15 Practical Tips for Clean Eating on a Budget

Clean eating refers to consuming food closest to its natural state. It’s often associated with eating organic or unprocessed food.

Unfortunately, most people view clean eating as expensive and boring despite the obvious health benefits. While there’s no question that eating clean is good for you, does it really have to be expensive AND boring?

Well, erase those images of bland chicken breast fillets served with tasteless steamed broccoli in your mind. We have 15 tips here for you on how to eat clean yet exquisite meals on a budget.

• Our first 10 tips will dispel the notion that buying healthy food will leave your bank account malnourished.
• Our final 5 tips will teach you how to stay on a low-cost, clean eating program.
• We’ve also included five delicious, easy-to-make, and affordable recipes that you can include in a clean-eating meal program.
• We go one step further by giving you a clean-eating meal plan… for a week!

10 Tips on How to Stay on Your Budget While Eating Clean

Clear out your pantry of Cheetos, Doritos, Oreos, Reese’s Peanut Butter Cups, M&Ms, and Pringles. Donate the frozen TGIF Buffalo Wings and Giorgio’s Deep Dish Pizza to the nearest shelter.

You’ll be surprised how much clean food you can buy at your local supermarket with a tight budget.

Our 10 clean eating shopping tips will help you stretch your budget and shrink your waistline.

1. Buy in Bulk

Wholesale membership stores such as Sam’s Club and Costco entice shoppers to buy in bulk by offering attractive discounts. You can save more money, spend less time shopping, and have food stored in case of emergencies.

You can buy frozen meat, fruits, vegetables, dried fruit, and canned vegetables in bulk. The upfront payment will be high, but the per-unit cost will be lower.

You can find farms and meat refineries that sell a cow in whole, half, or quarter portions or a pig in whole or half portions.

Don’t worry; fresh beef and pork can stay good in the freezer for up to 12 months. The important thing to remember is to keep temperatures at -18 degrees Celsius or lower.

A farmer could charge you $2.50 to $3.50 per pound of hanging grain-fed beef. In comparison, you’d pay up to $6 to $11 per pound of beef individually at your grocery store.

2. Go for Low-Cost, High-Value Protein Sources

The egg is often called the “perfect food.” If you’ve ever wondered why that is, then here is the macronutrient breakdown of a 100g egg:

An egg is loaded with essential vitamins A, B-6, B-12, D, D-2, and D-3 and minerals Magnesium, Zinc, Selenium, Copper, Calcium, and Manganese. It also contains Lutein, Thiamin, Riboflavin, and Niacin.

All of the good stuff for only $2 a dozen!

What other low-cost, high-value protein sources can you buy?

You can have these as snacks or as ingredients in a healthy meal.

3. Opt for Cheaper Cuts of Meat

A Porterhouse is one of the most popular cuts of steak because it’s big and flavorful. It’s also expensive at $11 per pound. A cheaper option is ground beef at only $5 per pound.

How does ground beef stack up against the Porterhouse?

Ground beef has less protein than a Porterhouse but has more healthy fats. You also save 55% more money per 100gm serving.

If you love steak, go for cuts such as skirt, round, flank, hanger, and flat iron. These cuts are cheaper but leaner than Porterhouse, sirloin, and rib-eye.

For fish, flounder, cod, mackerel, tilapia, fluke, and turbot are nutritious and flavorful but cheaper than halibut, swordfish, or bluefin tuna.

What other low-cost, high-value meat options can you buy?

Pork has gotten a bad rap but a 100-serving of pork chop yields the following macros:

• Protein: 21.1gms
• Carbohydrates: 0gms
• Good fats (Mono + Poly): 5.33gms
• Calories: 250 kcal

Unsaturated fat is only 3.28gm. A pork chop also contains good amounts of Magnesium, Zinc, and Calcium.

Don’t fear pork! There’s a reason it’s called “The Other White Meat.” Its nutritional profile is similar to that of chicken.

4. Choose Dense Carbohydrate Sources

Fitness influencers and diet gurus have vilified carbohydrates. People forget that carbohydrates are our primary fuel source. Without carbohydrates, our muscles can’t have glycogen, which provides energy.

The key is to choose dense carbohydrates that are loaded with fiber which is loaded with many healthy benefits:

• Maintains regular bowel movement
• Lowers cholesterol levels
• Regulates blood sugar levels
• Keeps you full

Here are six carbohydrate-rich foods that are high in fiber but cost less than $1 per serving:

• Black Beans
• Oats
• Berries
• Wheat Bran
• Sweet Potatoes
• Bananas

Like the word “Diet,” “Carb” isn’t a four-letter word. To have your carbohydrate and eat it too, exercise regularly so you use up glycogen. Eating carbs helps replenish your muscles’s glycogen stores.

5. Go for Store Brands

Store Brands are products manufactured by the retailer. They are sometimes called “Generic Brands” or “Private Labels.” Previously viewed as the budget-friendly option, 53% of retailers surveyed by NielsenIQ view store brands as the primary driver of business growth.

A 2024 consumer survey conducted by NielsenIQ highlighted the following figures:

• 34% switched to a lower-cost option
• 32% stock up on whatever product is
• 27% buy whatever product is on sale
• 27% opt for Private Label

The days of brand-buying are over. Consumers are buying “whatever product” is cheaper. Consumers have become more price-conscious, not brand-conscious.

The reason is simple. Consumers are dealing with rising inflation and cost of living pressure by patronizing lower-priced brands to save money.

Price has become the primary factor influencing a consumer’s decision to buy a product.

Private label or store brands can keep their prices lower than national brands because the retailer doesn’t have to buy from wholesalers and deal with markups. The retailer controls the margins.

If you go to a Costco, you’ll see that a pound of Kirkland Chicken Breasts will be cheaper than a pound of Tyson Chicken Breasts.

Is there a difference in quality and taste? A Reddit thread shows customers favor the taste and quality of Kirkland Chicken Breasts over Tyson Chicken Breasts.

Investing in developing private labels allows retailers to remain competitive by offering price-friendly products that don’t compromise quality. This proposition benefits both the retailer and the consumer.

6. Grow Produce at Home

Growing tomatoes, parsley, basil, and root vegetables will take time, but harvesting ingredients from your backyard will save you money.

You are also assured of freshness. The flavors of a tomato come out when you harvest it at peak ripeness.

Other fruits and vegetables you can grow at home include peppers, onions, sprouts, cabbage, lettuce, garlic, lemons, and figs.

7. Buy Frozen Fruits and Vegetables

A study published in Circulation supported the United States Department of Agriculture’s (USDA) recommendation of eating five to nine servings of fresh fruit and vegetables daily.

According to the study, people who consumed the recommended volume of fresh fruits and vegetables had a lower risk of early death or acquiring cancer, cardiovascular and respiratory diseases.

Here’s something that might surprise you: Fresh produce is good, but frozen might be better!

Research has shown frozen fruits and vegetables might be healthier and more nutritious than fresh ones because they’re harvested at peak freshness. To produce frozen fruits and vegetables, fresh ones are blast-frozen to preserve their freshness, taste, and nutritional value.

Frozen produce is cheaper than fresh produce. Plus, if you buy frozen produce in bulk, you can avail of good volume discounts and save more money.

Fresh fruits and vegetables last two to seven days. If properly stored, frozen produce can last several months. The ideal storage temperature for frozen produce is 1.3 to 3.3 degrees Celsius. So choosing frozen over fresh will reduce the risks of food spoilage and wastage.

8. Be on the Lookout for Special Sales and Price-Saving Deals

When Walmart and Costco have a Sale Day, drop what you’re doing, and head to the nearest location. You can easily recover the membership cost with the savings you’ll realize from discounts and promos.

Talk to your neighborhood butcher and ask if they’re planning special promotions. Follow them on social media and click the alert button to learn about price-saving deals. Sign up for your favorite retailer’s newsletter service. You might be given special discounts as a subscriber.

9. Use Coupons

CouponFollow, a company that tracks merchant coupon codes, analyzed the data from its browser extension, Cently, and cross-referenced it with the Bureau of Labor Statistics Consumer Expenditure Survey results.

CouponFollow found that consumers can save up to $1,465 yearly by shopping with coupons. That’s a monthly savings of $122! Of the $1,465 annual savings, food expenditures accounted for $316.

No wonder Lady Gaga, who’s worth millions of dollars, still shops with coupons. Look at her—she’s in superb shape physically and financially!

10. Do an Inventory Before Shopping

You don’t want to have money tied up in inventory. You might deal with increased food spoilage or wastage if you buy more than you need. This is true when stocking up on perishable items such as bread, pasta, fresh fruit, vegetables, and raw meat.

Inventory your current stocks at least one week before shopping. Seven days is enough time to prepare a shopping list. In this article, we’ll show you how to plan your meals. You’ll need your meal plan to determine the type and quantity of ingredients you need.

Of course, you might have to stretch the budget if there are special discounts and promotions that could generate future cost savings. Stocking up on frozen meat and produce is fine if you have ample storage space.

Why Is Organic Food Expensive?

There are three reasons why organic food is expensive.

• Production costs are higher: Organic farming operations don’t use food processing machinery, equipment, or chemical pesticides. They rely on human capital – labor – to run their processes. The cost of labor in organic farming is high and drives up production costs.
• Cost of certification: The USDA regulates the production of organic food. In 2002, it created the National Organic Program (NOP) to develop and implement standards for organic farming. Adhering to certification and compliance standards is an additional cost to organic farms.
• Shorter shelf life: Because organic food has a shorter shelf life, the risk of spoilage and wastage is higher. Organic farms have a hard time transporting organic produce to the market. The probability is high that the produce gets damaged or spoiled while in transit.

Organic farms are smaller in size and scale than commercial farms. They don’t have the size to diversify their crop mix, and spread the risks of producing time and storage-sensitive items.

The cumulative effect of having labor-intensive operations, higher food wastage, and additional certification costs further increase their cost per unit of production.

How Important Is Clean Eating to Consumers?

A 2024 report by the International Food Information Council (IFIC), Public Perception of Processed Food, revealed that 84% of consumers prioritize healthy eating. Consumers associate healthy, clean eating with the following words:

• “No artificial ingredients”: 34%
• “No additives”: 26%
• “Organic”: 22%
• “No added sugar”: 19%
• “Natural”: 19%

The intriguing statistic is that  53% of consumers believe processed food can still be part of a healthy diet. 20% of the respondents aren’t sure if processed foods can be healthy.

However, the respondents mentioned processed foods such as Greek Yogurt, canned tuna, frozen broccoli, and frozen berries as examples of processed foods that are good to eat.

The IFIC report believes the reason for the confusion is that 70% of consumers don’t know what processed food is.

What Is Food Processing?

Food processing involves various processes to transform raw materials into edible products with a longer shelf life.

Here’s the truth: Food goes through processing to make it suitable for consumption, cooking, and storage.

When fruits are picked when ripe, cleaned, and peeled, they’ve undergone Primary Processing. When these fruits are frozen, canned, or dried, they’ve undergone Secondary Processing.

Frozen, canned, and dried foods can be healthy and part of a clean diet because they retain their natural flavors and nutritional value.

What makes processed food unhealthy is when it undergoes Tertiary Processing. This is the stage in food processing where food is packed with tons of salt, sugars, artificial flavors, and seasonings to make it taste better and last longer.

To eat clean foods on a tight budget, avoid food that has undergone Tertiary Processing.

Now, let’s find out how to prepare the ingredients you bought and turn them into healthy, delicious, clean meals.

5 Clean Eating, Budget-Friendly Recipes That Taste Great

This section will dispel the myth that healthy food doesn’t taste good. We’ll go a step further by saying our clean-eating recipes taste GREAT!

Our recipes will feature some of the low-cost but great-value food items mentioned in this guide:

• Ground Beef
• Egg
• Pork Chop
• Ground Turkey
• Oats
• Berries
• Bananas
• Peanut Butter
• Whole Chicken
• Chicken Legs

Mom’s Beef and Black Beans Chili

Chili is an all-around staple. It’s perfect on its own, but you can also use it as a filling for an omelet. Scoop a few tablespoons inside a hamburger bun, and you have a Sloppy Joe. Mix our chili with rice or pasta to have a complete meal.

Cook a big batch of chili to save time. Pack the chili in tightly sealed containers and store them in the refrigerator. The longer the chili stays in the refrigerator, the better it tastes because the flavors marinate longer.

Cooking Time: 1 hour and 30 minutes

Number of Servings: 8

Ingredients:

• Two pounds of 90% lean ground beef
• 1 pound can of refried black beans
• 1 pound can of diced tomatoes
• 70gms tomato paste
• 3 cups chopped onions
• 2 cups chopped green pepper
• 1 clove minced garlic
• ¼ cup chili powder
• 1 teaspoon of ground cumin
• 1 teaspoon of red wine vinegar
• ¾ teaspoon of salt
• ¼ teaspoon of black pepper
• Pinch of cayenne pepper
• 2 bay leaves
• 1 cup water
• 2 tablespoons of Canola oil

Directions:

1. Heat one tablespoon of Canola oil over high heat in a large pot. Add the two pounds of ground beef and cook until browned. Drain the ground beef of excess fat and set aside.
2. Reduce the fire to medium heat and add one tablespoon of canola oil. Add the onions, green bell peppers, and garlic. Stir and cook until the onions are lightly browned.
3. Add the can of diced tomatoes, tomato paste, red wine vinegar, chili powder, ground cumin, salt, black pepper, and cayenne pepper.
4. Add the cooked ground beef back. Stir until ground beef is covered by the mixture. Add the can of refried black beans, water, and bay leaves. Stir until completely mixed.
5. Once the chili starts to bubble, reduce the heat to low. Cook uncovered for 30 minutes to reduce the sauce. Cover the chili for the final 15 minutes of cooking. Remove the bay leaves before serving.

Nutrition Facts:

• Calories: 307 kcal
• Protein: 27gms
• Carbohydrates: 23gms
• Fat:13gms
• Fiber: 4.15gms

Top O’the Mornin’ Oats

Oatmeal remains a go-to meal for breakfast and for athletes looking to improve their performance in the gym. It’s packed with slow-acting carbohydrates and fiber to keep you full and regulate your blood sugar.

The American Health Association recommends eating oatmeal daily to lower cholesterol, minimize the risk of diabetes, and for weight control.

Oatmeal is perceived as boring… but it doesn’t have to be. Follow our recipe and look forward to oatmeal first thing in the morning.

Cooking Time: five to eight minutes

Number of Servings: 1

Ingredients:

• 100gms Old Fashioned Rolled Oats
• 1 ripe banana
• 1 tablespoon Peanut Butter
• 1 tablespoon honey
• 1 cup frozen berries
• Pinch of salt
• Low-fat milk or almond milk (optional)

Directions:

1. Bring two cups of water to a boil. Add the oats and stir until they reach the desired consistency.
2. Add honey, peanut butter, and salt. Stir until honey and peanut butter are dissolved.
3. Transfer the oatmeal mixture to a bowl. Stir in the frozen berries. To make it creamier, add a cup of low-fat or almond milk.
4. Top with sliced bananas.

Nutrition Facts:

No milk:

• Calories: 325 kcal
• Protein: 8.65gms
• Carbohydrates: 74.1gms
• Fat: 9.91gms
• Fiber: 9.3gms

With Almond milk:

• Calories: 365 kcal
• Protein: 10.16gms
• Carbohydrates: 75.5gms
• Fat: 13.49gms
• Fiber: 9.9gms

With low-fat milk:

• Calories: 427 kcal
• Protein: 16.87gms
• Carbohydrates: 86.28gms
• Fat: 12.28gms
• Fiber: 9.3gms

Western Omelet

The Western Omelet is a classic breakfast dish that can be eaten for lunch, dinner, or as a mid-day snack. Eggs are a great source of protein. Proof of this is its Protein Efficiency Ratio (PER) which measures the amount of weight gained per gram of protein consumed.

PER is used to test the effectiveness of protein. The higher the PER, the faster the human body assimilates the protein source.

Here is a list of popular protein sources and their respective PERs:

Eggs have a higher PER than whey protein, which is popularly used as a post-workout drink to jumpstart recovery. The sooner you get protein in after a workout, the faster your body repairs itself.

Cooking Time: 20 minutes

Number of Servings: 4

Ingredients:

• Eight eggs
• ⅓ cup fat-free milk
• ½ cup chopped onions
• ½ cup chopped green bell peppers
• ½ cup diced tomatoes
• ¼ teaspoon of salt
• ⅛ teaspoon of black pepper
• 1 tablespoon of olive oil

Directions:

1. In a large skillet, heat olive oil over medium heat. Add the onions and green bell peppers. Cook the vegetables until the onions are lightly browned and the green bell peppers are tender.
2. While cooking the vegetables, whisk together the eight whole eggs, fat-free milk, salt, and black pepper in a mixing bowl.
3. Pour the egg mixture into the skillet. Once the mixture sets at the bottom of the pan and around the edges, use a spatula to fold the egg into a half-moon shape. Flip the omelet to even out the cooking.
4. Serve on a plate. Sprinkle with Tabasco sauce for an extra kick.

Nutrition Facts:

• Calories: 114kcal
• Protein: 13gms
• Carbohydrates: 7gms
• Fat: 4gms
• Fiber: 2.9gms

The Do-It-All Tuna Salad Spread

This is the Lebron James of tuna salad spreads. In the same way, Lebron plays all five positions on the basketball court, you can use this recipe in several ways.

You can use it as a sandwich or omelet filling. Mix it with your fresh green salad for a high-protein, low-carbohydrate meal with a good amount of healthy fat.

Spread it on toasted whole wheat or rye bread and top it with a sunny-side-up egg for a tasty and healthy breakfast.

Cooking Time: Five minutes

Number of Servings: 4

Ingredients:

• 1 can Tuna packed in water
• 1 mashed Avocado
• 2 tablespoons of low-fat Greek yogurt
• 1 tablespoon of lemon juice
• 1 tablespoon of chopped parsley
• ¼ teaspoon of garlic powder
• ¼ teaspoon of paprika
• ¼ teaspoon of salt
• ¼ teaspoon of black pepper
• ¼ cup diced celery

Directions:

1. Drain the water from the tuna, then set aside.
2. In a bowl, mix the Avocado, Greek Yogurt, lemon juice, parsley, garlic powder, paprika, salt, black pepper, and diced celery.
3. Add in the tuna and mix until evenly coated.

Nutrition Facts:

• Calories: 130kcal
• Protein: 10gms
• Carbohydrates: 6gms
• Fat: 8gms
• Fiber: 13.4gms

No-Frills Roasted Chicken

This recipe for Roasted Chicken is so simple a 6-year-old can do it.

Using a lot of seasonings removes the most important flavor… the flavor of the chicken. The key to this recipe is the quality of the whole chicken.

Here are some tips on how to spot high-quality whole chicken:

• Appearance: Pinkish color; if you see greenish colors, avoid it.
• Smell: None; if it smells like eggs, avoid it.
• Texture: Shiny and smooth; if it feels sticky or slimy, avoid it.

Lastly, always check the label date. If the chicken is past the “Sell By” date, avoid it.

Cooking Time: Two hours

Number of Servings: Six

Ingredients:

• One 5-pound whole chicken, cleaned and giblets removed
• 1 and ½ tablespoons of unsalted butter
• 1 teaspoon Kosher salt
• ½ teaspoon black pepper
• ½ small lemon cut into wedges
• ½ small onion cut into wedges
• 3 garlic cloves, mashed

Directions:

1. Pat the whole chicken dry with paper towels. Place it breast side down on a baking pan layered with aluminum foil. Let the chicken rest for 30 minutes.
2. Preheat the oven to 425 degrees Fahrenheit.
3. Mix the unsalted butter, salt, and black pepper in a bowl. With your fingers, gently lift up the skin off the breasts, legs, and thighs—don’t remove the skin. Rub the butter, salt, and black pepper mixture on the exposed breast, legs, and thigh sections, then lay down the skin.
4. Place the lemon, onion wedges, and mashed garlic inside the chicken’s cavity. Tie the chicken’s legs with kitchen twine.
5. Roast the chicken in the preheated oven for 60 to 70 minutes. Check the internal temperature by inserting a food thermometer into the breast area. If the thermometer reads 165 degrees Fahrenheit, the chicken is cooked.
6. Allow the chicken to rest for 20 minutes before serving.

Nutrition Facts:

• Calories: 236kcal
• Protein: 32gms
• Carbohydrates: 0gms
• Fat: 11gms
• Fiber: 0gms

What Happens if You Don’t Have Enough Time to Cook?

If you sleep eight hours nightly, you have 16 hours to distribute for work, exercise, household errands, and quality time with the family. In between, you might go to the bank, laundromat, or pick up the kids at school.

Deduct time for breakfast, lunch, hygiene, and the daily commute; you might not have time to cook.

What do you do?

Your best options are as follows:

1. Eat Packaged Food

According to Consumer Reports, not all “processed foods” are bad. As mentioned, foods processed through blast-freezing and canning retain their freshness and nutritional value.

Frozen fruits and vegetables, canned fish, canned chicken meat, pickled eggs, roasted almonds and walnuts, dried fruit, beef jerky, and cheeses can be eaten as meals or snacks. Packaged food lasts longer, provides good nutrition, and won’t break your budget.

2. Order Prepacked Health Food

Prepacked health foods are designed by nutritionists and packed fresh or frozen for longer storage. To prepare them for consumption, microwave them according to the recommended cooking time.

Healthline compiled a list of the 11 best-prepared meal delivery services and categorized them according to fitness goals, diet types, and affordability. Click the link to find out if the service is available in your area.

According to a study by Fortune Business Insights, the global prepared meals market will grow from $177.58 billion in 2024 to $305.68 billion in 2032.

3. Order Healthy Food for Takeout

Not all fast food is bad. 

The popular website Eat This, Not That created a shortlist of 14 healthy meals you can order from fast food chains such as Chick-fil-A, Chipotle, Subway, Wendy’s, Taco Bell, McDonald’s, and In’-N-Out.

Rotisserie Chicken is considered a healthy meal because it is high in protein and lower in saturated fat than fried chicken. Stores such as Costco, Sam’s Club, and BJ’s Wholesale Club sell affordable rotisserie chicken.

The problem with Rotisserie Chicken from Sam’s Club and Costco is that it is reportedly high in sodium. If you’re concerned about sodium and Costco’s cooking practices, better options would be Rotisserie Chicken from BJ’s Wholesale Club, Walmart, and Stop and Shop.

Why You Need to Customize a Clean Eating Meal Plan

The Rock is lean and muscular. One might think, “If I eat like the Rock, I might look like the Rock!”

Well, the Rock weighs 260 pounds and eats 8,000 calories a day.  If you’re the average male weighing 200 pounds, what would happen if you ate 8,000 calories daily?

Instead of the Rock, you’d look like the Blob.

There is no one-size-fits-all diet. Your meal plan must be customized according to your age, weight, and fitness goals.

The Centers for Disease Control (CDC) reports that the average body measurements of the average male and female, 20 years old and older, are as follows:

1. Average Male:

• Height: 5 feet 7 inches
• Weight: 199.8 pounds
• Waist: 40.5 inches

2. Average Female:

• Height: 5 feet 3 inches
• Weight: 170.8 pounds
• Waist: 38.7 inches

According to YouGov, 52% of adults worldwide want to lose weight. How much weight loss is safe? The CDC recommends losing 1 to 2 pounds a week or 4 to 8 pounds monthly is a safe and sustainable target.

We know that calories are our source of energy but how many calories does the average person need to function daily?

The Dietary Guidelines for Americans released its 2020 to 2025 recommendations for calorie intake for both males and females.

Males:

Females:

If you’re eating more than the daily recommended calorie intake, you’ll gain weight.

Losing weight is basic math. Eat fewer calories. If you can create a calorie deficit daily, you will lose weight.

How to Meal Plan For One Week of Clean Eating

We designed our one-week meal plan on two assumptions:

1. You’re meeting the U.S. Department of Health Services’s weekly guideline of 150 minutes of physical activity.
2. You exercise three days a week: Monday, Wednesday, and Friday.

We used the recommended daily calorie requirement for the 31 to 60 age group as our target:

• Men: 2,200 to 3,000 calories
• Women: 1,600 to 2,200 calories

The 31 to 60 age group gives us a wider range of calories to work with. You’ll eat more on workout days because you need more calories to fuel your physical activity. Conversely, you’ll eat less on non-workout days.

Please note that we didn’t add the calorie count for coffee or tea because the amounts are negligible. Feel free to adjust the calorie intake as you go.

Remember to stay hydrated every day.

The U.S. National Academies of Science, Engineering, and Medicine recommends drinking 3.7 liters of water daily for men and 2.7 liters for women. Drink more water on workout days.

You’ve done your shopping and prepared the five recipes in this article. Now, let’s put everything together and create a clean-eating meal plan for the week!

How to Eat Clean for One Week

Here’s a sample meal plan to help you eat clean for one week. Remember, adjust the amount of calories as you see fit.

For example, if you want to lose weight, instead of eating Top O’the Mornin’ Oats with low-fat milk, have it plain to keep the calorie count down to 325 calories. You can also reduce the recommended serving size to lessen the amount of calories.

If you work out first thing in the morning, eat the pre-workout snack before you exercise. If you like to work out in a fasted state, have the pre-workout snack immediately AFTER exercise. The post-workout snack can be retained as a mid-day snack.

Day 1: Workout Day

Breakfast:

• Top O’the Mornin’Oats (w/Low-Fat Milk): 427 calories
• Fresh Orange Juice: 110 calories

Lunch:

• No Frills Roasted Chicken: 236 calories
• Plain Baked Potato: 190 calories
• 1 cup Frozen Fruit: 70 calories

Pre-Workout Snack:

• Peanut Butter and Jelly Sandwich: 390 calories

Post-Workout Snack:

• Hard Boiled Egg: 78 calories
• 1 cup Low-Fat Chocolate Milk: 157 calories

💡 Pro Tip: Multiple studies have confirmed that chocolate milk is a better post-workout drink than electrolyte-based sports beverages (Gatorade).

Dinner:

• Mom’s Beef and Black Bean Chili: 307 calories
• 1 cup pasta: 220 calories
• 1 Banana: 72 calories

Pre-Bedtime Snack: (Optional)

• Do-It-All Tuna Salad: 130 calories

Total Calories Day 1: 2,387 calories

Day 2: Rest Day

Breakfast:

• 1 slice whole toast: 68 calories
• 1 slice Avocado: 50 calories
• 1 Sunny-side-up egg: 78 calories
• 1 Apple: 72 calories

Lunch:

• Grilled Porkchop: 200 calories
• 1 cup of rice: 204 calories
• 1 cup Fresh Greens: 68 calories
• 2 tablespoons of citrus vinaigrette: 84 calories

Snack:

• ½ cup Frozen Berries: 40 calories
• ¼ cup Roasted Almonds: 200 calories

Dinner:

• No-frills roasted Chicken: 236 calories
• ½ Sweet Potato: 81 calories

Pre-Bedtime Snack: (Optional)

• 2 tablespoons of Peanut Butter: 188 calories

💡 Pro Tip: Peanut Butter contains the amino acid Tryptophan which can improve sleep quality.

Total Calories Day 2: 1,569 calories

Day 3: Workout Day

Breakfast:

• Western Omelet: 114 calories
• 2 pieces of whole wheat toast: 136 calories
• Fresh Orange Juice: 110 calories

Lunch:

• 100gms Skirt Steak: 235 calories
• Plain Baked Potato: 190 calories
• 1 cup Fresh Greens: 68 calories
• 2 tablespoons of citrus vinaigrette: 84 calories

Pre-Workout Snack:

• 1 cup Greek Yogurt: 100 calories
• 1 cup Frozen Fruit: 70 calories

Post-Workout Snack:

• Jelly Sandwich: 230 calories
• 1 cup low-fat Chocolate Milk: 157 calories

Dinner:

• Mom’s Beef and Black Beans Chili: 307 calories
• 1 cup rice:204 calories
• 1 Banana: 72 calories

Pre-Bedtime Snack: (Optional)

• Do-It-All Tuna Salad: 130 calories
• 1 cup Fresh Greens: 68 calories

Total Calories Day 3: 2,275 calories

Day 4: Rest Day

Breakfast:

• 1 cup Bran Flakes: 128 calories
• 1 cup Almond Milk: 40 calories
• ¼ cup Raisins: 108 calories

Lunch:

• 226gms of Flounder fillet: 330 calories
• ½ Sweet Potato: 81 calories
• 1/2 cup Frozen Fruit: 70 calories
• 1 tablespoon Cottage Cheese: 17 calories

Snack:

• ½ cup Dried Fruit: 166 calories
• ½ cup Greek Yogurt: 50 calories

Dinner:

• No-frills roasted Chicken: 236 calories
• 1 cup Fresh Greens: 68 calories
• 2 tablespoons of citrus vinaigrette: 84 calories

Pre-Bedtime Snack: (Optional)

• 1 tablespoon of Peanut Butter: 94 calories
• 1 banana: 72 calories

Total Calories Day 4: 1,544 calories

Day 5: Workout Day

Breakfast:

• Top O’the Mornin’Oats (w/Low-Fat Milk): 427 calories
• Fresh Orange Juice: 110 calories

Lunch:

• Grilled Porkchop: 200 calories
• 1 cup of rice: 204 calories
• 1 cup Steamed Broccoli: 54 calories
• 1 cup Steamed Spinach: 41 calories

Pre-Workout Snack:

• Peanut Butter and Jelly Sandwich: 390 calories

Post-Workout Snack:

• 1 apple: 72 calories
• 1 cup low-fat Chocolate Milk: 157 calories

Dinner:

• 100gms Skirt Steak: 235 calories
• Plain Baked Potato: 190 calories
• 1 cup Fresh Greens: 68 calories
• 2 tablespoons of citrus vinaigrette: 84 calories

Pre-Bedtime Snack: (Optional)

• Do-It-All Tuna Salad: 130 calories

Total Calories Day 5: 2,348 calories

Day 6: Rest Day

Breakfast:

• Western Omelet: 114 calories
• 2 pieces of whole wheat toast: 136 calories
• Fresh Orange Juice: 110 calories

Lunch:

• No Frills Roasted Chicken: 236 calories
• Plain Baked Potato: 190 calories
• 1 cup Frozen Fruit: 70 calories

Snack:

• ½ cup Frozen Berries: 40 calories
• ¼ cup Roasted Almonds: 200 calories

Dinner:

• Mom’s Beef and Black Bean Chili: 307 calories
• 1 cup Fresh Greens: 68 calories
• 1 Orange: 73 calories

Pre-Bedtime Snack: (Optional)

• 1 tablespoon of Peanut Butter: 94 calories

Total Calories Day 6: 1,638 calories

Day 7: Rest Day

Breakfast:

• 1 slice whole toast: 68 calories
• 1 slice Avocado: 50 calories
• 1 Sunny-side-up egg: 78 calories
• 1 Apple: 72 calories

Lunch:

• 160gms of Cod: 195 calories
• ½ Sweet Potato: 81 calories
• 1 cup Frozen Fruit: 70 calories
• 1 tablespoon Cottage Cheese: 17 calories

Snack:

• ½ cup Dried Fruit: 166 calories
• ½ cup Greek Yogurt: 50 calories

Dinner:

• 160gms of Flounder fillet: 233 calories
• 1 cup Steamed Broccoli: 54 calories
• 1 cup Steamed Spinach:41 calories

Pre-Bedtime Snack: (Optional):

• 1 tablespoon of Peanut Butter: 94 calories
• 1 banana: 72 calories

Total Calories Day 7: 1,341 calories

Total Calories for the Week: 13,102 calories

Average Calories Per Day: 1,871 calories

5 Tips on How to Eat Clean While on a Budget

Now you know that shopping for healthy food can be affordable. You also saw that it’s possible to eat clean every week.

However, is clean eating on a budget sustainable?

The answer is “Yes.”

Sure, eating clean all the time can get boring, and you might be tempted to stray. However, it doesn’t have to be that way.

Here are five tips, tricks, and hacks for eating clean on a tight budget.

1. Follow the KISS Principle

‘Keep It Simple, Sweetheart!’

It’s hard to stay on a meal plan if you have to worry about everything. People stress out about protein, carbohydrates, and fat intake.

To lose weight, focus on calories. That’s why we didn’t break down the macronutrient totals for the One-Week Clean Eating Meal Plan.

Likewise, don’t stress about the organic versus processed argument. As we’ve shown, processed food can be healthy.

2. Eyes on the Prize

It’s easier said than done but stay committed to your health and fitness goal. If you feel like you’re about to fall off the wagon, remember why you’re on this journey.

Think about your family, the life goals you set for yourself, and the rising cost of healthcare.

3. Plan Ahead

Prepare your weekly meal plan ahead of time. This way, you’ll know what and when to buy groceries. Also, you can plan the cooking schedule.

For example, you can split the cooking over two days: Sunday and Thursday. The food you cook on Sunday will cover your meals until Thursday. The food you cook on Thursday will cover your meals until Sunday.

4. Treat Yourself, Don’t Cheat Yourself

That’s a quote from The Rock.

If you’ve met your weekly goals, reward yourself with something you’ve been craving. It’s good for mental health.

Having a slice of pizza… or two—or eating a Five Guys Double Cheeseburger with the fixings and fries every two weeks won’t negatively impact your weight loss plans. Just get back on the program – and the treadmill – the following day.

5. Consider Intermittent Fasting

Multiple studies have researched and proven the benefits of Intermittent Fasting (IF).

If you do IF for 16 or 18 hours, you’ll have enough time for two meals at the most. You can save more money and lose weight at the same time.

Frequently Asked Questions (FAQs)

1. What is the 80-20 Eating Rule?

The 80-20 Eating Rule promotes moderation in your diet. If you eat clean 80% of the time, you can indulge in less healthy options for the remaining 20%.

2. How do I start eating clean?

Follow our tips below to start eating clean.

• Commit to the idea of eating clean.
• Set your goals for eating clean.
• Clear out your pantry of unhealthy food and prepare to stock it with healthier options.
• Create a clean-eating meal plan for the following week.

3. What are the 8 clean eating foods?

The 8 clean-eating foods are as follows:

• Fruits
• Vegetables
• Lean proteins
• Whole grains
• Healthy fats
• Berries
• Fresh greens
• Sweet potatoes

These foods are good sources of protein, fiber, healthy fats (mono and polyunsaturated fats), vitamins, and minerals.

4. How do I eat unprocessed foods on a budget?

You can eat unprocessed foods on a budget by buying in bulk, taking advantage of sales, using coupons for discounts, growing your own, and choosing cheaper cuts of organic meat.

Related Articles:

• 5 Reasons Why Using a Budget is Beneficial
• How to Grocery Shop on a Budget
• 10 Best Meal Planning Tips on a Budget

Summary

Clean eating doesn’t have to be expensive. Choosing frozen, canned, and dried food can be healthier than fresh organic food. They last longer than unprocessed food and are cheaper.

Stretch your budget, not your waistline, by buying in bulk, choosing cheaper cuts of meat, switching to store brands, and taking advantage of store-wide sales and discount coupons. If you have the time and a green thumb, grow produce at home.

Eating clean doesn’t have to be a harrowing, tasteless experience. You’ll love our chili, oatmeal, Western omelet, tuna salad spread, and roasted chicken recipes. You can enjoy them as a full meal, a snack, a sandwich filler, or a salad topping.

The bottom line is don’t overthink your clean-eating meal plan. 

There are more important things to do in a day than weigh food and track your macros with an app. Once you have a feel for clean eating, drop the calorie counting and measure your food by sight.