Are you ready for the MeatLESS March Challenge?

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At the core of the Clean & Colorful Kitchen is a deeply rooted love of vegetables and passion for preparing them in a way that our customers are excited to eat. We work hard to do this weekend after weekend because we strongly believe the world would be a better place if people simply just ate more vegetables.

When you eat more veggies, you’ll naturally eat LESS of everything else like processed foods, meat and dairy and your body will start to feel stronger, healthier and cleaner almost instantly. It’s almost like magic!

This is why we’re so excited to bring you the MeatLESS March Challenge! An opportunity to eat more veggies, save money, get out of your kitchen, support a healthy planet and feel great!

What is the MeatLESS March Challenge?

It’s simple. It’s an opportunity to eat LESS meat. You don’t have to go all vegetarian or vegan to take this challenge, you just make a decision and a commitment to eat LESS meat. The improvement in human health and the enviornment is not “something or nothing,” it’s an “every bit helps” and swapping just one traditional meat meal with a meatless option can have a significant positive impact.

We know getting your veggies in can be hard. Trust us, we know EXACTLY how much work goes into shopping, washing, chopping and cooking up or plant powered magic pills in a way that is interesting, delicious and simply fun to eat. So let us do the work for you. After one year of operation, we’re getting pretty good at it!

Our vegetarian entrees are already only $11 but to encourage more people to eat more this month, we’re knocking 10% off for those who make the MeatLESS commitment:  4 Weeks, 5 Vegetarian Entrees per Week for just $200 ($10 per meal)*.

Why would you take the MeatLESS March Challenge?

There really is only an upside to the MeatLESS March Challenge. I mean, you’re going to feel better, try new foods, support a healthier planet, save money and by gosh, you may even lose some weight! Here are some fun numbers facts for you to mull over as you make this decision, some of them are simply mind boggling…

  1. Those following a vegetarian diet have been shown to have lower rates of heart disease, certain cancer, and diabetes. #micdrop.
  2. Did you know there are approximately 1,000 to 2,000 species of plants are edible by humans? Vegetables can be way more interesting that lettuce and cucumbers, we promise! Going meatless will challenge you to try veggies you may not have even known were delicious!
  3. Raising meat uses a LOT of water. It takes 1,799 gallons of water to produce one pound of beef (insert eye bulging emoji). That’s like flushing the toilet an extra 360 times per day just for fun.
  4. Meat is an inefficient use of grain. Roughly 40 percent of the domestic used grains goes into feeds a it takes roughly 7 pounds of grain to produce 1 pound of beef. On the flip side of obesity, we also battle with hunger in this country so you can see where meat only adds to our problems.
  5. Research shows that vegetarians spend on average $750 less per year than meat eaters. So that’s like putting $63 bucks back in your pocket this month.
  6. Calorie for calorie, broccoli and cauliflower have as much protein as meat but come with bonus vitamins, minerals, phytochemicals and of course fiber. Filling up on fiber rich and high nutrition ROI foods is the best way to naturally and sustainably lose weight.

How do you get started on the MeatLESS March Challenge?

  1. Make a decision and a commitment by liking and posting on our Facebook page that you are IN! Share what you’re looking forward to and maybe even your favorite vegetarian recipe. We’ll be posting fun facts and tips on Facebook and Instagram all month long! Be sure to use hasthag #CCKmeatLESS
  2. Make your commitment real and sign up for discounted veggie meals* all month long! Get started here! Scroll down to the MeatLESS march option.
  3. Eat your veggies! Whether they are from our kitchen, yours or your favorite restaurant. Look for meatless options and share with us by tagging us in Facebook or Instagram every time you eat MeatLESS and we’ll share the love! Be sure to use hasthag #CCKmeatLESS
  4. Grab a buddy and get them to commit to loving more veggies with you this month. Accountability is always key and it’s way more fun to have a friend in the game with you.

Note: You don’t have to order from our kitchen to participate in this challenge. We are EOLOV (Equal opportunity lovers of all veggies!)

Benefits and perks of the MeatLESS March Challenge?

  1. Weekly giveaways! Yup, you read that right. We’ll be doing weekly giveaways from our kitchen and from our preferred vendors. All you have to do is eat your veggies and let us know and play along with the specifics and you’ll be good to go!
  2. GRAND PRIZE GIVEAWAY: The MeatLESS March Challenger who eats the most veggies in lieu of meat (and shares on social media by tagging us @cleanandcolorfulkitchen and using hasthag #CCKmeatLESS so we know who you are!) will get the CCK GRAND PRIZE!! We’ll be giving away our digital nutrition program plus a $60 gift card at the end of the month. That’s $100 value as a bonus on top of how great you’re going to feel about yourself and your healthy, environmentally friendly efforts this month!

Just think…how many cows, chickens, green house gas emissions and gallons of water can you save this March by eating LESS Meat?

Use this Meat Calculator to find out now!

*Details on MeatLESS March Special Promotion: purchased as a gift certificate for $200 with a $220 value that is applied as an account credit and must be redeemed before 4/6.

For more information, comment on this post or call text us directly at 858) 264-2872

Delicious Very Berry Protein Shake Recipe

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One of our main goals as the Clean & Colorful Kitchen is to help inspire you to live a Clean & Colorful Lifestyle, which includes eating more whole food, all 5 colors, enjoying high quality plant powered juices and smoothies and of course staying active…every single day! We like to call these the “universal diet truths” and when mastered, will help you feel better, look better, naturally have more energy, reduce disease, and can even help you lose weight!

While we offer a variety of tasty and colorful meals, we realize that having recipes on hand to make your own colorful snacks and meals is the key to finding success with your Clean & Colorful Livestyle.

That’s why I wanted to share one of our favorite protein shake recipes! It’s packed full of color, vitamins, minerals, and protein to help keep you full and energized. It’s simple to make and makes an amazing grab-and-go power breakfast!

Very Berry Protein Shake Recipe

Pure Protein Super Food

I love making protein shakes throughout the day. It’s the perfect pre/post workout snack or quick snack for on the go. This Very Berry Protein Shake recipe is one of my favorites! Thanks to Pure Protein Super Food, it provides a complete protein profile that includes all essential amino acids for lean muscle and strength. Next time you’re in a protein shake mood, you have to give this recipe a try!

Very Berry Protein Shake Ingredients:

  • 1 scoop of Dark Cocoa, Vanilla Bean or Mixed Berry Super Fruits Super Food
  • 1/2 – 1 cup of frozen berries (strawberries, blueberries, raspberries are my fav)
  • 1-2 cups fresh spinach
  • 1 cup unsweetened almond milk
  • 1 cup ice
  • 1/2-1 cup water*

*Extra water is totally optional and up to you. It can be a great way to make your protein shake larger, so it lasts longer. It can also boost your hydration for the day. It’s really a matter of preference in terms of the consistence you like your shakes to be. For more fun tips like this, be sure to register for our Smart Smoothie Workshop…details below!

Very Berry Protein Shake Directions:

  • In your blender add the ingredients in this order: spinach, almond milk, ice, berries then protein powder.
  • Blend for about 15-30 seconds on low then increase to high speed for an additional 40-60 seconds.
  • You can add more water if you prefer a thinner and more hydrating shake!
  • Enjoy!

Pure Protein Super Food

Delicious super food protein powder from Pure Protein

One question we get asked all the time is “what protein powder do you use in your smoothie bags?” Well, after many, many, many plant based protein tastings with subpar results, we were so excited when Pure Protein launched their plant based superfood product. Pure Protein is known for its outstanding flavor, and in the Kitchen, we’re excited to offer it as our exclusive protein powder!

Not only is Pure Protein Super Food the simplest way to get an extra 20 grams of plant based protein (with less than 5 grams of sugar per serving) into your diet daily, it’s simply delicious! It’s a plant based power house made from a blend of brown rice, pea and and hemp proteins. Oh, and let’s not forget that this protein powder is also non-GMO, dairy free, soy free, and free of artificial flavors, colors and sweeteners.  Getting protein and greens in your diet has never been easier or tastier!

If you want to make smoothies at home, you can find Pure Protein Super Food at Kroger, Meijer, and Amazon.com and now even CVS and look for their  Dark Cocoa, Vanilla Bean or Mixed Berry Super Fruits flavors for the perfect compliment to any smoothie.

Want to know how to make the perfect smoothie?

Sure, you can look up recipes all day long or even order Pre-made Smoothie Bags from our Clean & Colorful Kitchen. But if you want to know a little more about the magic behind a Smart Smoothie (vs. a Sugar Bomb!) then you had better snag your spot in our first Seasonal Community Event, “Fall Smart Smoothie Workshop!”

Tickets are only $30 and you’ll leave with a the knowledge on how to make Smart Smoothies forever! Plus, a full week of custom made, ready to go smoothie bags and a goodie bag worth over $40! Spaces is very limited, as we are hosting in our real life, Clean & Colorful Kitchen, so snag your spot now and we’ll see you on November 8th ==> REGISTER NOW!

Pure Protein Super Food

Healthy Strawberry Sweet Tart

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Have you ever had a healthy strawberry sweet tart? There’s a good chance that your answer is no. I have a Valentine’s Day inspired recipe that’s delicious and guilt free!

Have you ever had whipped Greek yogurt? They’re pretty interesting because the texture really is like a whipped topping. But instead of being a calorie bomb, it’s only 100 calories with 9g of protein, 0g fat, and 12g of sugar.

The perfect healthy dessert for Valentine’s Day

strawberry sweet tart

Valentine’s Day is just a few short days away.

And this healthy sweet tart is the perfect way to show your sweet heart how much you love them. The macaroon cookie base is super simple and easy to make! And the tart flavor from the whipped Greek yogurt is the perfect compliment.

These sweet tarts will literally melt in your mouth! You’ll have to share to keep yourself from eating the whole batch.

To make these sweet tarts even better – you can make these in 30 minutes! And they are only 60 calories per sweet tart. That’s definitely a win-win.

Heart Healthy Whipped Dessert: The Strawberry Sweet Tart

strawberry sweet tart

Ingredients: 

  • 2 Egg Whites
  • 1/2 cup Sugar
  • 1/2 cup Unsweetened Shredded Coconut
  • 16 oz Strawberry or Vanilla Cupcake flavored Greek whipped yogurt

Directions: 

  1. Preheat oven to 325 and prepare cookie sheet with spray oil
  2. Whip egg whites to semi-stiff peaks
  3. Slowly add sugar to form stiff peaks
  4. Fold in raw coconut
  5. Drop by spoonful onto prepared cookie sheet
  6. Bake for 15 min until stiff and lightly toasted brown on top
  7. Add yogurt to a pastry bag and top each cookie with a dollop of whipped yogurt
  8. Serve and enjoy!

Nutrition: Each sweet tart has only 60 calories. They are sweet, sour and satisfying – you definitely don’t have to feel guilty this Valentine’s day!

Who are you going to share these tasty little sweet tarts with?

Healthy Pancake Recipe

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Pancakes – just as bad as having cake for breakfast? That is the question.

Generally speaking, it’s probably a good idea to avoid anything with “cake” in the title when choosing your breakfast entree. But then again, pancakes are just plain delicious.

What to do?? Well, why not make healthy pancakes??

Problem solved! I’m going to show you how to make pancakes using whole ingredients. These cakes are packed full of nutrition and definitely beat out their sugar bomb counterparts.

 

Healthy Pancake Recipe

healthy pancake recipe

Pancakes:

  • 1 cup Whole Wheat Flour
  • 1/2 cup Coconut Flour
  • 3 tsp Baking Powder
  • 1/4 tsp Salt
  • 2T Unsweetened Coconut Flakes
  • 2 cups Unsweetened Vanilla Almond Milk
  • 1 Egg
  • 1 T Coconut Oil, melted
  • 2 T Ground Flax Seeds

Topping:

  • 1/2 cup Blueberries
  • 1 cup Strawberries
  • 1 cup Orange Juice
  • 1 tsp Cinnamon
  • 1T Honey

Directions:

  1. Sift together the flour, coconut flour, baking powder, coconut flakes and salt in a large bowl.
  2. Add egg, coconut oil and almond milk. Stir until well combined. Fold in flax seeds.
  3. Heat a skillet and coat with non-stick cooking spray. Use 1/4 measuring cup and pour batter in  pan and cook until bubbles come through – about 1-2 minutes. Flip and cook the other side for another minute or two.
  4. For berry puree, add fruit, orange juice, honey and cinnamon to a small sauce pan and simmer for 5 minutes. Add the contents into your blender and blend on low for a 30 seconds. Increase speed and blend for an additional minute until super smooth.
  5. Plate 2-3 pancakes and top with berry puree and serve!

Pancake Nutrition

This recipe yields about 10 pancakes and plenty of puree to cover them.

Nutrition info for 4 servings: 300 calories, 9g fiber and 9g of protein.

If you’re looking for a comparison, the average stack of pancakes will cost you about 528 calories, 21 grams of fat, 6 grams of protein and only 1 gram of fiber.

By making a few swaps, we were able to take the best of both worlds – healthy and delicious – and merge them into one. This is definitely a recipe you can be proud of!

What’s your favorite healthy pancake recipe? Share it below!

 

Amplify Your Health: Fresh Beet Juice Recipe

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The new year means a new start! Why not embrace new beginnings with some revitalizing fresh beet juice??

I’ve been juicing for years now. Typically, I toss anything green from the fridge into the juicer and end up with something that looks a little swampy. Luckily, this interesting looking juice is loaded with oxygen, enzymes and millions of other micro nutrients our bodies need to perform at its best. My juicer has become a part of my daily routine.

beet juice

Over the weekend, I ended up picking up a ton of beets! Intuitively, you can tell they are good for you. Generally speaking, the darker and more vibrantly colored a fruit or vegetable is, the more densely it is packed with valuable phytonutrients, vitamins and minerals. Beets are certainly no exception!

Why beets are amazing for your health!

Beets are an amazingly dense source of betalains, specifically, betanin and vulgaxanthin. Both of these have been shown to provide antioxidant, anti-inflammatory, and detoxification support. Without going into too much more text heavy detail, here’s is the quick resume of a beet:

beet juice

I’m sure you can put just plain on beets in the juicer and plan on living forever. But I simply incorporated with some of my other favorite ingredients to really load up the nutrition muscle power. And the flavor is also certainly worth bragging about.

Mind you, I’ve been juicing for about 6 years  now, so I’ve grown accustomed to the raw taste. The green apple in here really sweetens it up, so I believe even a beginner would find it pleasing. Here is the full platter…that entire board of veggies would likely make 3 servings. The actual recipe is below.

Beet juice recipe

Health Amplifier Beet Juice:

  • 1/2 Fresh Beet
  • 1/2 Green Apple
  • 2 Stalks Celery
  • 1 inch cube Ginger
  • 2 cups Raw Spinach

Directions: put everything in the juicer. This should yield about 6 oz of juice.

beet juice

Don’t you feel healthier just looking at it? Try making it, you’ll be amazed! If you do, let me know what you think!

Cheers!

Healthy Dessert – Frozen Pumpkin Pie Jars

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What would the holidays be without pumpkin pie?? I mean it’s kind of a necessity!

So why not take this holiday classic and clean it up a bit? These frozen pumpkin pie jars are super easy to make, extremely delicious, gluten free and vegan! Sounds like a win-win-win-win to me.

frozen pumpkin pie jars

Healthy Frozen Pumpkin Pie Recipe

Ingredients:

Filling

  • 1 Frozen Banana
  • 1 scoop Vanilla Protein
  • 4 oz Silken Tofu
  • 2 T Pumpkin Puree
  • 4 Ice Cubes
  • 1/4 tsp Pumpkin Pie Spice

Toasted Oat Topping

  • 1/4 cup Oats
  • 1 tsp Coconut Oil
  • 1 tsp Honey
  • 1/4 tsp Pumpkin Pie Spice
  • Dash of Sea Salt

Directions:

  1. Add all filling ingredients to blender or food processor – mix until well combined.
  2. Add all topping ingredients to a small bowl and mix will – make sure oats are well coated.
  3. Place topping ingredients on a foil lined baking sheet – bake for about 5 minutes at 350 degrees.
  4. Divide half of the topping between two 8 oz mason jars.
  5. Divide pie filling evenly between both jars.
  6. Top each jar with the remaining topping.

frozen pumpkin pie jars

Serving and Storing

Since these beauties only take about 5 minutes to make, I suggest making your topping ahead of time. When you’re ready for some pie, whip up the filling, assemble, and let freeze for about half an hour.

If you let them freeze too long these pumpkin pie jars become hard as rocks. And if you don’t serve right away, then they get soupy. The first time you make these, you may want to check back a few times to get the right consistency for you!

Nutrition

This recipe makes 2 servings with 225 calories, 6.4g fat, 3.5g fiber, 11.5g sugar (less than half of normal ice cream) and 18g protein. Plus, they pack the micronutrient profile of a side of veggies with 48% vitamin A, 18% calcium and 12% of your daily iron needs! Take that Ben & Jerry’s!

 

What’s your favorite holiday dessert? Can I healthy it up for you?

 

Getting added sugar out of your life!

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I think we all know sugar is the new fat, right? Removing added sugar from your diet can be a simple way to improve the quality of your diet and your health, helping you look and feel your best. That’s what I want to help you with today! I’m going to give you a tiny bit of background on our sugar situation today, give you three simple steps to remove added sugar from your diet and then my favorite healthy grab and go snack. And guess what? It’s still sweet!

The Vicious Sugar Addiction Cycle

It’s no secrete many of us are addicted to sugar. This was inevitable for a few reasons. Namely, as humans we have a natural affinity to sweetness because simple carbohydrates are our preferred source of energy. And for that reason, manufactures have pumped even seemingly healthy foods full of sugar knowing we’d fall victim and buy, buy, buy.

When consumed in the right amounts, natural sugar is perfectly harmless. But that is not what is happening today. When in excess, added and processed sugars become addictive and feed a downward spiral of unstable blood sugar levels, mood swings, uncontrollable cravings, of course weight gain and in many cases, disease. None of this is good, which is why my 3 step processes to breaking this pattern is so important today!

Step 1: Make the Decision

This process has got to start with a heartfelt and meaningful decision. Removing sugar actually might not be as simple as it. Spending time thinking about why you want to make this shift will be essential in your long-term success. Understand the risks associated with added sugar and the benefits of removing it and apply them to your life. What will it mean to you?

  • Fewer cravings so you can focus more on your work?
  • A more stable mood so you’re not a grump in the afternoon?
  • Fewer calories so you can lose some weight?

Those are all very general examples. Your job in step one is to apply them to your life so your decision becomes simple, real and is easier to execute because you have your eye on your long-term prize.

Step 2: Have Realistic Expectations

Cutting out “added sugar” does not mean you’re committing yourself to a life of bark or other flavorless grains and veggies. But it does involve the replacement of many of your processed treats with more natural options. And this is not something you need to do all in this moment. I mean, you could dive in and take the Clean & Colorful Pantry Challenge and go cold turkey today. Or, you could choose one item you have on a regular basis and look for a better option. The less sugar you have, the less you will crave and you can continue to build on your good habits.

Step 3: Look for Naturally Sweetened Products

As you embark on your journey, you will naturally still have a sweet tooth. The good news is that there is no end to naturally sweetened products. When you eat naturally sweetened foods, they come with a host of other benefits like fiber, protein and healthy fat to support stable blood sugar and micronutrients like vitamins and minerals to boost your general health. That’s a whole lot more than a your cola can offer!

Here are some ideas to help you replaced processed and added sugar with more natural solutions…that are still sweet and taste good!

  • Fruit flavored yogurt to plain and sweeten yourself with fresh berries.
  • Soda for iced tea and sweeten with natural juice (if necessary).
  • Instant, flavored oatmeal for a clean overnight oats recipe.

You’ll notice as you replace processed with sugars with natural options, how your pallet changes. Naturally sweet foods will start to taste sweeter and you’ll begin to use less and less overtime. Foods with added sugar will begin to taste absurd and you’ll wonder how you ever ate them. Your mood will be more stable, your cravings will chill out and you may even begin to drop a few pounds. This is a winning cycle.

Clean & Colorful Snack Packs

Snacks are generally when we reach for sweet treats. This is why having Clean & Colorful Snacks on hand can save you! Grab and go snacks that are naturally sweetened can help fight cravings, stabilize mood and most importantly, save you from ever being at the mercy of the vending machine! When you add a Clean & Colorful Snack Pack to your weekly order, you’ll get 10 (2 servings of 5 different snacks) ready to go snacks for just $25. Our snacks range from cookies to applesauce, sweet and salty chips to crunchy garbanzo beans. Be sure to add one to your order this week and see for yourself the difference it makes to always have healthy snacks on hand.

 

Are you ready to kick added sugar to the curb? 

 

 

Video: The Best Diet for Weight Loss

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I did it! I said it, I called it a “diet!” One of the most controversial words in the weight loss language. I’m sure you’re more than familiar with the concept that all successful weight loss stems from the statement “It’s NOT a diet, it’s a Lifestyle” and the zillions of experts who say “diets DON’T work!” I’m not exactly sure those folks are right…

The best diet for weight loss

Now, before you assume I’m a punitive quack, let me explain the reasons behind my madness. Trust me, it’s not as scary as you might think and it might actually help ease the weight loss process for you and help you get all the way to the golden arches of that healthy lifestyle we all so eagerly await.

What is a diet?

There are like six simple definitions of the word diet and it essentially boils down to a group of foods being eaten by a certain group of people. So at the end of the day, we all follow a diet, it’s just that some are inherently healthier than others. No matter how hard you try, you’re always going to need to eat, meaning you’ll always be following a diet. It’s just which diet you choose to follow that matters.

Why “diets” don’t work.

The conception that diets don’t work or the fact that the mere mention of the term “dieting” sends us into mild state of depression stems from an overly restrictive, unsustainable, unsatisfying and often simply unhealthy set of parameters that certain diets dictate.

People do some crazy things to see the scale drop and drop it will. But when a restrictive diet fails to teach you anything new, you’re left with no new skills and no ability to keep the weight off. You go back to your previous lifestyle that got you in trouble in the first place and you’re no better off than you were (potentially worse off depending on how bad the diet was).

The best diet for weight loss.

At the end of the day, to lose weight, you still have to create a caloric deficit and you need to learn to do something different than you have been doing if you have been maintaining the same weight and/or even gaining for some time. It will also involve a little bit of restriction. It’s true that you can “have your cake and be skinny too,” but you just can’t have ALL the cake 😉

All that said, here are the three components of the best diet for weight loss:

  1. Is rooted in fundaments of something you like and see yourself doing for a long time. Yet, you know it’s not forever, so it can be easier to follow to get the results you want.
  2. Allows you to feel satisfied, nourishes your body with balanced nutrition and still creates a caloric deficit so you can lose weight.
  3. Teaches you something new so you can maintain your weight loss.

What is a lifestyle?

Here’s the best part! When you pick a “diet” for weight loss that has the three components above, you will seamlessly transition into this new “healthy lifestyle” that is like an upgraded version of your weight loss diet. You can still follow the core principles of your weight loss diet, but you get to sprinkle in more indulgences because creating a caloric deficit is no longer important. And maintaining your weight is easy because you’re not eating more food than your body needs. The lifestyle is the way you ultimately live life. Your “diet” teaches you how to make it healthier.

In summary:

The best weight loss diet is one that rooted in balanced nutrition but does involved some restriction. But you don’t have to do it forever. When you pick a diet that is healthy at the core, it’s like a “bootcamp” for what the rest of your life will look like. But rest assure that once the weight is gone, you’ll get to loosen the reins a little bit and let loose a little more often.

When and if weight starts to creep back on, then you go back on your “diet” for a bit until you’re back in the body you love. It’s not an all-or-nothing approach, it’s just a small shift of gears until you get back on track.

The best lifestyle for ultimate health and happiness?

This post is essentially the root of how and why I created the Clean & Colorful Solution and why we opened the Clean & Colorful Kitchen in San Diego. The fundaments, which I call the 4 Universal Diet Truths, are things anybody can do forever. You will feel better when you do these things and they support a healthy body:

  1. Eat more whole food.
  2. Eat all 5 colors every day.
  3. Drink a raw juice or smoothie.
  4. Exercise 21+ minutes per day.

That’s the lifestyle, but learning to do it requires some education and that’s why I have a 28-day meal plan, recipe guide, workout plan, grocery guide and more. After the 28-days, you’re locked and loaded with so many new skills to incorporate into your lifestyle, you’ll have a hard time picking the ones you want to stick!

How does “detoxing” fit in?

I could write an entirely separate post on detoxing in 2017…the good, bad, dangerous and glorious. Bottom line: not all detoxes are created equal. Some are as bad as the most notorious of “diets” from the 80s and some are an awesome way to boost your body with high quality micro and macro nutrition that can leave you feeling amazing.

Of course our Clean & Colorful 3-Day Detox Kits (select detox at the top menu to see variations) are awesome and we created them with the same philosophy as the full 28-Day Program. It’s restrictive in that you’re boosting your body with only high quality plant power, but nourishing enough as it contains juices, smoothies and soups so you’re packed full of fiber, protein and healthy fat. When you’re done, you’re left with an arsenal of recipes and good habits you can use in your forever-healthy-lifestyle.

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8 Budget Friendly Foods that Are Healthy

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Healthy eating is not always easy, I mean obviously. If it was, we wouldn’t be struggling with the obesity and lifestyle disease rates we’re seeing today, right? Depending on your lifestyle, there can be a variety of barriers. In my two decades of experience, it generally boils down to one of these I’ve listed below. Can you, or do you know someone who can relate?

Eating Healthy on a Budget

Barriers to Healthy Eating…

  1. It takes too long to shop and prepare (i.e I don’t have the time).
  2. It is too complicated and hard to cook (i.e I don’t know how to do it).
  3. It is  too expensive (i.e. Whole Foods = Whole Paycheck).
  4. It is bland, boring or gross tasting (i.e. I love my added salt, sugar and fat).

There are other less common ones too, but I’d say those make up the majority of reasons we don’t eat better on a regular basis. And trust me, I can relate to all of them. I grew up on Skittles, Captain Crunch Berries and Tuna Casserole. These were the perks of being raised by a single dad who was truly awesome, but our diet quality was not the priority. Over time, I’ve overcome them all (most of the time) and I’m truly passionate about helping others do the same because I believe so strongly in the power of food. My goal is to provide solutions to all barriers to healthy eating.

Today, let’s talk about eating healthy on a budget!

This is why I came up with the Clean & Colorful Solution because it was something everybody could do and with the right support (and of course motivation), all these barriers can be overcome. Today’s topic is near and dear to my heart because I have lived on a budget nearly my entire life. And even if I was showering in cash, I’d still be a bargain shopper, it’s in my DNA 😉

Top 8 Budget Friendly Healthy Foods

Of course where you live and shop will impact the total cost of these items and shopping in season also helps keep cost low on produce. But generally speaking, these are your winners because not only are they inexpensive and full of quality nutrition, these are truly some of the most versatile foods. These are all staples in my house and I geek out all the time over how many awesome, nutritionally dense meals you can get out of these winners.

1. Beans (any and all of them!)

I truly feel bad for Paleos because they don’t get to incorporate these beauties into their diet. They are a protein from the earth (plant based) and full of fiber and other minerals like calcium, potassium, and folic acid. It will vary per type, but on average a 1/3 cup serving has about 80 calories and 5g of both protein and fiber.

When you buy them by the can, they are like a buck for 3.5 servings. When you buy them by the bag and boil them yourself, they are like a buck for 14 servings! Plus they taste better, have less sodium, less anti-nutrients and freeze like champions. I use beans in every salad, hearty bowl, omelet and even brownies!

black bean brownies

2. Eggs

Eggs are great because they last forever (well, like a month), are a great source of protein (6g for less than 80 calories for a whole egg) and also have important vitamins like Vitamin D and B12 and are staples in many recipes.

The Fat Burning Veggie Scramble is one of my all-time favorite breakfasts. You can pack in all five colors easily and stay full well into the late morning. You can also hard boil them to have them on hand as awesome, portable, nutrient dense snacks.

fat burning breakfast

3. Bananas

Bananas are filled with fiber and of course potassium and have about 100 calories making them a great addition to breakfast or as a grab-and-go snack. They will vary in price depending where and when you buy them, but generally they are less than a $1 per pound.

I love them fresh to put on top of toast with peanut butter, in optimized oatmeal and as the base to my all-time favorite healthy dessert. If they are past their prime, you can peel then and freeze them for smoothies making them a safe produce investment knowing they will never go to waste.

Sooooo good! Kicked my craving right to the curb! Back on track!

That is bananas!

4. Cauliflower

Even though the cauliflower lacks the vibrant color of many of it’s counterparts, don’t let that fool you. It is a nutrient power house! An entire head can run as low as a buck and have only 145 calories with 12g of fiber and 11g of protein! It also houses key nutrients like Potassium, Iron, Magnesium and Vitamins B6 and C.

I like to call cauliflower the chicken of vegetables because it will do whatever you tell it to. You can chop it up to mimic rice, mash it into look like mashed potatoes, boil and blend as a base for many creamy/cheesey sauces and even flatten it out into pizza crust.

cauliflower pizza crust

5. Sweet Potatoes

If you judge veggies by their color like I do, then you know these guys are good for you. Regular white potatoes aren’t all that bad (when they aren’t buried under cheese, bacon, butter and sour cream), but sweet potatoes win the nutrition war because their vibrant orange color comes from Beta Carotene, making them a very good source of Vitamin A.

Sweet Potatoes will cost you less than a buck per pound and make an awesome side dish to French Toast for breakfast in lieu of hash browns when roasted. They are also delicious mashed, cut up and baked as “fries” and tossed in the crockpot for vegan or turkey chili.

Vegetable French Toast_2

5. Celery

I like celery for a few reasons. It’s not something anybody craves or is really stoked to eat, but it’s essentially a zero calorie food (one cup has about 16 calories) with a few important nutrients like Potassium, Vitamin A and C. It provides a ton of water and crunch making it incredibly satisfying and a good craving kicker. An entire stalk/bunch is usually about a dollar or two and will last quite some time once washed and stored in the refrigerator.

Because it contains so much water, it’s a great staple ingredient for Basic Green Juice and makes a simple snack.  It’s a great replacement to processed, calorically dense and nutritionally inefficient chips or crackers. You can also use it to add bulk, texture and flavor to tuna salad and save yourself from being buried under too much mayo or sour cream.

healthy tuna salad

6. Carrots

Carrots, like their orange sister the Sweet Potato are also a great source of beta carotene, making them an amazingly dense source of Vitamin A. One cup has 50 calories and about 4 grams of fiber and cost less than .70 per pound. Baby carrots are higher in sugar than the larger ones Bugs Bunny eats, however I don’t know of anybody whoever became overweight from overconsumption of baby carrots.

Carrots, similar to celery make great, simple grab and go snacks that provide a ton of crunch and water. They are an excellent vehicle to deliver yummy dips like hummus to your mouth without an inefficient chip or cracker. The Italian Carrot Salad is one of my all time favorites and is perfect for these warm Summer months.

Seriously one of my new favorite Summer Salads!

Seriously one of my new favorite Summer Salads!

7. Dry Oats

Dry oats should be a staple in everybody’s pantry, and not the little microwaveable ones with added sugar. The giant, cheap cardboard canister of plain old quick oats will do perfectly. You can grind them up to make oat flour and use in lieu of refined white flour and will deliver 4x the fiber and double the protein and a few bits of bonus iron as well. Oats should run you about a buck per pound, they last forever and are good for so much more than oatmeal in the morning.

In addition to power packed hot oatmeal, try this overnight oats recipe to maximize your time in the kitchen and have an awesome grab and go quality breakfast in the morning. I also use oats in pancakes and as an incredibly satiating ingredient in my favorite fat burning smoothie recipes.

Raw Oatmeal Take 2.jpg

8. Canned Tuna

Canned tuna in general is a bargain, but when on sale, you can get it for like $1 for a 5 oz can. In that tiny 5 oz can (when packed in water) you’ll get about 200 calories and 40g protein. This is hands down the most affordable source of animal protein. Tuna is also low fat, yet a good source of Omega 3 Fatty Acids and comes with a good bout of  Iron, Phosphorus, Niacin, Selenium as well as Vitamins B6 and B12.

The shelf life of a can of tuna is 2-5 years making it virtually impossible to waste and great to have on hand all-the-time! In addition to being the main staple in that Tuna Casserole I grew up on (thanks dad!), you can used canned tuna in salads and sandwiches. It is awesome runner fuel when paired with white beans and wrapped up in this satisfying lunch!

Healthy Tuna Salad Wrap

There you have it! If these foods are not staples in your pantry they should be. They are certianly all staple in our Clean & Colorful pantry along with nearly 100 other health boosting foods. We are smart and savvy when it comes to selecting the best foods for our customers so we can keep our prices reasonable and still deliver healthy, delicious food that helps you look and feel great. If you haven’t already, place your order from our Kitchen today, you can subscribe and save and get 5 meals delivered to your door weekly for just $70!

Is there a different finance friendly healthy food you love that I’ve not listed here? Share it in the comments! 

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