something really relaxing about having twelve rolls of toilet paper in the house. Shopping in bulk can result in big savings, but only if you're buying food you're actually going to eat. Eating a Paleo diet means eating mostly fresh foods. Buying in bulk doesn't usually work well for perishables, unless you have a lot of mouths to feed. I live in a household of two people so buying in bulk isn't really necessary; although, I always buy the family-size chicken breast package so I have extra. Buying in bulk can be a good way to stock your freezer with things like chicken wings, shrimp, berries, and spinach. But if you tend not to use freezer items, they'll end up in the trash. Your Paleo eating style will determine how you shop.

Balance the cheap stuff with the expensive stuff

As I write this, I've just come from food shopping. My receipt is a blend of cheap and not-so-cheap. Avocados are never on sale. If they ever have been, I missed it. But they're worth the money because they're delicious and nutritious (and very filling). I feel better if there's an avocado or two in my kitchen. Pine nuts, also expensive, but a bag of them will last for awhile and they really elevate a dish in nutrition and flavor (ever notice they have a slight bacon-y flavor?). Lemons, which are always good to have on hand, are cheap, and today they were even on sale. The sale items today in the fish & meat department were swordfish and pork cutlets. I skipped the swordfish since it's not my favorite and I already have salmon on deck. I went ahead and bought the pork cutlets (5 for $3.47) and now I just have to figure out what to do with them. I predict some deglazing will take place. Making great sauce can be cheap!

Get creative with spices

Spices seem expensive at first because you get so little for the cost, but they'll go a long way and make your dishes unique and flavorful. If you have old spices sitting around, toss them and start fresh. Oh, and unless you really must have it, I would skip the saffron (it's pricey).

Use aromatics like onions, shallots and garlic

Onions, garlic and shallots are a good bang for your buck because they're inexpensive and add tons of flavor. Keep them around at all times.

Minimize waste

I've learned to be smarter about cooking for two, not overwhelming my refrigerator with stuff I'm never going to eat, and embracing the concept of having cooked food sitting in the refrigerator (also known as leftovers). Eating mostly Paleo foods requires a certain amount of planning and prepping. Having food ready and waiting will make life a lot easier. Cook extra to have on hand and every few days clear it out. Use leftover vegetables in omelets and soups. Invent a new dish to use up whatever needs to be eaten. If you do end up tossing something (it happens to the best of us), make a mental note so that next time you'll be less likely to over-shop.

Drink filtered watered

We don't need to drink anything except water. If saving money is a priority, buy a water filter and just drink water. It's possible to spend a lot of money on water filtration systems. I use a Brita. The replaceable filters cost less than $9.00 and I always have cold water in the refrigerator. I'll admit, I also drink coffee, tea, and sparkling water.

Hook up with like-minded people

Eating great food that is affordable and ethical is a priority for a lot of people. There are lots of like-minded people to hook up with. Community supported agriculture (CSA) and food co-ops are making it easier to find high-quality, affordable resources for Paleo eaters. Check out Localharvest.org and Eatwild.com. If you find something worthwhile, share the news. If you're feeling ambitious, organize a potluck dinner, share recipes and eat well together.