Eating the Calibrate Way on a Budget

Building new habits—like eating more whole, unprocessed foods—can feel daunting. It’s not just a change of how you’re eating, it’s also a whole realignment of how you’re shopping for and preparing foods. We have good news, though. The Calibrate Food Triangle was built to be affordable and convenient. This guide contains all the know-how you need to help you avoid the pitfalls that add dollars to your grocery bill, and save money while supporting your metabolic health.

And remember, the Calibrate food program is all about progress, not perfection. Not every item in your fridge or pantry has to be completely unpackaged and unprocessed in order for you to succeed. Simply by getting rid of the worst offenders (think soda, candy, chips) and slowly adding healthier options will make an impact. Call back to the carb:fiber ratio to take a look at what you currently have in your home to see how it stacks up and go from there.

HOW TO SAVE ON FOOD

Walk with us through every section of the supermarket and learn ways to save on all of your staples.

Fruit & Vegetables

Don’t stress over organic: It’s great to buy organic when you can to minimize your exposure to pesticides, but conventionally raised vegetables, fruit and proteins all have plenty of good nutrition. If you some organic produce fits within your budget, prioritize the Dirty Dozen. The Environmental Working Group tests 46 popular fruits and vegetables for chemical pesticide residue, and the Dirty Dozen are the ones with the most. The EWG also lists the Clean 15; these are the produce items with the least pesticide residue, so buy them conventionally raised to save money.
Buy frozen: With frozen fruit and vegetables, you save money twice. For one thing, frozen is less expensive than fresh (with generic brands being the cheapest of all). Plus, you can use just what you need and keep the rest frozen for another meal, which eliminates food waste. Bonus: Frozen is just as nutritious as fresh—and often even more so—because the fruit or vegetable is picked when it’s most ripe and flash-frozen to preserve the nutrients.

Can do: Along with frozen, canned fruits and vegetables can be a great budget-friendly option, along with offering convenience and sometimes added nutrition. Here are some of our favorites:

Tomatoes: Save a step when making sauces and other dishes by buying quick and easy canned tomatoes. Plus, compared to fresh tomatoes, cooked tomatoes (as canned are) are higher in lycopene, the antioxidant that gives tomatoes their red hue.
Olives: Canned ripe olives (technically a fruit) are a great source of vitamin E and antioxidants; plus, they add rich flavor to salads, tacos, and other dishes. Olives are also heart protective and anti-inflammatory.
Legumes (beans and peas): These pantry staples are one of the cheapest sources of protein in the grocery store, and can easily be turned into a meal (like Chickpea Mash to Tuna and White Bean Salad) at a moment’s notice.

Shop in season: We’ve become accustomed to seeing all of our favorite vegetables and fruit year round, but when you see peaches in the store in February or asparagus in October, it means it has been shipped in from somewhere far away—and the price will reflect that. Buying in season is less expensive, plus, it’s also more nutritious, because it’s harvested closer to ripeness. If you’re not sure what’s in season near you, use this guide, which allows you to search by your state or by the type of produce.

Buy the simplest form: When shopping for fresh produce, buy the form that’s closest to nature—for example, buy whole carrots instead of packaged “baby” carrots, a head of broccoli instead of pre-cut florets, a whole cantaloupe instead of pre-cut chunks. Taking a few extra minutes to prep your produce can save you a lot of money over time (and if you have kids, this is a great way to get them to help).

Ignore the trends: You may see in the news or read online that one vegetable is better than another (we’re looking at you, kale and cauliflower). But any produce you add to your diet is a positive step. So if kale is too pricey, grab broccoli instead. Eat the vegetables that you like (and try some new ones), but don’t succumb to the pressure to load up on the one or two that are in the spotlight at the moment.

Proteins & Dairy

Seek out less popular cuts: Boneless skinless chicken breast, salmon filets, and beef tenderloin are all great, but those most-sought-after cuts are often pricey. Save a bundle by choosing the less popular (but still delicious and nutrient-rich) cuts: Bone-in chicken thighs or even a whole chicken, lamb shoulder chops instead of rib chops. Ask your grocery store’s butcher or fishmonger for more economical cuts and advice how best to cook them.

Can do (part 2): Tuna has always been a go-to when it comes to canned protein, but these days, there are many other great choices. Canned seafood options are more economical than fresh or even frozen; plus, they’re shelf stable, and they come in single-serve portions of 3 to 5 ounces, so there’s no waste. Crab, sardines, salmon, mackerel, and anchovies are readily available in supermarkets—and, for a super-quick salad, open up a can of chicken breast (actual chicken, in this case, not chicken of the sea).

Go ground: Ground meats are often less expensive than whole cuts, and they’re quick and easy to cook, so you can whip up a meal in less time than takeout. Ground beef is a crowd pleaser (and you can get it up to 90% lean); also look for ground lamb (a good source of omega-3 fats), pork, turkey, and chicken. Stock up when they’re on sale and keep them in the freezer for three to four months. For a time saver, pre-portion the raw meat into single-serve (3- to 5-ounce) portions for easy thawing.

Learn the power of powder: Eggs and dairy prices have been soaring lately, but that doesn’t mean you have to cut them completely. Dehydrated versions can be just as nutritious, less perishable, and bonus—easier on the wallet. Powdered milk makes a great base for smoothies, tea, coffee, soups, sauces, and more. For the equivalent of one large egg, whisk together 2 tablespoons egg powder with 2½ tablespoons water, then scramble, flip into an omelet, or use it in cooking or baking as normal.

Skip the shreds: Buy large blocks of cheese (such as Cheddar, Swiss, or Parmesan), then slice, cube, or grate them yourself. It’s cheaper and more nutritious: Not only do you pay extra for the convenience, but pre-shredded cheese, for example, has added preservatives like potato starch to keep the shreds from clumping together.

Pantry

Shop the bulk section: If your market has a bulk section, you’ll find that staples such as whole grains, nuts and seeds, and spices are often less expensive here than packaged. Plus, you can buy just what you need and cut back on waste. (Pro tip: Store nuts and flours in the freezer to extend their shelf life; the dark and cold keeps the oils in them from going rancid too soon.)

DIY the flavorings: Buy items such as whole grains and canned proteins plain, without any pricey added spices, sauces, or flavor packets. Use your own spices to flavor them while cooking (dried spices are great, as they last for years). Not only will this save on your grocery bill, you’ll also avoid artificial flavorings, excess sodium, added sugars, and other sneaky additives.

Compare brands: Often we grab a certain brand because it’s the one we’ve always used, but others—specifically store brands!—may offer the same thing for less (is one can of chickpeas really better than another?). Also check out brands that are packaged more efficiently to find even more savings; for example, spices sold in resealable bags tend to cost less than those in glass bottles.

Beware splashy marketing on the packaging: When you see a big, colorful box on a package announcing that the product inside is plant based, or high in fiber, or gluten free (or any number of other things), remember that this is just a sales tactic. Companies will slap “gluten-free” on a box of something that’s already naturally gluten free, for example, just to jack up the price. Use your good judgment and read ingredient lists carefully.

MONEY-SAVING HABITS

Here are some best practices while you’re in the store and at home to help you enjoy good-for-you foods that will fit well within your budget.

Meal plan: Whether you work best having a week’s worth of planned-out recipes, or you’re more of a “chicken every Tuesday, recipe TBD” kind of person, take a look at your calendar each week and map out a plan. (Our planner can be used anytime of year—even beyond the Jumpstart!) Cook extra on less-busy nights and plan on leftovers for hectic ones. Factor breakfasts and lunches into your weekly plan to keep winging it to a minimum.

Shop your kitchen: When making your meal plan, go through your pantry, fridge, and freezer and incorporate recipes that use up odds and ends. Do you have just a bit of a whole grain, not enough for a full recipe? Plan to add it to a soup or stew. Have some stray vegetables? Turn them into a stir-fry, or chop and fold them into a scramble. Using up what you have not only helps you avoid food waste, it also eliminates clutter, which can discourage you from cooking.

Make a list: When you set out to head to the store, make sure you know exactly what you’re shopping for (and never shop on an empty stomach!). Or, take advantage of free grocery pick-up services from stores like Walmart and Target. Not only will this keep you on track and help you avoid the temptation of random purchases, it also will ensure you get everything you need (so you don’t end up having to scrap a dinner plan and order in).

Shop at specialized stores. Sometimes classic grocery stores don’t have the best deals, and sure, wholesale clubs are known for their bulk discounts, but you can also snag great prices at restaurant or chef supply stores, ethnic grocers, or even your local dollar stores (particularly for canned goods).

Try coupon apps: Automate saving by downloading a coupon app. These free apps often link to store loyalty cards, so check to see if the apps you like can be connected to your local store’s card. Get money off purchases, and/or cash back on items you shop for. Some popular and well-reviewed apps include Coupons.com, iBotta, and The Coupons App.

Batch cook—and love your leftovers: A freezer full of ready-to-go meals and snacks sounds like a dream, but three hours of meal prep every week isn’t always feasible. Instead, make double batches of at least one thing each week to save money and time. Cooking taco meat tonight? Double the recipe and save the extra for dinner later in the week. Baking a batch of pumpkin muffins? Make it a double and stash the extras in the fridge or freezer for minimally processed, easy, on-the-go breakfasts.

Use the whole thing: Carrot tops, radish or beet greens, broccoli stems—these aren’t trash or compost fodder. All are delicious and loaded with good nutrition. Turn carrot tops into pesto, chop and saute beet or radish greens, peel and chop broccoli stems and cook as you do the florets, toss celery leaves into salad. Pro tip: If you buy carrots with the tops attached or root vegetables with greens, remove them as soon as you get home. If left attached, the greens and tops will suck moisture out of the vegetables.

Save your scraps: Don’t toss a mushy banana, a half-eaten apple, or even the root ends of onions. Instead, chop fruit and freeze it for future smoothies. Stash the scraps, stems, and peels of vegetables like carrots, celery, or onions, and herbs in a freezer bag and use it later to make your own broth, alongside the bones from chicken. Making broth homemade is easier than you think!

Freeze wisely: There’s no need to pour milk (and money!) down the drain. If the expiration date is creeping up, you can freeze milk, butter, and even eggs, so stock up if there’s a sale. Freeze milk at its freshest to lock in maximum nutrition; it will last up to one month in the freezer in an airtight container. Defrost it in the fridge for 24-36 hours, and give it a good shake before using. Butter can be frozen up to four months (use within 30 days of defrosting). For eggs, crack them into ice-cube trays (scramble if desired) and freeze, then pop out the cubes, transfer them to a resealable freezer bag and keep frozen up to four months.

Preserve open-can items: Once you open a can, the clock is ticking for it to go bad. To avoid wasting food and money, spoon the contents into ice-cube trays and freeze. Once frozen, pop out the cubes and transfer to resealable freezer bags and keep frozen. The next time you need 1 tablespoon of tomato paste or pumpkin puree, or 1 chipotle, it will be ready for you.

Switch up your cooking methods: Sometimes finding savings in the kitchen is about knowing how to prepare foods in wallet-friendly ways that—bonus—happen to be better for your health too. To cut back on pricey oil, try steaming vegetables or fish instead of sauteing or roasting them. Instead of frying foods (considered red of the Calibrate Food Triangle), try baking similar versions using far less oil.

Snack on whole foods: Health food doesn’t have to be pricey. Instead of protein bars and other pre-packaged snacks (which likely also have added sugars or other additives), grab a simple combo of whole foods packed with protein, fiber, and healthy fats, like an apple and a small handful of nuts or a string cheese.

Pare down on fast or frozen food: Easier said than done, we know. It’s quick, easy, and economical. If cutting it out completely is impossible, focus on filling choices that are higher in protein and fiber, and lower in fast-digesting carbs, like white rice or pasta.