Every year there comes a time when we realize that we skipped working on a summer body, again. Suddenly, gym memberships are renewed, and we announce to the world that we’re eating clean. We visit gourmet supermarkets that sell exquisite blue cheese and gluten-free bread loaves, to pick out the healthiest food we can find. Until, of course, we check our bank balance and realize that eating healthy costs as much as our tuition fee and mortgages. I swear our instant noodle packets never hurt us like this. 

Even though we don’t always see it, you can eat smarter on a budget. The price of these products usually comes from their excessive fanciness. We’ve convinced ourselves that we aren’t doing fitness right unless we buy a store-bought salad and canned dressing. But there are numerous replacements available to your daily grocery list that can help save us a few extra bucks. Although it’s best to take a professional opinion to meet your nutritional goals, it’s not too hard to make small changes to your food routine. 

This is why we compiled a list of swaps that are highly nutritious and cost-efficient to ensure that you stick to all your resolutions this year. 

Fresh Fruit>Juice>Aerated Drinks: Aerated drinks contain a considerable amount of sugar. They’re also super expensive and are over before you know it. You can avoid this by buying fruit juice instead. However, to take it a notch higher, blend your juice at home. This helps you avoid any artificial chemicals and retains natural sugars that are good for you. It also cuts your costs by half.

Frozen Produce: Frozen fruits and vegetables are cheaper as compared to fresh products. While frozen pizzas and snacks are terrible for you, frozen produce can be a great addition to your diet. Since freezing doesn’t change these items’ nutritional value, they’re a great way to eat your veggies cheaply. 

Popcorn over Chips: Switching out your bag of chips (mostly air) for popcorn can be significantly cheaper. Opt for plain salted popcorn and beat out fried chips by incorporating more dietary fibre. Popcorn has a very low-calorie count, and let’s face it; it’s delicious. 

Oats over bread: Incorporating oats in your daily diet can take you a long way. Oats are among the healthiest grains that facilitate weight loss, lower blood sugar levels, and heart disease risk. They are also a suitable replacement for bread as they are rich in fibre. Plus, buying oats in bulk is better than investing in fancy breads.

Cabbage over lettuce: Lettuce is a great way to add some crunch to your salad. But it’s also an expensive buy. Try picking up cabbage instead and grate it along with some carrot to make a healthy slaw. 

Eggs over Protein Bars: Protein bars may be delicious for breakfast on-the-run, but they’re also ridiculously expensive. Eggs are one of the best sources of protein and promote more significant gains in lean body mass. They’re also very versatile and can easily be prepared in numerous ways. 

Black Coffee or tea at home: Making the beverage of your choice at home can save a lot of money you’d spend at a cafe. Also, opting for black coffee/tea by skipping on milk and sugar has significant health benefits. 

Fruit over dessert: If you’re craving something sweet and can’t hold back, stock up on fresh fruits. The natural sugar helps curb the feeling at a significantly lower calorie count. A tub of ice cream costs way more than a kilo of your favourite fruit. 

Dried mushroom over fresh: This cost-effective substitute will ensure that your mushrooms last longer and taste better. Dried mushrooms will plump up into fresh mushrooms as soon as they’re soaked in water. 

Other than these creative swaps, it would help if you also were mindful of how you buy and prepare your food. For starters, plan your meals before you go grocery shopping. It would help if you even considered prepping your meals for the week in advance. This ensures that you skip on any mid-week cravings that may cause you to spend extra money. Either way, ensure you cook at home instead of eating out. Another great idea is stocking up during sales at the grocery store. Buying in bulk can help cut down your monthly budget. If you’re serious about eating right, you can even start growing your produce at home. 

While we can’t ensure that you stay on the path to fitness, we can make sure you run out of excuses. Next time you’re at a grocery store, remember to start with a few of our basic swaps and eventually make your way through the list. Eating right can be an enriching journey and the first step to any weight-loss journey. While your body needs to feel the burn, you can give your wallet a break.