We've all been broke before, at least I have. But being low on cash doesn't necessarily mean you have to live on Top-Ramen and grape drink. You can still maintain a healthy diet on a tight budget. 

Eating healthy does not have to be expensive. You can save money by sticking to the basics. We designed a nifty guide below.

If you’re on a budget, stay away from the “health foods” and supplements. They’re expensive and you don’t need them to achieve your goals.

Eat nutrient dense foods that contain vitamins. They keep you full longer.  Avoid nutrient devoid foods like bread. They cause cravings and are mostly air anyway. 

Home Cooking Rhythm

Forming healthy cooking and eating patterns help you stay on track with your diet. You can reduce fast food and save money by having prepared leftovers daily.

Cook once eat twice – Generate at least one leftover meal every time you cook. Cook way more than you can eat and store the remainder in a glass container in the fridge. Voila! You now have tomorrows lunch nailed.


My personal routine:


Breakfast – coffee with lots of heavy whipping cream.


Lunch – leftovers from last night’s dinner.


Dinner – Home cooked meal, save tomorrows lunch.


After about 3 weeks of low carb the daily cravings disappear, so you won’t need to snack.


Balling on a budget


Stick to the basics – All you really need is green veggies and meat. If you’re not a meat eater you can go with fish or eggs.


Brussel Sprouts and Meat Protocol - Brussel sprouts and meat are relatively cheap and nutrient dense. If you’re pinching pennies but still want to improve your health this is a good meal plan. Below is about 8-10 average size meals I purchased for $20.49. Olive oil and salt isn't included.

4 lamb steaks, 4 salmon filets, a large bag of brussel sprouts

4 lamb steaks, 4 salmon filets, a large bag of brussel sprouts

Steam the Brussel sprouts and sear the meat in a cast iron pan with olive oil. When the meat is done fry the steamed brussels in the leftover olive oil and grease, using the same pan. That’s it. The brussel sprouts soak up the healthy fat and flavor like a sponge. You can add butter, MCT oil or more olive oil to the greens. I’ve been eating this exact meal for years because its relatively inexpensive, simple, nutritious and tasty. 

Eating doesnt have to be expensive or complicated when trying to improve your health. Simplicity is key in my opinion...simplicity and great tasting meals. 

Would you be happy with this meal plan? Would this work for you and does it seem sustainable? Let me know in the comments or email me if you have questions or want help.

Thanks for reading,