Eating healthy and losing weight doesn’t mean spending extra time in specialty grocery stores or extra money on organic, local items. Dr. Oz and registered dietitian and expert blogger, Kristin Kirkpatrick, have 9 food options that will help you lose weight – and each one costs less than $1 per serving. Plus, Stephanie Nelson, founder of Couponmom.com, shares in-store tips to further stretch your dollars.
Remember, Dr. Oz’s basic diet principals hold true even when you are attempting to lose weight on a tight budget: avoid simple sugars and syrups, choose only 100% whole grains, eat only lean proteins and consume plenty of vegetables every day.
Meat, Chicken and Poultry
This is an expensive area and it can be challenging to remain on your budget.
$1 Diet Find: Turkey Breast
Lean turkey breasts fulfill more than ½ of most individual’s daily protein needs. An added bonus: Niacin may help increase your HDL cholesterol, which also reducing your lousy, LDL cholesterol.
You can save up to 35% by buying frozen ground turkey as opposed to fresh. Buy boneless poultry with all the fat still on it and trim it yourself at home. This technique can cut the cost in half. Additionally, try purchasing marked down meat right before the “sell by” date and then freeze.
$1 Diet Find: Canned Salmon
Canned salmon provides healthy fats, is high in omega-3s and can be found for as little as $.67 a serving.
Clip coupons and use in addition to an in-store sale.
Many fresh vegetable are cost-effective, but there a few that are exception for weight loss.
$1 Diet Find: Rutabaga
Health benefits include: high fiber, vitamin C, folate, calcium, magnesium, manganese and potassium. Try replacing your favorite high-carb potato dish, like mashed potatoes, with rutabagas. Click here to try Wellness Warrior Nancy’s Schuessler’s recipe for pureed garlic rutabagas. The bottom line: Rutabagas are versatile, healthy and cost just $.37 per serving.
$1 Diet Find: Kale
Health benefits include: calcium, vitamins A, B1, B2, B3, C and K, manganese, fiber, folate, iron and potassium. Kale costs just $.75 per serving – it’s even cheaper if you plant it yourself. Kale is resistant to frost and thrives from summer through late autumn, practically growing itself. Click here for a kale chip recipe.
$1 Diet Find: Butternut Squash
Health benefits include: vitamins A, B1, B3, B6, C and E, folate, calcium, potassium, selenium, manganese and fiber. Butternut squash can be purchased for as little as $.39 per serving, and can be roasted as a delicious autumnal side dish or pureed into soup. Click here for a butternut squash with fennel gratin recipe and here for a butternut squash with nutmeg recipe for babies.
Buy in-season vegetables and produce. If your town has a farmer’s market or is flush with independent farm stands, try purchasing produce there. For out-of-season veggies, try buying frozen; they contain the same nutrients and less sodium than their canned counterparts. Additionally, for salads, buy whole greens you can wash instead of a pre-washed mix to save up to 75%.
It can be easy to spend a lot without realizing it in the dairy aisle. Here are a few tips for low-fat, low-cost, high-protein dairy options.
$1 Diet Find: Farmer’s Cheese
Lactose-free cheese can be very costly; farmer’s cheese, a soft, unripened variety of cheese that costs as little as $.50 per serving, is a great replacement option.
$1 Diet Find: Eggs
Eggs are a great alternative to meet and can cost as little as $.65 a serving. Click here for Dave Lieberman’s eggs in ancho-tomato salsa, perfect for a hearty breakfast or protein-packed dinner.
Avoid cheese that is pre-shredded, cubed, or sliced. But blocks and shred yourself or purchase cheese slices at the deli counter.
It’s easiest to sabotage both your diet and budget buying packaged goods. Here are a few tips to keep you satisfied while meeting your budget.
$1 Diet Find: Jerusalem Artichoke Pasta
When dieting, you don’t want to cut vitamins and minerals as well as calories. This pasta, at only $.68 a serving, contains potassium, iron and inulin, a prebiotic that boosts digestive health.
$ Diet Find: Whole Grain Hamburger Buns
Buying whole grain hamburger buns will offer portion control for sandwiches as well as help you pass by other bread selections. At only $.33 per serving, they are one of the cheapest options for Dr. Oz’s $1 Diet and they are sure to please the family.
Be flexible with your brands in order to find the best value. Additionally, purchase multiple items when they are sale and freeze them.
Click here for Dr. Oz's $1 Menu and recipes.