Eating well has a price. Eating cheaper, less healthy foods may results in significant medical costs and consequences down the road. However, following The Daniel Plan can increase your short-term spending by choosing fresh, organic foods and free-range poultry and wild fish and other nuts, legumes, herbs and spices. So we’ve asked both Dr. Mark Hyman and Dr. Daniel Amen, and volunteer “Smart Shoppers” to give us these cost-effective tips to eating well.


  • Track your spending for a week. How much is being spent on low priority items or high-priced choices?
  • Stop spending on sugar, caffeine, nicotine, and alcohol.
  • Search out cheaper — bulk — sources of fresh, whole foods in your neighborhood.
  • Think about joining your local food co-op. Co-ops are community-based organizations that support local farmers and businesses and allow you to order foods and products in bulk at just slightly over the wholesale price.
  • Develop repertoire of a few cheap, easy-to-prepare meals.
    • Almond Butter on Whole-grain Rye Bread with Fruit Spread, Bananas or Apples
    • Hummus with Celery Sticks or Carrots
    • Sardines in Lemon Juice
    • Dr. Hyman’s Favorite 5-Minute Dinner (Brown Rice, Greens (Collards, Kale or Spinach) and Sardines/Salmon)
      • 1. Heat about 1/2 to 1 cup of the pre-cooked brown rice in a pan with a little olive oil. Put the rice in a bowl.
      • 2. To the same pan, add 1 tablespoon of olive oil and some crushed garlic, which you can buy by the jar. Heat for 1 minute, until the pan is warm but not smoking.
      • 3. Add the spinach or chopped greens, which just need a quick rinse beforehand. Add salt and pepper and stir. Cook just until the greens begin to wilt; about 3 to 5 minutes.
      • 4. Put the greens in a big bowl on top of the rice, and top with a can of sardines or salmon.
      • 5. Season with hot sauce — and enjoy!

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