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