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How To Eat Healthy On A Budget: Nutritionists Top 6 Tips | Nutritionist Explains... | Myprotein
Jan 30, 2025
Learn how to eat healthy on a budget. Expert nutritionist, Richie Kirwan, takes us through his 6 top tips.
In this video, Richie will talk about his top tips for saving money while still eating a really healthy diet. That will hopefully help you with your physique goals, be it bulking and building muscle, losing body fat or just maintaining an all-around healthy diet.
We all have different lifestyles, different budgets, cooking skills and different amounts of free time that will make some of these tips more or less applicable. Take what works for you, because even a small saving can help.
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Chapters:
00:00 - Introduction
01:13 - Budget Supermarkets
02:07 - Price Comparison
03:18 - Bulk Buying
05:00 - Frozen Foods
05:36 - Special Offers
06:34 - Organic v Non-Organic
07:51 - Any more budget questions?
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0:00
want to get big and strong or just eat a
0:01
really healthy diet but without breaking
0:03
the bank let's talk about that
0:06
how's it going guys my name is richie
0:08
kirwan and today we're going to talk
0:09
about some of my top tips for saving
0:11
money while still eating a really
0:14
healthy diet that helps you with your
0:15
physique goals be it bulking and
0:18
building muscle losing body fat or just
0:20
maintaining an all-around healthy diet
0:22
there's this really silly notion that to
0:23
eat healthy or to eat for a specific
0:25
body composition goal you need to spend
0:27
a lot of money it's something that i've
0:29
never really understood myself because
0:31
i've always been a really frugal shopper
0:34
i was already really into nutrition by
0:36
the time i went to university and as
0:37
that was the first time in my life that
0:39
i was shopping for myself thanks mom for
0:41
taking care of me for the first 18 years
0:42
of my life i had to learn to make my
0:44
meager college wages last while keeping
0:46
my diet as healthy as possible since
0:48
then i've always stayed pretty careful
0:50
with money when it comes to my food
0:51
shopping so i want to share some tips
0:52
that have had the biggest effect on
0:54
keeping my food built up before we get
0:56
into them i really want to point out
0:57
that you may not be able to or even want
1:00
to try everything i mentioned here we
1:02
all have different lifestyles different
1:03
budgets cooking skills and different
1:05
amounts of free time that will make some
1:07
of these tips more or less applicable
1:10
take what works for you because even a
1:11
small saving can help my first tip and
1:14
probably the simplest and most effective
1:16
of them all is to shop in discount
1:18
supermarkets that might sound stupidly
1:20
obvious but many people still do their
1:23
big shop at larger supermarkets meaning
1:25
they're paying extra for a lot of
1:27
products that they could be buying
1:28
cheaper elsewhere shopping in a discount
1:30
supermarket like little aldi or others
1:32
depending on what's available where you
1:33
live means you don't have to think about
1:35
finding the cheapest items because
1:37
everything you buy there is more than
1:39
likely cheaper than you buy anywhere
1:41
else there's a reason those supermarkets
1:43
always compare themselves with the
1:44
bigger supermarkets they're always
1:46
cheaper protein sources like meat eggs
1:49
dairy products whole grains are
1:51
unrefined carbs like oats potatoes brown
1:53
rice brown bread fruit and vegetables
1:55
nuts and seeds even olive oil
1:58
all those foods will make up the bulk of
1:59
a healthy diet and all can be bought a
2:02
lot cheaper in cheaper supermarkets okay
2:04
my next tip is learn how to compare
2:07
prices this may seem silly but this is
2:09
such a useful skill but many people have
2:12
no idea how to do it all you see when
2:14
similar products are sold in different
2:15
size packages it can make comparing the
2:16
prices a little tricky at first this is
2:18
where unit price is super useful unit
2:21
price is the price of a specific
2:23
quantity of a product so for example a
2:25
unit price for protein powder or almonds
2:27
might be per 100 grams or unit price of
2:30
orange juice might be per 100
2:32
milliliters when you're in the
2:33
supermarket if you look under the price
2:35
of the product you'll often see the unit
2:37
price written too that lets you compare
2:38
the price of two similar products even
2:40
if the package size isn't the same
2:42
that's a really good way of comparing
2:43
popular brand products with own brand
2:45
versions once you've learned to compare
2:47
prices by uniprice you'll understand my
2:49
next few tips one is to switch to
2:52
supermarket homebrand products instead
2:54
of always buying brand name products you
2:56
see most big brands can rely on their
2:58
name or reputation to sell at a much
3:00
higher price even if the quality isn't
3:02
all that different if you compare a big
3:04
brand product like cereal with a
3:06
supermarket's own brand product the
3:08
difference in unit price is usually
3:10
ridiculous and you're just paying for a
3:12
name or something that you've been used
3:14
to eating in the home you grew up in my
3:16
next tip is to buy in bulk when possible
3:18
you see most stores will sell bigger
3:20
quantities of almost all products like
3:22
meat rice or vegetables for a cheaper
3:24
unit price when you buy it in a bigger
3:26
quantity so while a kilogram pack of
3:28
chicken breasts will cost more than a
3:30
300 gram pack the unit price for that
3:32
one kilogram pack works out a lot
3:34
cheaper in the long run the exact same
3:36
goes for protein powders and other
3:37
supplements a five kilogram bag of whey
3:39
protein is actually a lot cheaper than a
3:41
one kilogram bag if you think about the
3:43
unit price and how much you pay in the
3:45
long run so when it comes to buying food
3:47
or supplements you use regularly bigger
3:49
is usually always better that brings up
3:51
a really important issue at this point
3:53
and that's food storage and avoiding
3:55
food waste you see buying food in bulk
3:57
isn't much use if you don't store it
4:00
well and it ends up going bad and
4:01
spoiling that's why putting some time
4:03
into proper food storage is a really
4:05
good idea and by storage i don't mean
4:08
anything complicated you can freeze
4:10
pretty much anything to allow you to use
4:12
it later extra meat throw it into a
4:14
ziploc in individual portions and freeze
4:16
it too much bread throw it straight into
4:18
the freezer can't use all that pasta
4:20
sauce in the jar pop it into a little
4:21
tupperware container and freeze it make
4:23
too much rice freeze it i'll admit i'm
4:26
probably a little ocd but my own freezer
4:29
is filled with loads of different foods
4:31
that i've portioned out and frozen for
4:33
later portioning them out also makes
4:34
defrosting them super easy and makes
4:36
sure i don't waste any by defrosting too
4:38
much just as an example i love basil
4:41
pesto but whenever i buy a jar i never
4:43
use it fast enough and after a couple of
4:44
weeks it usually has a fluffy layer of
4:46
green mold on top
4:47
so instead now when i open a jar i pour
4:50
it into a ziplock bag and freeze it flat
4:52
then whenever i need some just break off
4:54
a little and it lasts forever along the
4:55
same line
4:56
buying pre-frozen foods like meat fruit
4:59
and veggies can be a lot cheaper than
5:01
buying fresh you see while fresh produce
5:03
is often cheapest when you buy fruit
5:05
vegetables in season
5:07
we're very used to having access to all
5:08
the fruit and veg we want all year round
5:11
the price of frozen fruit and veg on the
5:12
other hand stays pretty much constant
5:14
and can often work out cheaper than
5:16
buying fresh another advantage of buying
5:18
frozen is that frozen food is usually
5:19
frozen very soon after harvesting which
5:22
means it can retain more vitamins than
5:24
fresh produce that can spend weeks in
5:26
transport storage and on supermarket
5:28
shelves before being eaten right moving
5:31
on
5:32
one way of saving serious money on your
5:34
groceries and supplements is buying
5:36
things when they're on special offer
5:38
look out for two for one or similar
5:39
offers in your supermarket or many
5:41
supermarkets will discount food when
5:43
it's reaching its best before date this
5:44
is a good time to buy foods like meat or
5:46
fish which you can freeze as soon as you
5:48
get home and ask for supplements all
5:50
i'll say is take advantage of sales and
5:52
special offers it's worth waiting for
5:54
these offers to buy what you need in
5:56
bulk to make massive savings another way
5:58
to save a huge amount of money is to
6:00
prepare more food at home and eat out
6:02
less a lot of people don't realize how
6:04
big the markup on foods is even cheaper
6:07
foods like sandwiches if you have the
6:08
time to prepare your lunches at home
6:10
instead of buying in the shop or going
6:11
to a cafe or restaurant for food it'll
6:13
save you a lot of money and on top of
6:15
that preparing your own food allows you
6:17
to make sure you're getting the calories
6:19
and macros that you want instead of
6:21
trying to balance a meal from the
6:22
supermarket or a restaurant there's a
6:24
lot of research that suggests that
6:25
people tend to eat a lot more when they
6:27
eat out compared to eating at home so
6:29
that's worth bearing in mind too finally
6:31
i'm going to leave you with a slightly
6:33
controversial tip and that's to not
6:35
waste your money on organic foods when
6:38
it comes to organic food you're paying a
6:39
huge extra price for something that
6:41
nutritionally has no differences to
6:44
conventional products in terms of macros
6:46
vitamins and minerals and that doesn't
6:48
really have any proven extra health
6:50
benefits that said there is some
6:52
evidence that organic produce is higher
6:54
in some phytonutrients but how
6:56
beneficial this is to health is harder
6:57
to work out i used to think that organic
6:59
produce was much better than
7:01
conventional produce but there really
7:03
isn't any objective evidence to show
7:05
that organic produce can still use some
7:07
approved pesticides and fertilizers and
7:09
in terms of the environmental impact
7:11
organic may not be better than
7:13
conventional because of lower yields
7:15
more land usage and more intense labor
7:18
organic produce is expensive and if the
7:20
price is stopping you from buying lots
7:22
of fruits and vegetables you'd probably
7:23
be better off buying and eating lots of
7:25
conventional fruit and veg that still
7:27
has plenty of vitamins minerals fiber
7:30
and other phytonutrients like i said you
7:32
don't need to and probably can't apply
7:35
all the tips i've mentioned here but
7:37
hopefully you'll find one or two of them
7:38
useful before i finish up it's worth
7:40
pointing out that some of the things
7:42
i've mentioned like cooking more at home
7:44
can be time consuming and because time
7:46
is a form of currency too you have to
7:48
figure out if the extra time invested is
7:50
worth your what so
7:52
i hope that you found these tips useful
7:53
and if you have any more that i left out
7:55
here i'd love to hear about them in the
7:57
comments section below as always
7:58
remember to hit that like button and to
8:00
subscribe to the my protein youtube
8:01
channel for more great evidence-based
8:04
nutrition information
8:05
[Music]
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