I often hear people saying…

“I CAN’T eat healthily – it is SO expensive.


“I don’t have time to prepare my food.”

Although I mainly disagree with both – I can possibly see some valid reasons why people make these points.

I have learned that the majority of people we deal with in today’s day and age aren’t prepared to prepare their own food.


These beliefs are based on 3 main issues:

1. Lack of Knowledge.
2. Lack of Priority.
3. Bad Habits/Beliefs

SO how can you ease the stress on the hip pocket but still eat tasty and healthy meals?

1. Learn to substitute healthy alternatives for half the price…

The new Superfood craze is costing people unnecessarily!!!!!!

Did you know that Kale is double the price of spinach but has fewer nutrients including iron and potassium?

Did you know that Quinoa (the go to for GF Carbohydrates) can be replaced with Lentils which are a great source of fibre and contain a richer amount of nutrients?

Did you know that Goji Berries (ridiculously $$$$$) have fewer antioxidants than Blueberries?

Of course, if you are wanting to follow the latest trends and superfoods, your shopping trolley price tag is going to stack up but many of the healthiest staples are actually more affordable than their unhealthy counterparts.


Improve your knowledge – find out what foods are suited to you when and why?
How certain foods affect your hormone control?
How your type of training affects what and when you should eat?

2. Block out 2 hours on a weekend to prepare and research recipes.

Think about this rough equation based on two different scenarios of mine….

1 x 2 hours of shopping, meal prep and research on your day off = 8 meals (3-4 days):

Cost: $30 ($3.75/meal)
Time: 2 hours
Day: Sunday (CONVENIENT!!!!!)


Option 2:
3 x 45 minutes of shopping, 3 x extra driving, meal prep and having to buy ingredients individually (3 – 4 days):

Cost: $55 ($6.88/ meal)
Time: 2 hours and 30 mins.
Day: Monday, Tuesday, Wednesday (INCONVENIENT!!!!)

Allow for 1 day to treat yourself, otherwise, you will go crazy.

Coaches need to find solutions to ‘food acquisition’ and how to keep clients in control of their macro nutrients goals. We need to make foods palatable, time efficient, varied and sustainable in the long term.

Outsmart the food industry that deceives us through advertisements, special deals, fads and ‘health approved’ stickers:

– Shop at markets.
– Look for discount meats.
– Choose meat and vegetables when in doubt.
– Look for a long term, not a quick fix.

3. Change your childhood beliefs and bad habit.

Belief 1: Who taught you how to eat?

Cereal and toast for breakfast…
3 meals / day…
Pasta before a big game…
Carbs keep me full…
If I eat fewer calories I will lose weight. …
Canned Tuna is a good source of protein…

These are all incorrect but are things we have been taught from a young age.

It is a basic question but something people haven’t really questioned in depth….

Often we are brought up with beliefs passed on by our parents or grandparents…. these are old school generations who, with no disrespect, have no idea about nutrition.…

Educate yourself and change these beliefs.

Bad Habit 1: Eating out at cafes/take away foods.

People have too much readily available convenient food to warrant cooking.

We all love socialising and eating. We are all guilty of this.

However, we need to monitor how regularly we do this in order to eat healthy on a budget!

Most people can’t cook well, efficiently or are capable of making interesting tasty food so we decide to eat out or get something take away.

You often pay triple the amount with fewer nutrients when you eat out.

Bad Habit 2: Stop rushing your decision.

You haven’t a clue…..

You stand in line for 5 minutes. Huge signs with lists of foods and even pictures to help guide you……

If you don’t know or can’t be specific about what you want. The server at the counter can’t help you and neither can anyone else.

You get to the front of the line and utter the words ‘I will have that’ in a panic…..

Think about what you are going to order before you get there so that it is healthy and affordable.

I hope that this helps.

Daniel Maitland