Embarking on the paleo diet can feel like a life-changing decision, and for good reason. This way of eating, based on the dietary habits of our hunter-gatherer ancestors, promises a diet rich in fresh produce, lean proteins, and healthy fats, while cutting out processed foods, refined sugars, and grains. But if you’ve ever tried to stick to paleo on a budget, you might have quickly realized that the cost can add up. Don’t worry—it is entirely possible to eat paleo without breaking the bank, and in this guide, you’ll learn how.
Let’s dive into the best strategies for affordable paleo grocery shopping, ensuring you keep your wallet happy while maintaining a nutritious and balanced diet.
1. Plan Ahead: Make a Meal Plan
One of the biggest reasons many people overspend on groceries is that they walk into the store without a plan. It’s crucial to decide what meals you’ll make for the upcoming week. Create a meal plan that fits your lifestyle and focuses on budget-friendly paleo meals. This not only ensures that you buy what you need, but also that you don’t end up wasting food.
For example, plan meals around cheaper cuts of meat like chicken thighs or drumsticks, which are often significantly more affordable than chicken breasts but still packed with flavor. And don’t forget about batch cooking! By making a big batch of something like a hearty paleo chili or vegetable stew, you can stretch one meal out for several days.
Helpful Tip: Use a meal planning tool or a simple notebook to jot down each day’s breakfast, lunch, dinner, and snacks, then make a detailed shopping list based on that.
2. Buy in Bulk and Shop Smart
When following a paleo diet, you’ll often rely on nuts, seeds, and other staples that can sometimes be pricey. The trick is to buy these items in bulk whenever possible. Stores like Costco or online options like Amazon can be great places to find bulk quantities of paleo essentials at reasonable prices.
Bulk Favorites:
- Terrasoul Organic Raw Whole Cashews: These are highly rated and perfect for making your own nut butter, adding to trail mixes, or using in recipes. Buying larger quantities helps reduce the cost per serving.
- Kirkland Signature Organic Almond Flour: Almond flour is a versatile paleo flour substitute, and buying a larger bag makes it much more affordable compared to small, specialty bags at the grocery store.
3. Stick to Seasonal Vegetables and Fruits
Fruits and vegetables can vary drastically in price depending on the season. By buying produce that is in season, not only will you be getting it at a much better price, but it will also be fresher and more flavorful. For instance, leafy greens like kale and spinach are often cheapest during the cooler months, while zucchinis and berries are more budget-friendly in summer.
Check your local farmer’s market as well—they often have great deals, especially if you buy towards the end of the day when vendors are looking to sell off their stock.
Pro Tip: Download a seasonal produce chart to see what’s in season and adjust your shopping list accordingly.
4. Embrace Cheaper Protein Sources
Protein is a major part of the paleo diet, and it can also be one of the more expensive items on your shopping list. However, there are many affordable options if you know where to look. Instead of always opting for prime cuts of meat, consider cheaper alternatives like chicken thighs, ground turkey, or even organ meats like liver, which are packed with nutrients and often come at a fraction of the price.
Eggs are also an incredibly affordable and versatile protein source. Look for pasture-raised or organic eggs if possible, but if you’re on a strict budget, regular eggs still provide plenty of benefits.
Budget-Friendly Meat on Amazon:
- Wild Planet Wild Sardines in Extra Virgin Olive Oil: Sardines are an incredibly nutritious protein source rich in omega-3 fatty acids, and they’re much more affordable than other types of fish. Wild Planet’s sardines are highly rated and a convenient pantry staple.
5. Make Your Own Snacks
Pre-packaged paleo snacks, like jerky, bars, and nut mixes, can be tempting but often come at a premium. Instead, try making your own snacks at home. Buy nuts, seeds, and dried fruit in bulk and make your own trail mix. Make kale chips by baking fresh kale with a drizzle of olive oil and sea salt, or whip up a batch of homemade energy bites using almond butter, shredded coconut, and cacao nibs.
You’ll save a lot of money by making your own snacks and will have more control over the ingredients.
Snack Staples on Amazon:
- Anthony’s Organic Cacao Nibs: These are perfect for adding a chocolatey crunch to energy bites or paleo granola, and buying a larger bag saves money in the long run.
- Bob’s Red Mill Unsweetened Shredded Coconut: Use this to make energy bites, add to smoothies, or create homemade paleo treats.
6. Utilize Frozen Vegetables and Fruits
Frozen fruits and vegetables are just as nutritious as fresh, and they often come at a fraction of the price. Plus, they’re already prepped and ready to use, which means less work for you. Stock up on frozen broccoli, spinach, berries, and cauliflower rice—these are great for smoothies, stir-fries, and more. They’re especially handy if you’re prone to letting fresh produce go bad before you can use it.
7. Cook in Bulk and Freeze Meals
Cooking in bulk is an excellent way to save both time and money. On a weekend or a free evening, make a large batch of a paleo-friendly dish, such as beef stew, a big pot of chili, or a roasted vegetable and chicken tray bake. Portion out individual servings and freeze them so you’ll have easy meals ready to go. This way, you’re less likely to order takeout or make impulse purchases at the store.
8. Avoid Specialty Paleo Products
The paleo label is often slapped onto products that are incredibly overpriced simply because they target people following this diet. Instead of buying expensive paleo granola, bread, or cookies, make your own versions at home. With a few simple ingredients like almond flour, honey, and eggs, you can make many paleo treats for a fraction of the cost.
DIY Baking Essentials:
- Nature’s Eats Blanched Almond Flour: Perfect for paleo baking, almond flour is a staple that’s often cheaper when bought in larger quantities online.
- Y.S. Eco Bee Farms Raw Honey: A natural sweetener for paleo treats, this honey is highly rated and versatile.
9. Shop Sales and Use Coupons
This might seem obvious, but it’s worth emphasizing—keep an eye on store sales, and use coupons whenever possible. Many grocery stores have apps with digital coupons, and some even allow you to browse upcoming sales. If your favorite paleo staples are on sale, stock up! Just make sure to store non-perishables properly or freeze what you can’t use right away.
Helpful Tools: Apps like Flipp allow you to compare sales at multiple grocery stores in your area, helping you find the best deals on paleo ingredients.
10. Get Creative with Vegetables
Vegetables are one of the most important components of the paleo diet, and thankfully, they can be among the cheapest too. Get creative with vegetables by using them in different ways. For example, instead of buying expensive paleo noodles, make your own zucchini noodles with a spiralizer. Use cauliflower to make cauliflower rice instead of buying pre-made versions, which can be marked up significantly.
Recommended Tool:
- Mueller Austria Premium Spiralizer: This highly rated spiralizer can turn zucchini and other vegetables into noodles, allowing you to save money while adding variety to your meals.
11. Skip Organic When Necessary
While buying organic is ideal, it’s not always budget-friendly. If you’re trying to save money, focus on buying organic for the “Dirty Dozen”—a list of produce most likely to contain pesticides—and opt for conventional options for the “Clean Fifteen,” which tend to have lower pesticide residues.
The Dirty Dozen (buy organic if possible):
- Strawberries, spinach, apples, grapes, cherries, peaches, pears, tomatoes, etc.
The Clean Fifteen (okay to buy non-organic):
- Avocados, pineapple, sweet corn, onions, papaya, kiwi, etc.
12. Make Use of Affordable Healthy Fats
Healthy fats are a key part of the paleo diet, and while some, like avocado oil or specialty ghee, can be pricey, there are more budget-friendly alternatives. Coconut oil is a great all-purpose fat that’s often cheaper than other paleo-friendly oils. You can also buy whole avocados instead of pre-made guacamole, which will save you a lot in the long run.
Affordable Healthy Fats:
- Nutiva Organic Virgin Coconut Oil: This coconut oil is a great option for cooking, baking, or adding to smoothies, and buying in bulk can save you money.
13. Buy Store Brands When Possible
Many stores now have their own brand of organic or health foods, and these can be significantly cheaper than name-brand products. Don’t be afraid to try store-brand almond butter, coconut milk, or frozen produce—often, these items are just as good as their more expensive counterparts.
14. Utilize Leftovers
Don’t let anything go to waste. If you’ve got leftover veggies, throw them into a soup or stir-fry. If you have bones from a roast chicken, make your own bone broth. The paleo diet emphasizes whole, natural foods, and making the most of everything you buy is a great way to honor that philosophy while also saving money.
Bone Broth Essentials:
- Hamilton Beach Slow Cooker: A slow cooker is perfect for making bone broth and other paleo meals in bulk. It’s highly rated and makes it easy to cook meals without constant attention.
15. Grow Your Own Herbs and Vegetables
If you have a bit of space, consider growing your own herbs or even vegetables. Fresh herbs like basil, cilantro, and parsley can be expensive at the store, but they’re easy to grow at home and can add a lot of flavor to your meals. Vegetables like tomatoes, zucchini, and peppers can also be grown in a small garden or even in containers on a balcony or patio.
Final Thoughts
Eating paleo doesn’t have to drain your bank account. With a bit of planning, creativity, and smart shopping, you can enjoy all the benefits of the paleo lifestyle while sticking to a budget. Focus on seasonal produce, buy in bulk, cook in batches, and don’t be afraid to get a little creative in the kitchen. By making some simple changes to your shopping and cooking habits, you can enjoy a nutrient-dense, paleo diet without spending a fortune.
Remember, the key to affordable paleo grocery shopping is planning ahead and making the most of the resources available to you. Whether it’s using a slow cooker to make bone broth, buying nuts and seeds in bulk, or skipping the specialty items, there are always ways to cut costs while sticking to your health goals.
Happy shopping, and here’s to your health and your wallet both thriving on your paleo journey!