Healthy eating tip. Don’t plan your weekly meals until you know what fruits and vegetables are on sale that week! I used to think eating healthy was super expensive until I learned a few tricks and tips. Here are some of my favorite tips!

–When meat items go on sale, stock up and freeze! Occasionally I can find chicken breasts on sale for $1.99/lb. When I do that, I buy 10-20lbs at a time, trim the fat, and put 1lb at a time in multiple gallon sized freezer bags.

–I purchase most of my meat at stores like Costco or Sam’s Club. You can usually find a really good selection of wild caught fish and the quality of their meat is usually very high.

— Use Sunday as a day to prepare your food for the week. This will help you stay on track when you are hungry, open the fridge, and do not know what to eat. We usually cook in bulk things like: brown rice, spaghetti squash, quinoa, sweet potato fries, grilled chicken, grilled turkey burgers, hard boiled eggs, taco meat with ground turkey. I also cut up veggies and keep them in easy to-grab Ziploc sandwich bags. I am much more likely to eat vegetables if they are already cut up and ready to eat. This prep usually takes about an hour or so on the weekend, but is crucial for me to stay on track during the week. I will usually cook meat in bulk on Sunday and then again on Wednesday or Thursday. Rotate your meats and carb sources each week so you do not get bored.

–Choose the fruits and veggies you are going to make for the week based on what is on sale at the grocery store. For example, asparagus is usually pretty expensive and so we usually eat it only when it goes on sale.

–You can usually find spices like: garlic powder, chili powder, oregano, basil, cumin, ginger, etc much cheaper when you look in the international section of your grocery store. I always go to the aisle that says “International Foods” and I can almost always find my spices for a much lower price there (although the label might not be in English the spices taste exactly the same).

–When cooking your food aim to steam, bake or grill. Try to stay away from frying your food.

–Plan out your meals for the day. I recommend planning the next day’s meals out the night before. Write it down and put it somewhere you will see it during the day. Cooking your meat and carbs in bulk can save you a lot of time in the kitchen.

— Write it out. I have found that when I do not write out my plan, I am much less likely to stick to it. Here are a few tricks that you can try: write your meals out on a simple piece of printer paper and tape it to the fridge, set alarms on your phone to go off and remind you of your next meal, or use a check mark system where you have a list of your meals and check them off throughout the day.

Your friend,