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Affordable, Healthy Food for Fat Loss: Combating the Cost of Living Crisis

If you're looking for healthy food to add to your weight loss plan, but you don't want to break the bank, I've got you covered.

This video features 5 affordable, delicious, and nutritious options that are sure to give your body the fuel it needs while keeping your wallet happy. From leafy greens to desserts, get ready to see just how easy it is to make healthy eating part of your routine without having to pay an arm and a leg.

Episode notes/Translation

There’s a rumor that eating healthy is going to take a financial toll on us. While it, admittedly, will be pricier for you to purchase high-quality meat and dairy products, you won’t find that the majority of health food products are going to burn a hole in your pocket. In fact, some of the healthiest foods are quite cheap, and this list will point you in the right direction!

First, let’s understand why cheaper foods, finances aside, are not beneficial to us. Cheaper foods typically translate to unhealthy food. Food in this category has the highest profit margin. Food that is processed, packaged, dessert-worthy, and high in sugar sells well. This is great news for food companies, especially since they get tax breaks from the government to produce these types of products. Due to the volume of, and low price of, unhealthy foods, we are set up to eat food that will ultimately do us harm. Is that worth a lower price?

There are some fantastic healthy alternatives to buying into junk food that might even save you money, especially if you shop at farmer’s markets and buy local food products. By purchasing from these sources, you will obtain healthier and cheaper foods, and will contribute positively to the environment and the local economy.

1. Fruit and Vegetables

  • If you are on a budget, consider buying frozen fruit or vegetables. It is a myth that they are of lower quality. In fact, they can be equally beneficial, if not better for our health. This is due to the fact that they are harvested at their peak quality and frozen soon after; thus, fewer nutrients are lost due to exposure to air and temperature.

2. Meat and Protein

  • Of all meat varieties, chicken is probably the most affordable.

  • It is generally cheaper (cost by weight) to buy the whole animal compared to when you buy pre-cut or pre-portioned meat.

  • Eggs are another affordable option and are one of the most readily absorbed protein. Eggs are also a strong source of protein, amino acids, and antioxidants. As per the American Journal of Nutrition, individuals who are considered overweight or obese consumed fewer calories and felt more full by eating an egg for breakfast rather than a high-carbohydrate breakfast.

  • As for plant protein, consider tofu and beans/legumes. Beans and legumes cost only a few quids and dried beans cost even less. They are a source of protein, fiber, and healthy carbohydrates. They can also replace grains in your diet—particularly refined grains. If choosing packaged options, opt for brands with no added sugar, salt, or other additives/preservatives.

  • Canned fish-opt for brands canned in water (instead of brine or oil) and with no added sugar, salt or other preservatives/additives.

3. Yogurt

  • We all know Greek-yogurt is high in protein. However, depending on the brand, it can be expensive to get hold of. (Authentic Greek yogurt is different from Greek-style yogurt).

  • Rest assured that the vast majority of people get enough protein from their daily diet. (In fact, most people consume too much rather than too little, so it's not essential to supplement your diet with Greek yogurt simply due to its protein content)

  • Ordinary plain yogurt can also be nutritious. While the protein content is not as high, they are still high in calcium and most are vitamin-fortified.

  • Just make sure you're choosing plain, no-added-sugar varieties

4. Konjac

  • Depending on your location/country, this may or may not be an affordable option.

  • Konjac is a root vegetable common in Asian countries. The fiber is water-soluble and fills you up. However, some people find it fishy and hard to digest (so make sure you don't consume too much in one sitting). Other people love the texture it provides.

  • You can find this in the form of noodles, rice, pasta, or even jelly.

5. Snacks

  • When you're on a tight budget, there's no need to buy expensive "health" products such as protein bars or protein powder.

  • Any food can be a snack. But if you're looking to fee satiated for longer, choose high-protein food, which can provide more sustained energy.

More resources

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2. If you're ready to fast-track your progress and say goodbye to yo-yo dieting, emotional eating, constant snacking, and binge eating and finally lose weight for good, make sure you check out the Stop Binge Eating Program, which gives you a proven, step-by-step roadmap to help you lose weight for good without feeling deprived!


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