I have been using money as an excuse to get fat and bloated and miserable. I need a whole 30, and I need reassurance that it can be done on a tight budget.
1.) Canned salmon and frozen spinach.
2.) Good eggs and veggies.
3.) Sweet Potato and a dab of Kerrygold butter
4.) Grassfed ground beef and guacamole.
5.) Baked salmon and veggies.
See a pattern? Paleo doesn't have to be complicated.
Ok, what's your budget? Let's say a hypothetical $300 per month, = $10 per day. You can do alot for that. I regularly feed 2 and a toddler on that. I'll share my list, yours will vary depending on what you like and what is cheap in your area. Make a whole 30 your commited project for the month. You won't be eating out, which saves a ton of money. You will repeat some meals over 30 days. Read labels and look at cost per lb and per serving. Buy in bulk at the beginning: 54 oz tub coconut oil, online at vitacost or iHerb $20. Assuming no access to cheap pastured or hunted meat, buy: Value packs ground beef, soup bones, stew beef and possibly chicken or pork if you find a deal on pastured or are ok eating conventional. Several large cans tomatoes, 3 dozen pastured eggs, 5lbs onions, a large cabbage, 4 lbs sweet potatoes, couple can coconut milk, some cannned fish, brocoli, carrots and a few assorted other veggies and fruits in season or frozen= cheap. Lettuce and tomatoes are poor values, eat more soups than salads. If you find sales on bacon, sausage, canned fish or chicken, stock up. It's more about what you don't buy, and staying out of the store will help. Sample meals: stir fry
Taco salad on shredded cabbage
Quiche w veg and bacon
Hard boiled egg, sardines and raw veggies
Roasted root veggies
Burgers on cabbage leaves
Spaghetti squash w meat sauce
Paleo meat loaf w shredded veggies and egg to bind
Soul food night- collards, sweet potatoes and BBQ
Carrot, squash of sweet potato soup- blend cooked veg w coconut milk, salt spices
I have been cooking paleo-ish on a budget for the past couple of years. In my experience stricter= cheaper. It's indulgences like wine, nuts, cheese, rice crackers, Greek yogurt and chocolate that drive up food costs. Buy meat in bulk and divide up for the freezer. Get some ethnic and traditional food cookbooks out of the library and read paleo food blogs for ideas. Batch cook on your day off, freeze portions for lunch. Make cooking all your own Paleo meals your project for the month, you'll be sure to find new favorites, eat well with out feeling deprived and have fun. Good luck!
For shopping and budget: Paleo Poor: Your Guide to the Grocery Store by Whole9
For recipes, check out Melissa Joulwan's Well Fed, a whole book of Whole30 approved recipes (couldn't find the link, but she does have a sample available for download with 6 recipes and most of the introduction).
I like roasting whole chickens.I rub the chicken, under the skin, with a mixture of crushed garlic, cumin, coriander, and smoked paprika. I then place lemon slices underneath the skin and put lemons inside the chicken. I also put some pitted kalamata olives in the pan to catch drippings. After it's done roasting, it smells and tastes divine. The leftovers are good on salads. This recipe can also work for skin-on thighs.
My daughter who is 22 and a great cook asked me to join her in this way of living. I am 50, had colon cancer two years ago and now changing many of my eating habits, thanks to her. I can tell you that after four days I feel better, have even more energy and enjoy making these meals and miss absolutely nothing about my old way of eating. The money I will spend, which is budgeted on food will be accepted as the other ways I would waste my money on things and nick-nacks I do not need. We also can go out for a meal but have managed to exclude the things that do not belong in this way of eating, at first I thought I wouldn't be able to do this at a restaurant, but it can be done, just remember the benefits of living and feeling fantastic. You can do it as well!
I have made this a million times. It is inexpensive and very, very easy to make. You throw all the ingredients in the crockpot, cook for about 6 hours and you're done. There isn't even any chopping. It is delicious too. I end up eating it for breakfast, lunch, and dinner.