JJ Virgin

Have you heard the old myth that it’s too expensive to eat healthy? It’s time to put this rumor to rest so you can get on with enjoying a healthy lifestyle while staying on a reasonable budget! First, let’s be honest: The real culprit for expensive food bills is usually dining out or buying food at the last minute. We’ve all been there: a trip to the store for one or two necessities turns into one or two bags full of groceries, and those expensive packaged foods sneak in. Nothing kills a budget faster than lack of planning and impulse shopping!

My cost-saving and proven solution is to plan ahead and stock up on healthy staples to have on hand at all times. Keeping your pantry and fridge stocked with smart, nutritious options not only makes eating healthy cost-effective, it also makes choosing the right foods practically automatic, reduces temptation, and saves tons of time – definite wins! The secret is to buy foods that are packed with amazing health benefits, super-satisfying, and ultra-versatile. Stock up your freezer when produce is in season and watch for good buys on your favorite staples.

Not sure where to start? I’ve got you covered! Here are seven essentials I always keep in my kitchen, so I never have to worry about breaking the bank while eating healthy:

Coconut Oil and Coconut Milk
This pair of fantastic superfoods can help you boost weight loss, fight infection, and prevent heart disease. And they’re so versatile, you can blend them into your protein shakes, add full-fat coconut cream to thicken savory soups or stews, and even whip up a decadent coconut ice cream for a guilt-free, low-sugar impact dessert.

Bone Broth
The bone broth hype is real: every sip is rich in amino acids and minerals that can promote weight loss, enhance metabolism, reduce your appetite, and strengthen your immune system! Meanwhile, the collagen in bone broth helps keep your skin, hair, and joints youthful and strong. Bone broth adds an easy boost of flavor and nutrition when you use it to boil veggies, rice, or quinoa instead of using plain water. I always keep a few bags in the freezer for convenience.

Frozen Berries and Cherries
These delicious fruits are low-sugar impact and a favorite staple for my daily protein shakes (which are the ultimate easy, inexpensive meal – more on this later!). Remember to buy organic whenever possible. Rich in fiber, omega-3s, and antioxidants, it’s no surprise berries and cherries are a yummy superfood that can keep you full between meals, not to mention reduce cellular aging. Yes, please!

Leafy Greens and Zucchini
Whether you’re vegan or Paleo, we can all agree that leafy greens should have a starring role in any healthy diet. Fortunately, organic greens are also very affordable, especially if you buy while they’re in season! A rich source of vitamins A, C, K, folate, minerals, antioxidants, and fiber, you’ll want to stock up so you have enough greens for five servings a day (It’s easy when you sneak a half cup of frozen spinach into your smoothie and toss some chard and arugula in a generous salad at lunch). I also keep zucchini on hand for making yummy zoodles as a healthy pasta replacement – you can go all zoodle or mix them half and half with quinoa or lentil gluten-free pasta.

Quinoa, Wild Rice, and Cauliflower Rice
Any one of this trio of slow-low carb options is a great way to round out a meal, especially when you eat by the Sugar Impact Diet Plate. These three are my staples to create the perfect meal in minutes. Cauliflower rice (a.k.a. riced cauliflower) is extremely affordable and available in the freezer section of your local grocery store. You can also make it yourself in seconds by running a head of washed organic cauliflower through the grater setting on your food processor! I often mix my cauliflower rice half and half with wild rice – it’s actually a grass and fantastic for you. This grain-free option is high in fiber and vitamins, plus it’s very affordable and will last for months in your pantry. And of course, there’s quinoa. It used to be a rarity, but now this superfood has gone mainstream and is even more affordable as a result.

Chia Seed and Flaxseed
Both of these seeds are little superfood powerhouses loaded with protein, healthy fats, and fiber that can help fight inflammation, boost brain function, and keep you full for hours. Add chia or flaxseed to smoothies, marinara sauce, or soup for an easy nutrition boost. And with just five minutes to prep the night before, you’re saving time and money with a sweet, hearty meal the next morning!

Protein Shakes
Last but most definitely not least, protein shakes have been one of the most important staples on my shopping list for over 30 years. This should be no surprise considering protein shakes are a healthy, cost-effective way to replace one or two meals a day. You can make a nourishing, complete meal for under $3.50, and that includes organic frozen fruit. This single kitchen staple can make all the difference in jump-starting your metabolism for fast fat loss, while giving your body everything it needs to boost energy and fight cravings until it’s time for your next meal.

Looking and feeling your best is priceless, but they’re both achievable even if you’re on a strict budget. Now you’re all set to make tasty, healthy meals while keeping your grocery bill and waistline lean!

Chocolate Cherry Chia Protein Shake

Ingredients:

• 2 scoops Chocolate All-In-One Protein Shake mix (your choice Paleo or plant-based)*
• 1 cup frozen organic unsweetened dark cherries
• 1-2 tbsp chia seeds
• 1/2 cup unsweetened cultured coconut milk or full-fat plain Greek yogurt (both in the yogurt aisle)
• 1/2 cup cold filtered water

Directions: 

1. Blend the ingredients together until smooth. (If you’re using Paleo shake mix, ramp up the blender speed slowly to keep it creamy.)
2. Your shake can be thickened by adding ice cubes or thinned by adding more cold water. So good!

JJ Virgin, CNS, BCHN, EP-C, Celebrity Nutrition Expert, Fitness Hall of Famer, podcaster, and four-time NY Times best-selling author of titles including The Virgin Diet, JJ Virgin’s Sugar Impact Diet, and the companion cookbooks. Her latest book is Warrior Mom: 7 Secrets to Bold, Brave Resilience. You can find JJ online at www.JJVirgin.com.