Paleo on a Budget

Author: Kara from the Primal Palate

If you almost choked the first time you saw your Paleo grocery bill, this message is for you. Shopping on a budget is an art form all its own, and any strategy will vary depending upon your lifestyle and the resources available to you. You have probably heard the basics a dozen times over (shop in season, buy local, etc.) so I’m going to skip the part where I reiterate what you already know. Instead, let me walk you through the small decisions I make, each and every time I shop.

1. Lesson #1: The Paleo meals that are best for your health, are also best for your wallet. 

One fact I realized very quickly is this: There is an inverse relationship between the necessity of each item on your grocery list, and the relative expense of those items. The strain on my grocery bill never stemmed from fruits, vegetables, or even grass-fed meat. The “pain-points” in my budget came from items categorized as treats: almond milk, coconut flour, dark chocolate, and other obscure ingredients. When I finally cut dairy out of my diet, it wasn’t for health reasons. I stopped buying it because I didn’t need it, nor did I want to pay for it! You have to make decisions as to what a particular item is worth. $6.99 for a pound of grassfed beef? Worth it. $4.99 for a half gallon of almond milk? $8.99 for a bag of cashews? Not so much.

2. Paleo as a whole is not expensive. Certain Paleo foods, are expensive.

I once saw grass-fed filet mignon being sold at Whole Foods for $29.99/lb. That, made me sick to my stomach. So guess what? I didn’t buy it! Instead, I opted for a family pack of chicken thighs, priced at $7.99 for the whole pack. 
Since I typically build a meal around my protein source, here are a few cuts that will give you the best value. We have recipes for each, so click the link so see what dinner(s) you can create! [All prices taken from Whole Foods.]

• Chicken Drumsticks ($1.99/lb)
• Chicken Thighs ($2.49/lb)
• Grass-fed Ground Beef ($6.99/lb)
• Boneless Pork Loin Chop ($7.99/lb)
• Grass-fed Strip Steak ($8.99/lb)
• Wild-Caught Cod ($9.99/lb)
• Wild-Caught Salmon ($9.99/lb)

3. There is no rule that says groceries must be purchased from a store.

Shopping at farmers’ markets, co-ops, and CSA’s can make the biggest difference in your grocery bill. This is a very local component in Paleo shopping, so the first step is simply discovering what is available to you. Here are a few of my favorite websites to assist in your research:

• EatWild.com: EatWild has a database of over 1,300 pasture-raised farms across the U.S. If you have the freezer space, purchasing directly from a farmer makes many items much more affordable.
• LocalHarvest.org: Just type in your zip code, and you can find all the CSA’s, family-operated farms, and co-ops in your area. You can either call a farmer to set up an arrangement, or even order organic produce online.
• USDA Farmers’ Market Directory: The USDA keeps a running list of all the farmers’ markets across the United States, including those with winter markets.
• Amazon.com: For “specialty ingredients” including alternative flours or coconut aminos, I almost always buy online in bulk.
• Caveman Grocer: I’ve never used this resource, but for our Canadian neighbors this website will send Paleo groceries and meat cuts directly to your door. 

4. Recipes are not written in stone.

Just because a recipe calls for a specific ingredient, doesn’t mean that’s the onlyingredient that will work. Small swap-outs can make large differences in your grocery bill, without any noticeable change in the overall dish. For example:

• If a recipe calls for duck fat (which can cost over $10), substitute any saturated fat of choice, such as lard or butter, for a lower cost-per-meal.
• Items that are most “convenient” are usually the biggest waste of money. I would rather cut up my own pineapple than pay $10 to purchase it pre-cut. Boneless, skinless chicken breasts can run upward of $4.49/lb, so opt for a bone-in, skin-on cut (such as chicken thighs) to save over $2 per pound.
• One vegetable can easily be swapped-out for another, based on season and availability:
  • Instead of using red or yellow peppers ($5.99/lb, organic), choose green ($3.99/lb, organic)
  • Instead of using gourmet mushrooms, such as Shiitake ($9.99/lb, organic) choose Cremini ($4.99/lb, organic)
  • Instead of using baby carrots, pre-sliced ($1.99/lb, organic), choose whole carrots (just 99 cents per pound!)

Grocery prices are constantly changing, so check the “price per unit” each time you buy. There’s no magic solution to shopping on a budget. Like everything else in Paleo, it just requires you to be disciplined, as well as being aware as to where your money is going.