Can you switch from ultra-processed food to fresh AND save money?

This video is for you if you’re looking to eat healthier but fear the cost of fresh food is a barrier to a better diet.

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0:00 – Intro
0:47 – Changes we made
2:18 – Stock your pantry
2:49 – Simple meal plan
4:04 – Set a budget
4:40 – Marked down meat
7:29 – Comparing prices at Walmart
7:57 – Convenience food cart
12:40 – Total cost of convenience
12:51 – Fresh food cart
13:59 – Total cost of fresh
15:00 – Four more tips
16:03 – Outro

The fresh food list:
Bread: Great Value 100% Whole Wheat Round Top Bread, 20 oz – $2.17
Yogurt: Great Value Greek Plain Nonfat Yogurt, 32 oz – $3.72
Butter: Great Value Salted Butter Sticks, 8 oz – $2.54
Milk: Great Value Milk Whole Vitamin D, Half Gallon – $2.10
Cheese: Great Value Block Medium Cheddar Cheese, 8 oz – $2.34
Eggs: Great Value Cage Free Large White Eggs, 12 Count – $7.42
Spinach: Marketside Baby Spinach Salad, 11 oz – $3.64
Onions: Fresh Whole Sweet Onion, Each (2) – $1.92 ($0.96 ea)
Garlic: Garlic Bulb Fresh Whole, Each – $0.66
Oranges: Fresh Navel Orange, Each (2) – $1.54 ($0.77 ea)
Bananas: Fresh Banana, Each (4) – $1.04 ($0.26 ea)
Apples: Fresh Gala Apple, Each (3) – $2.22 ($0.74 ea)
Potatoes: Fresh Whole Russet Potatoes, 5 lb bag – $3.54
Tofu: Azumaya Refrigerated Firm Natural Tofu, 16 oz – $2.13
Broccoli: Fresh Broccoli Crowns, Each – $1.83
Zucchini: Fresh Zucchini Squash, Each (2) – $1.86 ($0.93 ea)
Carrots: Fresh Whole Carrots, 1 lb Bag – $0.98
Ground Turkey: JENNIE-O Ground Turkey, 1 lb tray – $3.78
Whole Chicken: Foster Farms Fresh & Natural Young Whole Chicken, avg. 5 lb – $6.58
Black Beans: Great Value Black Beans, 15 oz Can (2) – $1.88 ($0.94 ea)
Diced Tomatoes: Hunt’s Petite Diced Tomatoes, 14.5 oz Can (2) – $2.68 ($1.34 ea)
Olive Oil: GEM Extra Virgin Olive Oil, 8.5 fl oz – $4.68
Pasta: Great Value Penne Pasta, 16 oz Box – $1.18
Lentils: Great Value Lentils, 1 lb – $1.92
Rice: Great Value Basmati Rice, 2 lb – $3.72

Meal plan using these ingredients:
Breakfasts:
Day 1-3: Greek yogurt with a sliced banana.
Day 4-6: Whole wheat toast with butter and a boiled egg.
Day 7: Scrambled eggs with spinach and diced onion, served with toast.

Lunches:
Day 1: Lentil and vegetable soup (carrots, zucchini, onion, garlic, lentils, and diced tomatoes).
Day 2: Tofu stir-fry with broccoli, zucchini, and basmati rice.
Day 3: Turkey and spinach wrap using a tortilla or bread with cheddar cheese.
Day 4: Chicken salad with roasted chicken, spinach, and a light olive oil dressing.
Day 5: Baked potato with black beans, diced tomatoes, and a sprinkle of cheese.
Day 6: Egg salad sandwich on whole wheat bread.
Day 7: Leftover lentil soup or chicken stir-fry.

Dinners:
Day 1: Roast chicken with carrots, potatoes, and onions.
Day 2: Pasta with homemade tomato and vegetable sauce (diced tomatoes, garlic, zucchini, and onions).
Day 3: Turkey and spinach casserole with cheese topping.
Day 4: Tofu and vegetable curry with basmati rice.
Day 5: Chicken stir-fry with broccoli and carrots, served with rice.
Day 6: Shepherd’s pie made with ground turkey, mashed potatoes, and vegetables.
Day 7: Baked salmon or a vegetarian option using lentils and roasted vegetables.

Snacks:
Fresh fruit (bananas, apples, oranges).
Carrot sticks with a small amount of cheddar cheese.
Yogurt with a sprinkle of rice or lentils for a protein boost (optional).
Toast with butter or peanut butter (if available).
Roasted vegetables or leftover roasted potatoes.

The convenience food list
Water: Great Value Purified Drinking Water, 16.9 fl oz, 24 Count – $3.64
Diet Soda: Diet Coke, 12 fl oz Cans, 12 Pack – $7.84
Cereal: Honey Nut Cheerios, 10.8 oz – $3.68
Toaster Pastries: Pop-Tarts Frosted Strawberry, 13.5 oz (8 Count) – $2.62
Milk: Great Value Whole Vitamin D Milk, Half Gallon – $2.10
Apples: Fresh Gala Apple, Each (3) – $2.22
Bananas: Fresh Banana, Each (5) – $1.30
Frozen Meal: Healthy Choice Café Steamers, Chicken Alfredo, 9.25 oz – $5.92 (x2)
Frozen Vegetables: Great Value Frozen Broccoli Florets, 12 oz – $1.16
Ice Cream: Great Value Vanilla Ice Cream Sandwiches, 42 fl oz, 12 Pack – $3.17
Frozen Meal: Stouffer’s Cheddar Potato Bake, 10 oz – $6.24 (x2)
Frozen Meal: Marie Callender’s Swedish Meatballs Bowl, 11.5 oz – $3.12
Frozen Meal: Healthy Choice Barbecue Steak Bowl, 9.5 oz – $5.92 (x2)
Rotisserie Chicken: Freshness Guaranteed Traditional Rotisserie, Whole, 36 oz – $5.97
Mac & Cheese: Kraft Mac N Cheese Cups, 4 Pack, 2.05 oz Cups – $5.17
Canned Carrots: Great Value Sliced Carrots, 14.5 oz Can – $2.12 (x2)
Microwavable Pizza: Great Value Thin Crust Pepperoni Pizza, 7.2 oz – $1.23
Tortilla Chips: Doritos Cool Ranch, 9.25 oz Bag – $3.00
Potato Chips: Lay’s Potato Chips, Classic 1 oz, 10 Count – $5.90