I’m a bit of a Type A personality, so the first thing I did was create a wedding planning checklist and quickly realized we were looking at thousands of dollars. Needless to say, my daughter was amazing and willing to DIY whatever she needed to, as well as accept help from others (more on that below). In the end, it was perfect, and she had her dream wedding (on a budget).

If you have a small wedding budget, you’re in the right place. With a little creativity and an open mind, you can bring your wedding vision board to life. From choosing the venue, food menu, flowers, decor, and bridal gown, this post will show you how to make every detail count while sticking to your budget (and even saving some money).

As I mentioned, we saved thousands, but we had help and a lot of it. Some truly amazing people offered to do things for free or at an affordable price. So, you’ll see this advice suggested a lot below. In our experience, people are happy to help  – they want to help! In addition to accepting these generous gifts of time and energy from family and friends, we bought the wine from Costco and Trader Joe’s, ordered the cake from Publix, and let go of some of the things we wanted.

We were fortunate to have a low-cost wedding photographer and saved tons on the wedding flowers thanks to a good friend (more on that below). For the food, my amazing sister cooked for almost 100 people, her gift to my daughter. Her food was so good, in fact, that one of the staff members at the venue told us it was delicious and “this is the kind of food that people really want at a wedding”. See what she made below!

Related: Realistic Ways to Save Money Each Month

Wedding Ideas On A Budget

I’m no wedding expert, so this isn’t a comprehensive guide to having a budget wedding. However, it’s how we saved money on my daughter’s wedding, so we know these strategies work. 

Be Willing To Compromise

Being open-minded and willing to compromise is crucial when planning a wedding on a budget.

• For example, instead of focusing on having the best and most expensive things, be willing to compromise and choose a few things you want the most. For example, my daughter wanted fireworks at the reception. They were an extra $500, so we budgeted for that by saving money in other areas. She and Drew were easy to work with and willing to compromise, which made the entire process more enjoyable and helped save money. 

Your Perfect Day Wedding Planner

The Complete Wedding Planner – A 132 page wedding planning book and organizer with an 18-month countdown calendar and a 12-month bullet point checklist. Keep track of appointments, fittings, vendors, food tastings and more. A great engagement gift!

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Affordable Wedding Food

A simple, approachable menu and help from friends and family will save money on food.

• Ask for help. Do you know an excellent cook? Ask if they would be willing to prepare the food. My sister was a caterer and graciously offered to do all the food for my daughter’s wedding. It was her gift to the kids. Don’t know anyone? Local Facebook groups are a great place to find wedding ideas on a budget, and they often have recommendations for local chefs and caterers.
• Choose simple and affordable food. We chose good old-fashioned Southern comfort food for the menu, and here’s what may surprise you. Several venue employees pulled us aside and said the food was the best they’d ever seen. When the professionals who help execute weddings daily tell you people want easy, unpretentious food – that’s a big statement! If you’re set on fancy, expensive food, you might want to rethink that.
• For the cocktail hour, we served cheese and crackers, charcuterie, nuts, and fresh fruit. It was easy to grab and eat while the guests mingled. The food tables were all decorated with extra flowers and greenery we bought for the wedding. We purchased the wine from Costco and Trader Joe’s, and the cake was from Publix because, as everyone knows, Publix makes the best cakes!

Related: 52 Week Money Saving Challenge + Free Printable PDF

Wedding Flowers On A Budget

Buy your florals and either do it yourself or ask for help.

• When my daughter did the Disney college program, she made the best friends for life. One of those friends had a mother who was a florist, and she offered to do all the flowers for the wedding, which was incredibly generous and kind. She sent us a list of what she needed, and we purchased everything from a local wholesale flower shop. It saved us so much money, and she did a fantastic job, as you can see in the photos!
• Do you have a creative friend who makes beautiful arrangements for their home? Ask them to help with the flowers. They don’t have to be an expert. All it takes is creativity and a good eye. Also, social media is an excellent source for finding tutorials and budget-friendly wedding ideas. There are thousands of free videos showing you how to put together gorgeous bouquets!

Little Book of Wedding Checklists

This portable wedding planner provides all the tools and tips you need to stay organized and stress-free. Streamlining the planning process into easy-to-navigate sections, like accessories and attire, venues and vendors, and flowers and décor!

Shop Here

Cheap Bridal Gowns

My daughter found her dream dress at a pop-up that came to town, and we ended up paying a fraction of what we would have at an expensive bridal boutique. Depending on your budget, you have many options.

• Consider altering the vintage gown your mother or grandmother wore.
• Shop at a department store to find gorgeous dresses at a fraction of the price.
• Ask to buy a floor sample at a boutique or department store. They can be highly discounted!
• Opt for a simple style, which usually costs less, and jazz it up with accessories.
• Local thrift stores often have unique dress options at low prices.
• Consider buying a used wedding dress locally or online at Stillwhite, Nearly Newlywed, Borrowing Magnolia.

Wedding Photography Cost

The photographer can be one of the most expensive things at your wedding, but there are ways to save.

• Look for photographers who specialize in courthouse weddings.
• Post your specific request and budget in your local Facebook group. 
• Use Guestpix or put disposable cameras on the tables so guests can take pictures. Candid shots are fun!
• Skip the getting ready and after-party photos. These aren’t the ones you’re going to frame.

Wedding Venue On A Budget

This can either be the most expensive or the cheapest part of your wedding.

• Some of the best ideas for having a wedding on a budget come from people you know, especially when it comes to the venue. Do you have a friend who has a fantastic backyard? Do you know someone who lives on the beach or a beautiful farm? If so, you may already have the perfect venue that you could use for free! Local Facebook groups are another great place to ask about affordable venues.
• I looked at the photo above from my daughter’s wedding and thought this could be ANY farm. Just look at those views! Instead of thinking, “A farm wedding is all I can afford,” change your mindset to, “I’m going to rock this farm wedding, and it’s going to be PERFECT!”

Renting Wedding Supplies

Depending on the venue, you may or may not have to rent supplies and decor.

• Our venue included what we needed, but I threw my daughter’s bridal shower at my house and needed several large tables, chairs, and linens, which were surprisingly expensive to rent. I went directly to the Nashville wedding Facebook group and asked for suggestions. Ultimately, I found the sweetest woman who took care of everything, including delivery, setup, and returning to pick it up for less than $200. She was a lifesaver! 
• Dollar Tree was a goldmine for supplies. All the gold chargers you see on the tables came from Dollar Tree, juice cafes for a mimosa bar, silver serving utensils, and so much more.

A Year of Us: A Couple’s Journal

Great for gifting―If you’re looking for unique gifts for a wedding. Covering everything from the lighthearted to the heartfelt, help the couple grow closer with a year’s worth of questions.

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Utilize Local Facebook Groups

Local Facebook groups had some of the best wedding ideas on a budget, and they love to share them!

• There are dozens of Facebook groups and forums where people are already asking the same questions you probably have. Some of the suggestions in these groups are brilliant! These were the best sources for finding small, local businesses and creatives, and we would prefer to support them over big box stores.

Honeymoon Budget

It’s all coming out of the same pot, so saving on your wedding will leave more for the honeymoon budget. 

• Let’s say you have a total wedding budget of $10,000, but also want to take a honeymoon. Choose which one is more important. Consider leaving out some of the expensive details, such as a huge cake, paper invitations, an open bar, or valet parking. It can add up to significant savings, leaving you more in the bucket for your honeymoon!

I hope this post has given you some helpful ideas for having a wedding on a budget. If you have any suggestions, please share them in the comments below!

It’s more than smart grocery shopping. It also involves understanding what’s in season (and why that matters), knowing how to properly store fresh produce, and having a collection of go-to seasonal recipes and simple vegetable sides when you’re in a pinch.

Speaking of savvy shopping, it’s a popular topic here on the blog. Be sure to check out my tips for grocery shopping on a budget, stocking up on the least expensive foods, and how to prevent food waste, because we don’t want our hard-earned dollars going in the trash!

Saving money on fresh produce isn’t just about savvy shopping. It’s the leading category of food waste in households, often due to over-purchasing and spoilage from its short shelf life. From the time it’s picked, processed, arrives at the grocery store, and makes it to your table, it’s already weeks old. I can give you all my best tips and tricks for saving money on fruits and vegetables, but you’ll inevitably find yourself with more than you need, so be sure to read to the end, where I’ll share some of my favorite ways to use it up.

Incorporating more fruits and vegetables is one of the simplest ways to improve overall health. Produce is also one of the best natural sources of fiber, a nutrient that supports digestion, helps balance blood sugar, and keeps you feeling full longer. Speaking of fiber, I recently wrote about how increasing fiber significantly improved my health.

Saving Money On Fresh Produce

Buying in-season produce is cheaper, tastes better, and is more nutritious than out-of-season alternatives. One reason is that it’s more plentiful, so there is more of it to cycle through. Be flexible and adapt to what’s in season and more affordable, rather than what you want.

Shop weekly ads and plan your grocery budget around what’s on sale. Your family might love strawberries, but if they’re not on sale that week and apples are, buy the apples.

Asian markets have ridiculously low prices on produce and fresh herbs. Like…crazy low. If you’ve never been to one, I encourage you to go see what deals you can find. This is my go-to place for buying fresh herbs and other unique produce, such as baby bok choy.

Prep it yourself. We’ve all seen those containers of already prepped produce that’s ready to use. They’re convenient, but they come at a high cost. Just today, I saw a package of diced onions at Publix for $3.29. A whole red onion was 89¢. It takes three minutes to dice an onion. This one is a no-brainer. If you want to buy it already prepped, head to the frozen aisle where it’s much cheaper.

Related: Reduce Your Grocery Bill With These Tips 

Buy the bigger size. If something is priced as “each” and not “per pound”, look for the biggest ones to get more for your money. In the picture above, you can clearly see the size difference. It may not seem like a significant savings, but for someone who cooks for one person frequently, like me, it’s the difference between having enough for one meal and possibly two or three. When buying bags of produce, choose the larger bag. Even though the weight is the same, a bag with six smaller apples will last longer.

Farmers’ markets have some amazing deals on produce, but they can also be a money trap. Try not to get sucked into all the fun things and stick to only what you need.  The main benefit of buying from local farms is that it supports small businesses, and you’ll likely receive produce that was just picked and will last longer, helping prevent waste and save money. 

Shop at discount stores like Aldi and Save-A-Lot. For produce specifically, I find the prices unbeatable and the quality superb. This varies by store, but the Aldi I shop at in Nashville consistently offers higher-quality produce than Publix and Kroger at much lower prices. 

Use coupons. Almost every grocery store these days has a loyalty program and a mobile app to go with it, where you can scan weekly sales ads, save digital coupons, and redeem loyalty discounts. My favorite time to do this is when I’m watching TV. It’s an easy, low-effort way to save money on groceries, including produce!

Related: Ingredient Prepping To Save Time & Money

Miscellaneous Tips

• Grow your own garden, join a local co-op, or go to u-pick farms, and use coupons.
• Sign up for newsletters of your favorite produce brands for coupons and discounts.
• Grow your own. I use a LOT of fresh herbs. Having window sills has saved us so much money!
• Properly store fresh produce to extend its lifespan. Click here for a simple list and a free printable.
• Compare unit pricing instead of package pricing. Sometimes what you think is the better deal isn’t.
• Buy less.  It’s easy enough to stop at a grocery store if you need something, which helps reduce waste.

How To Keep It From Going Bad

As promised, here is exactly what I do with produce that’s about to go bad.

Just cook it. A quick cook will often buy you several more days. The trick here is to keep it simple. Just yesterday, I microwaved a potato to prevent it from ripening. I also had bell peppers that needed to be used, so I cut them in half, removed the core, rubbed them with olive oil, and placed them in the air fryer. It took two minutes, and now they will be fine for a few more days. My cooked apples (shown below) take just five minutes to prepare and can be enjoyed for breakfast, as a snack, or as dessert. You can find the recipe here.

Freeze it. Most produce freezes without blanching. If you hate blanching as I do, cook it, let it cool, and freeze it. One of my favorite things to freeze is fresh greens, like kale and spinach. They can go directly from the freezer into a pot of soup, smoothies, or casseroles. Once they’re frozen, you can actually crush them with your hand and voilà, no chopping necessary.

I hope this post has provided helpful ideas for saving money on fresh produce. If you have any suggestions, please share them in the comments below!

Ultimately, the desire to save money led me to create a meal plan on a budget, and I quickly learned that with the right approach, you can prepare delicious, affordable meals while sticking to a realistic grocery budget. Having an arsenal of easy and frugal recipes like my cheesy bean dip (three ingredients), cabbage and beef, and a one-pan sausage and rice helps keep you on track, along with a simple strategy which I’ll share below!

You can apply these tips to any healthy lifestyle, including low-carb, high-protein, dairy, and gluten-free. Create stress-free, budget-friendly meals that make your week easier and wallet happier! 

Preparing three meals a day, whether for your family or just yourself, can feel overwhelming, and sticking to a budget can make it even more challenging. Many people assume meal planning is only for families, but cooking for one person comes with its own set of hurdles. In this post, I’m sharing practical tips and strategies to help you create a meal plan on a budget that works for any lifestyle.

Meal planning is simply knowing what meals you will have throughout the week. It’s not the same as meal prepping, which is preparing complete meals. Meal prepping requires much more time because you cook meals for the whole week. In my opinion, meal planning gives you a little more flexibility. You still know what you’ll eat all week, but you don’t have to dedicate an entire Sunday afternoon to preparing meals. In this post, I’m sharing my tips for meal planning on a budget and for pulling it together as quickly and stress-free as possible.

Related: 25 Ways to Save on Groceries Each Month

Meal Plan On A Budget

You’ll notice that I work backwards. Creating a meal plan on a budget means saving money every step of the way, and that starts with setting a budget, using things you already have, and scouring sales ads. Only then can you plan out your meals.

If you’re a family with young kids, your meal plan will look different than mine. For us, breakfast usually consists of scrambled eggs with cottage cheese and fruit. It takes five minutes. There’s no planning there, but I make sure those items are on my grocery list. All that to say, you don’t have to have a grand plan for every single meal. Sometimes, it’s simply having the ingredients to quickly assemble your go-to meals.

Related: How to Grocery Shop for One Person

1. Set A Budget

• First and foremost, you need to know how much money you have to work with. Depending on how many people you have to feed, your weekly food budget can be drastically different than mine, which is why this post gives you the tools you need to meal plan on a budget rather than giving you a set meal plan.

2. Shop Your Kitchen

• Once you’ve set a budget, shop your entire kitchen. Look for items in the pantry, refrigerator, and freezer near expiration. If you’ve had leftover chili in the freezer for three months, it’s time to eat it, and that’s one less meal for the week you need to plan. After you do this, you will have a list of ingredients and meals to use first. Remember, wasting food is throwing money in the trash, and we don’t do that here!

A simple Pantry + Perishables Inventory List, like the one below, makes this and keeping inventory easy!

3. Shop Sales

• You want to do this before you create a meal list. If a great deal catches your eye, plan some meals around that. Try to find deals on items you can pair with some of the ingredients from above that you already have. For example, if you already have two bags of frozen broccoli and some rice, all you need is a protein. You could make beef and broccoli over rice if ground beef is on sale. If chicken breast is on sale, you could make a broccoli, chicken, and rice casserole. Combining ingredients you already have with items on sale is a great place to start when creating a meal plan on a budget.

4. Write Your Meal Plan

• Now it’s time to write your meal plan. This step is the most difficult for people. One day, I was talking to my daughter, and she said, “Some people can’t think of things like you, Mom.” I’ve never forgotten that. My brain never shuts off when it comes to food and recipes, but if you struggle to come up with ideas for meals, there are millions of ideas on the Internet. I recommend doing specific searches on Google. For example, if a rice bowl sounds good, you can search for “rice bowl” + chicken, which will only return rice bowls with chicken. Without the quotation marks, you will get results for anything with a bowl, rice, and chicken.
• Using a pad like this, write down the recipes you want to make on one side and the ingredients you need on the other, crossing off ingredients you already have. When doing this, combine as many ingredients as possible into one meal. For example, if chicken breast is on sale this week, you can use it in many different ways, like my chicken congee, high-protein pasta salad, or 4-ingredient chicken salad. Rice bowls are a great meal prep because the variations are endless. I make a batch of my oven-baked rice every week.

5. Time To Shop

• You now have a plan and a list, but there are additional ways to save on groceries. I share 25 tips in this post. If you’re usually tempted by other things at the grocery store, consider having your groceries delivered. Additional fees may apply, but they may save you money if you know you’ll be tempted to buy other items. My two favorite services are Instacart and Amazon Fresh.

Note. With Instacart, I pay for an annual membership, which provides free delivery on orders of $35 or more. Amazon Fresh does not charge surcharges but does have a delivery fee.

Related: 18 Realistic Ways To Save Money Every Month

Meal Plan On A Budget – Extra Tips

Avoid Unique Ingredients

• Avoid using unique ingredients that will only be used for one meal. For example, if you find a recipe for chicken curry that calls for unique spices, buy a jar of curry sauce instead. Remember that recipes are guides, not rules, and many ingredients can be substituted or omitted. I wouldn’t go out and buy a five-dollar seasoning for one recipe. I would find a way to work around it. This also helps you repurpose existing ingredients.

Stock Up On Essentials

• Having a variety of seasonings and condiments on hand helps you pull meals together quickly and adapt them easily. For example, suppose you meal prep my broiled chicken thighs. You can completely change the flavor profile by switching up the seasonings you use and the condiments you serve with it. Slowly stock up on seasonings and condiments when they’re on sale. You should be fully stocked within a few weeks, and these ingredients will last a while.

Canned Protein

• Most people think of the meat or seafood department when choosing a main protein, but canned tuna and salmon are healthy and affordable protein options. Tuna salad with rice crackers is one of my favorite high-protein, five-minute lunches, and I always make my high-protein tuna pasta salad for meal prep!

Cook Once, Eat Twice

• At the beginning of your meal plan journey, you can freeze ingredients like cooked protein, rice, and raw and cooked veggies. You’ll have a freezer stocked with ready-to-go ingredients within a few weeks. I always double my broiled chicken thigh recipe and my one-pan sausage recipe (shown below) so I can freeze them into serving-size portions in my favorite freezer containers. one-cup portions. You can use these ingredients to prepare quick, easy meals.

I hope this post has provided helpful ideas for creating a meal plan on a budget. If you have any suggestions, please share them in the comments below!

From getting creative with leftovers, using what you’ve got, packing a lunch, and getting your kitchen organized, these are just a few strategies that I practice myself, and I know they work. It’s not just about shopping sales and meal planning. Those are good, but let’s dive a little deeper.

For more ways to save, it’s not too late to start the 52-week money savings challenge, read my top 5 tips for saving money, and build an emergency savings account (even when you don’t think you have enough).

My OG’s may remember that before I rebranded to Plain Everything, my blog was all about saving money. I rebranded because I wanted to talk about more of the things I love, like cooking and Disney, but saving money was and still is my jam. If you’ve been paying attention to everything I write about here on the blog, there’s always a subtle nod to my roots. I have a whole series on how to save money at Disney World, and almost every recipe I post is budget-friendly.

Saving On Food

When it comes to saving on food, we’ve discussed how to shop on a budget, how ingredient prepping saves time and money, and which foods are least expensive. But how do you save money on groceries at home? Today, we’re discussing that and more, including how to prevent food waste (which is money going to waste), getting your kitchen organized, and why that matters. Let’s dive in.

Related: Side Job Ideas (To Make Extra Money)

No Spend Challenge

• To save money on groceries immediately, challenge yourself to use what you’ve got. I actually do this about three times a year. It’s easy to forget about things in the back of the pantry or freezer. Challenging yourself to cook from what you’ve got is a great way to save on groceries. When I do this, I still buy the things we use every day, like eggs, coffee, and cream, but I make a conscious effort to make meals and snacks with what I already have.

Pro tip. Having a simple spending/budget tracker like the one below will help keep you in check!

Get Organized

• Organize your entire kitchen. Take note of what you already have so you can plan to use it as soon as possible. Knowing what you have prevents duplicate purchases and gives you a starting point for meal planning. An organized kitchen also saves time and sanity. I’m easily overwhelmed by a messy panty. Keeping things organized ensures you can find what you need quickly!

Pro tip: Implement a “first in, first out” system. When you bring home new products, place them behind the older ones so they are used up first. A simple Pantry + Perishables Inventory List, like the one below, makes this and keeping inventory easy!

Use It Up

• Saving on food and preventing waste go hand in hand. Throwing food away is throwing money away. Use or freeze things before they go bad. Plan meals around what you already have, focusing on items that need to be used first. For example, as I write this, I have an avocado and some tomatoes that need to be used, so I’ll make a quick batch of guacamole and plan dinner around what pairs well with it. 

Bring Food With You

• We’re all guilty of this, including myself. A “quick trip to the store” turns into four different stops, and now you or your kids are hangry. Bring snacks! No one is going to starve to death, but having a few snacks with you will satisfy everyone until you get home. I can’t tell you how many times I have found myself in this position and then been mad at myself for spending the money. Use whatever you already have to make portable snack bags and save money. Nuts, cereal, dried fruit like raisins, or whatever cookies or crackers you have on hand!

Pack Your Lunch

• One of the easiest ways to save on groceries is to bring your lunch. Almost everyone my husband works with leaves for lunch. I can’t imagine how much they spend per month. He prefers home-cooked meals, so leftovers never go to waste in our house. Dining out is something you can stop immediately. It’s SO expensive. Save that cash for a nicer meal out once a month. My husband and I have noticed that the more we eat out, the less special it feels.

Pro tip: Immediately store leftovers in lunch containers, so they’re ready to go throughout the week!

Repurpose Leftovers

• Eating up those leftovers prevents food waste, period! If leftovers aren’t your thing, try repurposing them. Turn chili into taco salads, meat and vegetables can be topped with cheese and mashed potatoes for a riff on shepherd’s pie, spaghetti can be made into a crispy spaghetti pie – you get the idea. A quick Google search will help you turn those leftovers into a whole new dish your family will love!

Saving On Food Requires Creativity

• Let’s say chicken parmesan is on your list this week and calls for mozzarella cheese, but you don’t have any. You can use literally any cheese. With a bit of creativity, ingredients can be swapped, and you may even wind up with something you like better. I recently needed heavy whipping cream for a sauce and used cream cheese because that’s the only creamy dairy product I had. It worked beautifully, I saved myself a trip to the store, and used up the rest of my cream cheese, too. Blended beans can thicken soups, crushed crackers and chips can replace breadcrumbs, and ground meats are interchangeable. 

Pro tip: Recipes are guides, not rules. Don’t be afraid to play around with ingredients, work with what you’ve got, and make it your own!

Related: 18 Realistic Ways To Save Money Every Month

Start Food Prepping

• This is simply having things ready to go. Make it a priority. I posted my simple process for ingredient prepping here. Statistically, over 40% of families order take-out because they’re tired and don’t feel like cooking. If you have some things already prepped and ready, you can have dinner done in 20 minutes – and save that money. 

Pro tip: My favorite containers for food prep are linked here. These are affordable, durable, dishwasher- and freezer-safe, and can be taken from the freezer to the oven. They’re BPA-free, and I love that you can stack the various sizes neatly in your freezer or refrigerator. I use the half-cup portion size most. It’s the perfect amount to grab a quick rice bowl for a one-person meal!

Cook More For Later

• Making larger batches of freezer-friendly meals saves time and money. If you’re making chili, make a triple batch and freeze some. You can also batch-cook parts of a meal you’re already making. For example, if you’re making shredded chicken for tacos, make extra and freeze some for another meal. There is no right or wrong way. Do whatever works for you! My go-tos are baked rice (a fan favorite on the blog), breakfast sandwiches, and gluten-free sausage balls.

Say Yes To Water

• We can’t talk about saving on food costs without acknowledging the small expenditures that add up, such as soda and energy drinks. Frankly, these things should be a treat, not an everyday thing – IF you’re trying to save money on food. I know many people dislike water, but hear me out. My husband was buying energy drinks almost every day. He doesn’t dislike water, but it had become a habit. Once I showed him the monthly cost, he was shocked and went back to drinking water (most of the time). 

Pro tip: Nickels and dimes add up. Saving a couple of dollars on energy drinks and lattes may not seem like much, but it will save us around $50 a month or $600 a year!

I hope this post has provided helpful ideas for saving on food at home. If you have any suggestions, please share them in the comments below!

Protein gets most of the spotlight, and while I’m absolutely a fan, fiber plays a powerful role in heart health, weight management, and long-term wellness, and it deserves some credit, too. I knew fiber mattered, but I didn’t prioritize it until I was forced to.

Easy high fiber recipes like my creamy chickpea and veggie salad and pasta salads loaded with protein and fiber were on regular rotation and are just as delicious as they are nutritious. To make it simple, choose a few of these quick, high-fiber recipes and incorporate them into your weekly meal prep!

After dealing with severe digestive issues post-gallbladder removal, I learned firsthand how fiber can improve digestion, support gut health, and even help with blood sugar control and cholesterol. A fiber rich diet became a health necessity, and I learned a lot – quickly!

Here’s the good news: eating more fiber doesn’t require complicated rules or drastic changes. With simple and practical changes, it’s easier than you may think. My plan included easy, high-fiber meals  and supplements. I kept it uncomplicated and straightforward and still reached my goals. In this post, I’ll share exactly what worked, why fiber is so powerful, and how you can start benefiting from it right away!

Be sure to grab your free list of high fiber foods at the bottom of this post!

Fiber Rich Diet

I’ve always known fiber was necessary, but I never truly prioritized it—not because I don’t care about my health, but because it felt like one more thing to manage. About a year ago, I was diagnosed with gastritis caused by bile backing up into my stomach, a side effect of having my gallbladder removed, and the mountain of medications I was taking while going through treatment for tonsil cancer. Bile is highly damaging to the stomach lining. , so I went on a deep dive trying to figure out how to get it out of my stomach. Instead of masking the issue with medication, I focused on finding the root cause and treating it, with my doctor’s approval. The answer? Fiber. 

Bile binds to fiber and is carried out of the body, which helps lower cholesterol. I committed to a fiber-rich diet and added a daily fiber supplement. My goal was 10 grams of psyllium fiber a day. It took about a month to work my way up to that while also incorporating high-fiber foods. Three months later, my stomach had healed, the bile was gone, and my cholesterol dropped by 70 points. I wanted to share my story because fiber didn’t just “help”—it healed me.

Related: High Fiber Apple & Yogurt Parfait

What Does Fiber Do For The Body

I’m obviously not a doctor, and most of this information can be found online. I won’t spend too much time here because what I really want to show you is how easy it is to eat a fiber-rich diet with the right foods and a simple plan. Prioritizing fiber can have a profound positive impact on your overall health.

1. Supports Healthy Digestion
   A fiber rich diet keeps digestion moving smoothly and helps prevent constipation.
2. Feeds a Healthy Gut Microbiome
   Fiber nourishes beneficial gut bacteria that support digestion and immune health.
3. Helps Lower Cholesterol
   Soluble fiber binds to cholesterol in digestion, helping lower LDL levels over time.
4. Stabilizes Blood Sugar
   Fiber slows carb absorption, helping prevent blood sugar spikes and crashes.
5. Promotes Satiety
   A fiber rich diet helps you feel full longer, reducing overeating and snacking.
6. Aids in Weight Management
   High-fiber foods are filling and lower in calories, supporting long-term weight control.
7. Supports Heart Health
   Fiber helps reduce inflammation and promotes healthy cholesterol levels.
8. Encourages Regularity and Colon Health
   Fiber supports regular bowel movements and long-term colon health.
9. Improves Energy Levels
   A fiber rich diet helps maintain steady energy without sudden crashes.
10. Supports Long-Term Metabolic Health
    Fiber supports insulin sensitivity and overall metabolic health as you age.

The beauty of fiber is that it’s a relatively harmless way to improve your health. Having said that, if you’re dealing with chronic issues or are on medications, you should always ask your doctor.

Great Sources Of Fiber

When I committed to eating more fiber, I taped the list at the bottom of this post to my refrigerator so I saw it every day. As part of my weekly ingredient prep, I included a few of those high-fiber foods. Since most of these ingredients are affordable, preparing quick, budget-friendly meals made it easy for me to hit my goals. Bonus. Many of these are also high in protein!

• Lentils (cooked) – 1 cup – Soluble: 7 g | Insoluble: 8 g – Link Here
• Black beans (cooked) – 1 cup – Soluble: 5 g | Insoluble: 10 g – Link Here
• Chickpeas (cooked) – 1 cup – Soluble: 4 g | Insoluble: 8 g – Link Here
• Green peas (cooked) – 1 cup – Soluble: 4 g | Insoluble: 5 g
• Barley (cooked) – 1 cup – Soluble: 6 g | Insoluble: 4 g
• Oats (cooked) – 1 cup – Soluble: 3 g | Insoluble: 1 g – Link Here
• Chia seeds – 2 tbsp – Soluble: 4 g | Insoluble: 6 g – Link Here
• Flaxseed (ground) – 2 tbsp – Soluble: 3 g | Insoluble: 5 g – Link Here
• Almonds – ¼ cup – Soluble: 1 g | Insoluble: 3 g
• Artichoke (cooked) – 1 medium – Soluble: 4 g | Insoluble: 6 g
• Broccoli (cooked) – 1 cup – Soluble: 2 g | Insoluble: 3 g
• Sweet potato (with skin) – 1 medium – Soluble: 2 g | Insoluble: 4 g
• Carrots (cooked) – 1 cup – Soluble: 2 g | Insoluble: 3 g
• Raspberries – 1 cup – Soluble: 3 g | Insoluble: 5 g
• Pear (with skin) – 1 medium – Soluble: 3 g | Insoluble: 3 g
• Avocado – ½ fruit – Soluble: 2 g | Insoluble: 5 g
• Popcorn (air-popped) – 3 cups – Soluble: 0.5 g | Insoluble: 3 g – Link Here
• Chickpea pasta (cooked) – 1 cup – Soluble: 3 g | Insoluble: 5 g – Link Here
• Coconut (unsweetened flakes) – ¼ cup – Soluble: 1 g | Insoluble: 4 g – Link Tree

You don’t need every food on the list at once. Pick three or four each week and keep them ready to use. Simple combinations—like black beans, sweet potato, and avocado—work in tons of meals. I also have a post on budget meal planning if you need ideas.

Supplements For A Fiber Rich Diet

Lastly, let’s talk fiber supplements. They can help bridge the gap when dietary fiber intake is low, but the choices can be overwhelming. Let’s break down the main types of over-the-counter fiber supplements so you can choose what works best for you.

• Soluble fibers, such as psyllium and inulin, absorb water and form a gel in the digestive tract. Psyllium is a soluble fiber and has been shown to support regularity and lower LDL cholesterol by binding bile acids, while inulin is a prebiotic that promotes beneficial gut bacteria. Non-fermentable soluble fibers, like methylcellulose, provide stool support with less gas production, making them suitable for sensitive individuals.
• Insoluble fibers, including cellulose, increase stool bulk and promote regular bowel movements but have minimal impact on cholesterol or blood sugar.

Choosing the right fiber supplement depends on your health goals and digestive tolerance.

• Psyllium Fiber
  • Type: Soluble, gel-forming
  • Best For: Regularity + cholesterol
  • Watch For: Needs lots of water
• Inulin Fiber
  • Type: Soluble, prebiotic
  • Best For: Gut bacteria support
  • Watch For: Gas if increased too fast
• Methylcellulose Fiber
  • Type: Soluble, non-fermentable
  • Best For: Sensitive digestion
  • Watch For: No prebiotic benefit
• Cellulose / Wheat Dextrin
  • Type: Insoluble or mixed
  • Best For: Stool bulk, regularity
  • Watch For: Less impact on cholesterol

Always increase fiber slowly and drink enough fluids to reduce digestive discomfort.

Final Thoughts

• The biggest tip? Keep it simple. Choose a few foods, buy them weekly, prep them so they’re ready to go. If prepping feels overwhelming, frozen vegetables are a great option—they’re already done for you.
• Keep an easy high fiber salad in your fridge for quick snacks or to have with a meal. You’ll love my Italian cannellini bean salad. It only requires a few ingredients and is absolutely addictive!
• Give yourself grace. Do what you can when you can. The more stringent a schedule I give myself, the more I fail. Instead, I keep the house full of easy, high fiber choices from the examles above and incorporate as many as I can. You don’t have to be perfect every single day.

Free Printable High Fiber Foods List

If you’ve been wanting to start a fiber-rich diet, I hope this post has encouraged you and helps you hit your goals. Please leave a comment or email me here if you have any questions. I’m always happy to help!

Healthy cooking for one begins with planning. Without a plan, things can get out of control quickly. You can easily buy too much food, resulting in a lot of waste, which is your hard-earned money going in the trash. With the tips below, I hope to help you streamline the process and make it less stressful.

Continue reading to learn my strategies for saving money at the grocery store, repurposing leftovers, batch cooking, and preparing healthy meals for one on a budget!

Learning how to cook for one person can take time and effort. With a husband who travels for work and is gone a lot, I completely change how I plan and prepare my meals when he’s gone. With the right strategies and tips, you can create delicious meals tailored to your needs and wants without breaking the bank. 

How To Cook For One Person

Before we dive in, I genuinely believe this is self-care. If you can shift your mindset, it won’t feel like a chore. 

• Cooking for yourself saves money and is healthier than grabbing takeout. 
• Pour some wine, play some music, and try to enjoy the process. Don’t rush it.
• You are in control of the ingredients, making it easier to tailor dietary restrictions.
• Enjoy the satisfaction of creating something delicious and nourishing for yourself.
• Experiment with different flavors and cuisines without having to please anyone else.

“Cooking is like love. It should be entered into with abandon or not at all.” – Harriet Van Horne.

Meal Planning For One

Meal planning is an integral part of the process. It keeps you on track and saves money by making the most of your ingredients. Don’t overcomplicate it. Here are some tips!

• Step One: Look at your weekly schedule to determine how many meals you need. Consider any commitments, such as work lunches or dinner plans with friends.
• Step Two: Based on step one, create a simple meal plan template that includes your favorite foods and snacks. If you’re craving tacos, build a simple plan around those flavors.
• Step Three: Look for recipe inspiration online and jot down some ideas that use similar ingredients. For example, ground beef, cheese, and salsa for tacos can also be used in rice bowls and egg scrambles. 
• Step Four: Once you have chosen your recipes, make a detailed shopping list based on the ingredients needed for each meal. Before going to the store, check what you already have in your pantry and fridge to avoid buying things you don’t need.

I have a separate blog post with more tips on how to meal plan on a budget!

Cooking For One On A Budget

Now that you have a plan, it’s time to shop. We have many articles on ways to save money at the grocery store, so be sure to go back and check those out.

• Taking advantage of sales is one of the easiest ways to save money on food. I like to review the sales flyer before making my meal plan to find lower prices on the ingredients I need.
• Shopping in the bulk bins or at the deli counter allows you to buy smaller portions of ingredients, which is perfect for single-serving meals. This way, you can get just the amount you need, saving money and preventing leftover ingredients from going to waste.
• Protein is the most expensive part of a meal. Choose affordable protein sources like eggs, canned tuna or salmon, or chicken thighs instead of breasts, lentils, and chickpeas. These ingredients are incredibly versatile and can be used in a variety of dishes.
• To save on produce, buy frozen and seasonal. Frozen produce saves money and waste. Seasonal fruits and vegetables are more abundant and, therefore, cheaper.
• Learn to love store brands. Being a brand snob is a money suck. Opting for store-branded products can save you significant money without compromising quality.

I’m an advocate of not going to the grocery store. It eliminates impulse purchases, which can result in overspending and overbuying. I regularly get groceries delivered via Instacart and Amazon Fresh.

Related: How to Grocery Shop for One Person

Prep Your Ingredients

Now that you have a plan and you’ve done your shopping, it’s time to do some prep. Prepping ingredients in advance will take some of the stress out of mealtime. You can see my weekly ingredient prep process here.

• Wash and cut produce. I use bell peppers, onions,and scallions almost daily, so I always have them prepped and ready to go in my fridge. I love these glass containers for keeping things organized.
• Cook grains in advance. My oven-baked rice is in regular rotation at our house. It can be used for quick meal bowls and even breakfast. Rice and eggs are a fast and easy breakfast, high in protein and filling. Quinoa, farro, and pasta can all be cooked in advance.
• Prep and cook your proteins. Cooked ground beef or turkey can be used for quick breakfast scrambles, protein bowls, and so much more. You can also freeze it into meal-size portions so there’s no chopping required when you’re ready to eat.

These are my favorite freezer containers for food prep. They come in various sizes, so you can mix and match them depending on your needs!

Repurpose Your Leftovers

When you cook for one person, you inevitably have leftovers, and many people only like eating the same meal once. Here are some ideas for turning those leftovers into something else.

• Make an omelet: Most leftover veggies and protein can easily be used in an omelet or egg scramble. 
• Easy stir-fry: Leftover rice, noodles, protein, and veggies with store-bought sauce for a quick stir-fry.
• Love soup? Cooked veggies, cooked protein, and grains can be combined into a hearty soup. I used leftover chicken in the congee recipe above. You can find that recipe here.

How To Make Cooking For One Easier

For those who don’t enjoy cooking, let’s discuss ways to make the process a little more enjoyable.

• Keep it simple. Avoid complicated recipes with long ingredient lists. When looking for recipe inspiration, search “5 ingredient recipes” or “20-minute meals”.
• Use an air fryer or toaster oven for tasks such as baking, broiling, toasting, and reheating. They’re perfect for cooking single servings without turning on the stove or washing multiple dishes. I have this air fryer and love it!
• Eat whatever you want! Don’t pressure yourself into thinking dinner has to be dinner food. The beauty of living alone and cooking for yourself is that you don’t have anyone else to please. Scrambled eggs and cottage cheese are on regular rotation in my house!
• If you don’t want to prep produce, buy it frozen! These days, you can find everything from onions to potatoes in the frozen section. It’s prepped and ready.

No one is giving anyone an award for doing it all from scratch. I buy prechopped, frozen, and ready-to-go ingredients all the time because sometimes you don’t want to chop an onion!

Related: 25 Ways to Save on Groceries Each Month

Batch Cooking For Quick Meals Later

Make larger meals that you can divide into smaller portions and save for later. This allows you to have a stockpile of ready-to-go meals. Here are some meals you can make in big batches and freeze for later.

• Soups are perfect for batch cooking because they hold up well and thaw easily. Avoid adding pasta, which can become overcooked and mushy.
• Mini casserole-style meals like a layered taco bake, shepherd’s pie, chicken and rice, and tater tot casseroles are affordable, filling, and freeze well.
• Hearty beef-and-bean chili is one of my favorite meals to batch-cook. It reheats beautifully and tastes even better!

I hope this post has given you inspiration and helpful tips for cooking for one person. If you have any suggestions, please share them in the comments below!

From a handyman business to driving for Uber, the side hustles on this list come from personal experience, so we know they work. If you need ways to make money that you can trust, you’re in the right place!

If you’re looking for ways to make extra money, saving money may be helpful. Our top five tips for saving money, as well as 18 additional realistic tips, may also be helpful.

I can’t tell you how often I’ve looked for side job ideas online, only to feel frustrated with what I find. Online surveys? No, thank you. Start a blog? You’ll be lucky if you make a dime in the first three months. If you’re reading this post, you need real and honest advice. So, when I sat down to write this post, I focused on side job ideas we’ve personally had success with or that we know someone has.

These aren’t get-rich-quick side hustles, and I would caution you to be very leery of that type of advice. If it sounds good, too good to be true, it probably is. You’ll have to put in the work, but you can start generating income from most of these ideas within a week or so!

Side Job Ideas – That Actually Work

Before we dive in, I can only assume that if you’re looking for ways to make extra money, money is tight. If that’s the case, you must be in the right mindset. That means while you’re working hard and doing some of the side jobs on this list, you must also get your spending in check. Money saved is money earned. We have several articles on saving money that may be helpful. Let’s dive in!

Sell On Facebook Marketplace

Facebook Marketplace (and local buy/sell groups) makes selling your stuff easy. Find local groups, list the items you want to sell, and coordinate the exchange. Gently used clothing, baby items, furniture, electronics, small appliances, books, fitness equipment, and tools sell well. Before starting, read the rules to ensure your listings don’t get removed. Sign up for Facebook Marketplace here.

Sell On eBay

I was an eBay seller in college and made a decent living by drop-shipping items from big-box stores. While eBay is one of the more complicated ways to make money, you can make a lot of money there, especially if you have a good eye for valuable things. My niece has an eye for vintage clothes and toys and has a thriving eBay business. She finds most of the products she sells at yard sales and Goodwill outlets, where you pay a set price per pound. Start selling on eBay here.

Related: Realistic Ways to Save Money Each Month

Drive For Uber

Of all the side job ideas on this list, this is the one that my own husband does and truly enjoys! He’s a people person, so this is right up his alley. Setting up an account is an easy, step-by-step process, and you’ll experience a short waiting period while your background check is completed. Here are a few tips and tricks from my husband. 

• It’s nice to keep bottles of water, mints, hand sanitizer, and extra phone chargers in the car for riders.
• Get out of your car and help your passengers. I can’t tell you how many Uber drivers have watched me struggle with my bags and never offered to help. Most Uber drivers don’t receive many tips, but my husband does, and it’s because he does thoughtful things like this.
• Be friendly, but don’t overdo it. You’ll know pretty quickly if someone wants to talk to you. If they don’t, leave them alone. 
• You’ll likely receive many questions about local restaurants, coffee shops, shopping, and other areas of interest. Print a small cheat sheet to hand out when people ask. They’ll be so grateful! Sign up to be an Uber driver here.

Deliver Food

As the holidays approach and people become busier, the demand for food delivery skyrockets. You can set your hours, choose your deliveries, and work as much or as little as you want. DoorDash, Grubhub, and Postmates are great places to start. You can earn anywhere from $15 to $20 an hour, and even more during busy periods. Provide good communication, look presentable, be polite and friendly, deliver on time, and you might even rack up some tips!

Pro tip: Avoid driving during rush hour. You’ll be sitting in traffic more than driving. Focus on delivering during peak times, such as football Sundays, Fridays/Saturday evenings, and weekdays during lunch, when people are most likely to order delivery.

Related: Realistic Ways to Save Money Each Month

Provide A Service

There are many side job ideas, but being a handyman has genuinely changed my son’s life. He started his business about a year ago and has stayed busy ever since. I can’t tell you how often I’ve needed someone to install a ceiling fan, repair a toilet, move a heavy piece of furniture, or mow my lawn. You’re almost guaranteed to be successful when you provide a service that someone needs. 

Pro tip: It’s up to you to spread the word. People don’t know about your service unless you tell them. Social media makes advertising easy, and your friends and family can share, too. You can also sign up for TaskRabbit, a platform connecting people to handymen in their area.

Use Your Talent

Sites like Fiverr connect you with people who will pay you to do a variety of tasks. I just hired someone to make Pinterest images for me. I’m not creative in that area, and it takes me forever. I’d rather pay someone with more experience to get it done quicker. If there’s something specific that you’re really good at, chances are there’s someone out there who is willing to pay you for it. You can get some ideas by browsing Fiverr. The downside to Fiverr is the waiting, but once you have regular clients, this can be a lucrative little side hustle! Sign up for Fiverr here.

If You’re Crafty, Sell It!

When we lived at Fort Knox, I started making crafts and selling them at various places around the Fort Knox area. I loved all the people I met and made extra money, which we needed back then as a young military family with two kids. These days, there are numerous ways to sell items both locally and online. You can sell a variety of items, including handmade jewelry, soaps, candles, artwork, stationery, pottery, farmhouse signs, woodworking, blankets, and ornaments.

Locally, you can sell at farmers’ markets, holiday bazaars, and local Facebook buy/sell groups. You can even ask local businesses if they’d be willing to carry your goods for a share of the profits. Online, you could post on your personal social media channels, ask friends and family to share your posts, or sell on sites like Amazon Handmade, Etsy, and through your own social media channels. This is one of my favorite side job ideas!

Related: How To Lower Your Electric Bill

Snag A Seasonal Position

Have you ever noticed all the help-wanted signs that pop up around the holidays? Virtually every single retail business needs extra help, and since holiday shopping starts picking up in October, you’ll have a couple of months to earn extra cash before the holidays. Third-shift stocking jobs are popular this time of year because stores typically replenish their shelves during this period. I worked one of these jobs in my 20s, and I loved it! 

Indeed has hundreds of seasonal positions available if you’re looking for ways to make money from home. They typically require a landline phone, reliable Internet, a quiet work environment, and online training before you can begin.

Flip Home Furnishings

One of my best friends does this and loves it! If you see a piece of furniture on the side of the road, stop and pick it up. Sometimes, an old chair needs a little sanding and a fresh coat of paint, and you can turn right around and double your money. Facebook Marketplace and local buy/sell groups are great places to buy AND sell your items. Check Goodwill stores and flea markets, or ask friends and family if they have any old pieces they want to get rid of. Sometimes, people just let you have things if you’re willing to pick them up for free.

Related: 25 Ways to Save on Groceries Each Month

Rent A Room

If you have a spare room and an open mind, you can make a nice chunk of change doing this. Sign up with Airbnb, VRBO, or advertise locally. Sometimes, simply sharing the word with friends, family, or on your social media account is all you need to do. Traveling nurses, businessmen, and students always look for affordable places to stay!

To prepare the room for guests, I suggest keeping the decor simple and uncluttered. A bed, a dresser, a small nightstand or table, and a light are all you need. Remember that people will bring their own things and appreciate the extra space.

That’s it, friends! I hope this list of side job ideas has given you some inspiration. If you have any to share, please leave a comment below!

The plan is perfect for those who need structure rather than a more flexible savings plan without a clear strategy. If you’re ready to turn your New Year’s resolutions into real action, stick with me, and I’ll show you how to make this challenge fun, flexible, and totally doable.

And to help you reach your financial goals, we have dozens of money-saving tips on the blog, including 18 realistic ways to save money and realistic ways to make extra money!

There are countless ways to save money, yet thousands of people still struggle to do so. Most of the plans I see online are unrealistic and will set you up for failure. The 52-week money-saving challenge works because it’s realistic, customizable, and easy to understand.

This post breaks it all down for you. Don’t forget to grab your free printable so you’re ready to go in 2026!

Related: 5 Tips To Save More Money

52 Week Money Saving Challenge

The 52-week plan is a super-simple way to build cash over the course of a year.

1. You start small—just $1 in week one—then add one extra dollar each week.
2. So week two is $2, week three is $3, and you keep going until week 52, when you save $52.
3. By the end of the year, you’ve saved $1,378 without really feeling it.

It’s an easy, low-pressure way to build a steady savings habit and actually stick to it.

What you do with the money is entirely up to you. Most people use it for Christmas, while others add it to their emergency fund. Ours typically goes right into a savings account for our next Disney trip!

As for where to save it, you have options. You can add it to an existing savings account or start a new one. Personally, I add it to a high-yield savings account, which accrues more interest than a traditional savings account. It also makes it a little harder to access the money. Both options are convenient because you can transfer the money each week quickly, either online or from the app on your phone. 

Related: 18 Realistic Tips To Save Money Each Month

Variations To The Plan

There are many variations to the plan, so that you can choose what works best for you!

Reverse 52-Week Challenge

• Instead of starting with $1, you start big with $52 in week one and work your way down. It’s great if you’re most motivated at the beginning of the year or want faster results upfront.

Pick-Your-Week Challenge

• Each week, choose whichever amount works best for your budget. On tight weeks, grab a smaller number; on good weeks, knock out one of the bigger ones.

Double-Up Challenge

• If you want to build savings faster, double the weekly amounts. So instead of $1, you start with $2, then $4, then $6, and so on. You’ll save a lot more—but still in manageable steps.

Flat-Rate Challenge

• Choose a set amount—like $20 or $25—and save that every week for 52 weeks. No increasing numbers, no tracking a pattern, just a simple “set it and forget it” plan

As promised, I’ve included a free printable PDF below. Print out as many copies as you need and get ready to start saving in 2026!

52 Week Money Saving Challenge Free Printable PDF

52 Week REVERSE Money Saving Challenge Free Printable PDF

Since this needs to last all year, I like to print it out, laminate it, keep it on my fridge, and use a washable marker to check off the deposits as I make them. It stays clean and lasts all year!

Related: How To Save Money On A Budget

I hope this post has inspired you to take on the 52-week money-saving challenge in 2026. I’m cheering for you and would LOVE to hear from you if you’ve done the challenge or have any tips to share!

You’ll also discover how to track your spending, cut expenses, and even lower your monthly bills! Use these tips to save for a rainy day, build your emergency fund, or have extra cash for the holidays, vacations, or whatever your goals are. The hardest part is just getting started, so I’ve narrowed it down to five of the easiest and most realistic ways to help you start saving!

When I was growing up, we didn’t have much. My mother died at a young age, and my dad was left with three young girls. He worked hard to provide for us, and money was never just handed out. If we wanted it, we worked for it, which taught us to think about how we spend it. 

Fast forward 20 years. I was a young mother, and we didn’t have much left. However, because of those lessons I learned at an early age, we continued to work hard, be responsible with money, and we got through it.  To this day, I still live frugally. Saving where you can gives you more for what you need. So when a friend recently asked me for five tips on saving money, I had to think it over. I’ve written several articles on saving money, but here are five of my personal favorites!

5 Tips On How To Save Money

When it comes to saving money, most of the advice you see online is unrealistic and repetitive. A significant amount of information is copied and pasted from other websites or AI tools, and whoever is writing it seems out of touch with reality. Everything I write about on this blog comes from personal experience. I value my money, and I value yours. I genuinely hope these tips help you. As a reminder, I have dozens of articles on saving and making extra money.

Immediately Stop Spending

If you’re researching ways to save money while drinking a nine-dollar drink from Starbucks, that’s nine extra dollars that could still be in your bank account. Nickels and dimes add up, and little splurges will sabotage you. Frivolous spending has to stop.

• Intentionally choose to save money every day. For example, I was starving on my way home yesterday and wanted to stop at my favorite little sushi place, but I didn’t. Those small choices add up to significant savings. I’m also not saying that you should never splurge, but it should be intentional, like planning a nice lunch or date night. It’s the frivolous, mindless spending that can sabotage your budget.
• Put a spiral notebook or expense tracker on the kitchen counter to get your spending in check. Don’t use your phone or any fancy apps where you’ll forget to do it. We used an old-fashioned spiral notebook right on the counter. Every day, write down everything you spend. Whether it’s a Coke from the vending machine at work or lunch at McDonald’s, physically write it in the notebook. There’s something about seeing this daily that helps keep you in check. The first time we did this, we were shocked at how much we had spent. It clearly shows you the areas you need to get in check.

Stay Home + Do Free Stuff

Staying at home is one of my favorite tips on how to save money. By staying home more, you save money by not spending it. However, I realize you can’t stay home all the time, and you don’t have to sacrifice fun when trying to reach your goals. Here are a few low-cost activities.

• Many communities offer free events, such as movies in the park, outdoor concerts, festivals, and more. At these events, there are often free activities for kids. Your children do not care how much money you are spending on them. What they remember is that you were together and having a good time.
• For adults, these events can be just as meaningful. In Nashville, there are numerous free concerts at parks throughout the city. Shannon and I will pack a picnic using whatever we can find at home, bring a blanket, and enjoy a free evening listening to great music and socializing with others. You don’t need to spend a dime to have a great time and make memories!
• Family game nights or hosting a game night at home with friends are one of our all-time favorite things to do. The adults have fun playing games and socializing, while the kids run around the house. Ask everyone to bring a dish, and you have a free or low-cost evening making memories with friends.

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Cut Household Expenses

Review all your subscriptions and cancel any that you don’t use or use infrequently. I do this several times a year. My husband is notorious for signing up for things and forgetting. Those small, automatic subscription payments add up!

• Cut the cable or find an alternative. I recently canceled my AT&T internet service, and my son added me to his T-Mobile account. I pay half the bill—about $22 per month—saving me $88. You also don’t need five streaming services. Pick two or three you use the most, and cancel the rest.
• How long has it been since you shopped around for lower insurance rates? You might be surprised how much you can save, especially if circumstances have changed. When I switched from our small hometown insurance company to State Farm, I saved over $100 a month. 

Save Money On Food

Food is a necessity, not a luxury, and it’s usually the most substantial expense for most families. We have several posts about saving money on food, but when it comes to my top 5 tips on how to save money, this area is the easiest to control.

• Cook from scratch. Simple home-cooked meals are cheaper than ordering in or going out. Focus on uncomplicated meals using affordable ingredients. You can draw inspiration from all of the budget-friendly meals I’ve posted. Meals like my easy beef goulash and tuna pasta salad are great examples of inexpensive, delicious meals. Make a double batch and pack the leftovers for lunches throughout the week, which brings me to my next point.
• Pack your lunch. My family loves leftovers, so they never go to waste. When my kids were growing up, they preferred leftovers over packing a lunch or buying the school lunch. It saves money and prevents food waste. Sandwiches are also an easy and affordable choice.
• Ingredients like pasta, rice, and potatoes are some of the least expensive foods and a great way to stretch your meals. For example, a box of macaroni nearly doubles the volume of a pot of chili, or consider adding cooked rice to your favorite meatloaf recipe.
• Plan your menu around what’s on sale. If your family prefers chicken breast, but thighs are what’s on sale, buy the thighs. If you like lean ground beef, but 80/20 is on sale that week, consider purchasing the fattier beef and draining off the grease. You get my point. You have to be willing to compromise if you’re trying to save money.

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Get A Side Hustle

Remember that a penny saved is a penny earned, and a penny earned is extra money you can save. I’ve written several posts on how to make extra money, and if I needed to save money quickly, one of the first things I would do is find easy ways to earn it.

• My husband has a full-time job, but he’s driven for Uber for years. It’s easy to make some extra cash, and he’s a people person, so he truly enjoys it. Sometimes, he doesn’t drive for three months, and at other times, he goes out a few times a week. It’s very flexible!
• Another quick and easy way to make extra money is to sell stuff on Facebook Marketplace. One of my best friends makes loads of money doing this. We all have things in our houses that we no longer need or want, and one man’s junk is another man’s treasure. I’m constantly amazed by the stuff that she sells that other people want to buy, lol!

That’s my top 5 tips on how to save money. I hope it helps, and I’d love it if you shared your best tips below!

Today, we’re discussing how increasing your protein intake can improve your overall health, alleviate menopause symptoms, the recommended amount of protein, and the best sources of protein.

My high-protein recipes are a great starting point for inspiration. Additionally, I’ve included a sample menu to achieve a daily protein goal of 100g or more, along with a free high-protein grocery list at the end of this post.

Everyone is talking about protein, but my experience started long before it was trendy. In fact, I wrote a post about my menopause journey and how increasing my protein was one of the things that had a profound effect on how I felt and my weight. 

Like so many other women going through menopause and perimenopause, my first symptom of menopause was weight gain. Healthy eating, walking, and working out were not yielding results, but as soon as I started incorporating 100+ grams of protein into my daily diet, the numbers on the scale began to decrease rapidly. That was nearly two years ago, and the weight has not returned. I gave my body what it needed, and it responded quickly, bringing me to my next point.

Health and wellness are not one-size-fits-all. What works for me may not work for you. This isn’t medical advice. I’m sharing my journey with protein and how it helped me feel my best, in hopes that it will help you. Be sure to scroll all the way to the end for your free high-protein grocery list PDF!

Benefits Of Protein For Women

Let’s understand why it’s necessary. Protein is a vital macronutrient essential for maintaining overall health. The body needs protein to build muscle, repair tissue, boost metabolism, control appetite, and more.

You don’t have to be a woman going through menopause to appreciate this post. The benefits of a high-protein diet apply to everyone. Athletes, bodybuilders, anyone struggling with their weight, older adults, people recovering from illness or injury, pregnant and breastfeeding women, vegetarians, and vegans can benefit from increasing their protein intake.

Lastly, I have numerous high-protein recipes on the site. Some of my favorites are my cottage cheese bowls, homemade Italian chicken sausage, and high-protein chicken salad recipes!

Benefits Of Eating Protein

• Protein Builds Muscle Mass. Protein is the building block of muscle growth and repair. As women age, they tend to lose muscle mass, particularly after menopause. Incorporating protein, along with strength training, can help.
• Eating Protein Keeps You Full. Protein triggers hunger-related hormones that signal your brain that you’re full while decreasing the hormone that stimulates hunger. It also takes longer to digest carbohydrates, slowing gastric emptying. This means that food stays in your stomach longer, prolonging the feeling of fullness. Below is a list of my go-to high-protein foods.
• Protein Gives You Energy. Carbohydrates can give you an instant surge of energy, but they can also give you a “crash” where you’ll feel tired and hungry. Protein helps stabilize blood sugar by slowing digestion, leading to more steady, sustained energy.
• Eating Protein Burns Fat. Digesting protein requires more energy than carbohydrates or fats. During digestion, protein burns 20 to 30% of its calories compared to 5 to 10% for carbohydrates and 0 to 3% for fats. Eating more protein literally means you’re burning more calories.

How Much Protein Do You Really Need?

• Many online tools can help you calculate your needs, but the recommended amount for basic survival is 0.36 grams of protein per pound of body weight. The recommended amount of protein for muscle gain, which is my goal during perimenopause and beyond, is 0.73–1.0 grams of protein per pound of body weight. I aim for one gram of protein per pound of body weight, which is straightforward math. Below, you’ll find a simple food plan for consuming 100 grams of protein per day, along with some protein-rich food ideas.

What Are The Best Sources Of Protein?

The best protein sources are the ones you will actually eat! Read that again.

We won’t know the benefits of protein if we aren’t actually getting it, and I have found that the easier it is, the more likely we are to stick to it. I’m sharing my favorites below—the foods I always have on hand. I focus on easy protein sources that are either ready-to-eat or require minimal effort.

On The Go Protein Options

Here are some of my favorite high-protein snacks. Sometimes, you need something you can grab and run out the door!

• Righteous Felon Meat Sticks – the best, period!
• Protein Bars – I love TRUBAR. They’re high in protein and fiber.
• Nuts. I snack on almonds, walnuts, or cashews every day. 
• Cheese. I cut my favorite cheeses into cubes for quick snacks!

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Clean Protein Powder

Protein powder is one of the easiest options for easy, high-protein meals. You can add it to smoothies and yogurt bowls, make your own protein drinks, mix it into oatmeal, and even add it to baked goods like muffins and pancakes. Some have questionable ingredients and taste awful. This is my favorite brand, because it tastes great and has a short and sweet list of ingredients. 

Greek Yogurt

Protein isn’t the only benefit of Greek yogurt. It’s a fantastic source of probiotics, provided you purchase a high-quality product. A six-ounce serving offers between 15 and 18 grams of protein. Regular yogurt has very little protein. Choose Greek yogurt or skyr for the highest protein content and good gut benefits. Greek yogurt can be used in yogurt parfaits, smoothies, sauces, dressings, and baking, like two-ingredient bagels and flatbread. 

Cottage Cheese

Next is everyone’s favorite ingredient, including mine. I love it so much that I’ve dedicated a whole blog post to my favorite savory cottage cheese bowls and another one to how to cook with it. It’s delicious, creamy, and versatile. Make cottage cheese toast, use it in chicken salad, dressings, breakfast bowls, sauces, and pasta salad. I use cottage cheese in many recipes as a lazy way to get protein.

Canned Meat

Canned meats, such as tuna, salmon, sardines, and anchovies, are, indeed, excellent sources of protein. Furthermore, they’re portable and convenient! This brand of tuna is our go-to, and we use it to make endless recipes with canned tuna, like my mayo-free tuna salad and high-protein tuna pasta salad. The protein amount will vary from brand to brand, but most tuna gives you around 20 grams per 3 ounces.

Beans For Protein

Not only are beans a great source of protein, but they’re also high in fiber and nutrients. They’re incredibly versatile. You can eat them raw in salads or cooked in soups, one-pan meals, and casseroles. I always have a variety of beans, like cannellini beans, kidney beans, and lentils, in my pantry. My Italian cannellini bean salad takes ten minutes to make and is DE-lish!

Cheese

Cheese is an excellent source of protein, and with endless choices, you won’t get bored. Parmesan cheese is my all-time favorite. Just one ounce provides 10 grams of protein! Here are some popular varieties and their protein amounts.

• Parmesan: 1 oz = 10 grams of protein
• Cheddar: 1 oz = 7 grams of protein
• Gouda: 1 oz = 7 grams of protein
• Mozzarella: 1 oz = 7 grams of protein
• Provolone: 1 oz = 7 grams of protein
• Blue Cheese: 1 oz = 6 grams of protein
• Feta: 1 oz = 4 grams of protein
• Ricotta: 1/2 cup = 4 grams of protein

Peas and Edamame

I’m never without a bag of peas or edamame in my freezer. They are both fantastic protein and fiber sources—one cup of peas provides 8 grams of protein, and one cup of edamame provides 17 grams. You can eat them on their own as a snack, add them to salads, or incorporate them into soups, curries, rice bowls, and cottage cheese dishes. We love them in this shrimp rice bowl, and my husband’s favorite is the orzo pasta salad.

Toppings

The nutritional benefits of garnishes and toppings should not be overlooked. A few tablespoons of hemp seeds sprinkled on a salad add 10 grams of protein. When mixed into your macaroni and cheese, nutritional yeast adds 8 grams of protein and a significant amount of B vitamins. Add cottage cheese or Greek yogurt to sauces, and sprinkle store-bought high-protein granola over oatmeal and yogurt bowls.

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What Are Some High-Protein Snacks?

Now that I’ve shared the benefits of protein, let’s explore some easy ways to incorporate it into your diet. Add these to your high-protein grocery list and start incorporating a few options into your daily routine. Below, I’ve provided a sample day of eating to get 100 grams of protein with little effort.

• Greek yogurt
• Cottage cheese cups
• Hard-boiled eggs or egg bites (like Starbucks)
• Roasted chickpeas
• String cheese or cheese cubes
• Protein bars (these are my favorite) and protein shakes
• Mixed nuts and seeds (almonds, peanuts, pumpkin seeds)
• Nut butter packets (peanut, almond)
• Roasted chickpeas
• Edamame (I always have a bag of shelled edamame in my freezer!)
• Tuna and salmon (canned or portable packets)
• Beef or turkey jerky (or plant-based jerky)
• Hummus with veggie sticks or crackers
• High-protein milk (like Fairlife)
• Overnight oats or chia pudding
• Sugar-free peanut butter powder

15 Sources Of Protein For Vegetarians

• Lentils and chickpeas
• Beans (black beans, kidney beans, etc.)
• Tofu or tempeh
• Edamame (roasted edamame is perfect for portable snacks)
• Quinoa, amaranth, or spelt
• Cottage cheese (typically not made with rennet)
• Oats + oat milk protein powder
• Milk (fortified plant-based)
• Eggs (if lacto-ovo vegetarian)
• Nuts and seeds (almonds, Pumpkin seeds, etc…)
• Nut butter + peanut butter powder
• Green peas + pea protein
• Chia seeds, flaxseeds, or hemp seeds
• Greek yogurt (vegetarian, not vegan)
• Plant-based protein bars

How Can I Get 100 Grams of Protein a Day?

Here’s an idea of what a full day of high-protein eating might look like with minimal effort, so you can easily reap the benefits.

Breakfast: Greek Yogurt Protein Bowl

• 1 cup plain Greek yogurt (20 grams of protein
• 1 scoop vanilla protein powder (22 grams of protein)
• 1/4 cup high-fiber granola (8 grams of protein)
• Total protein = 50 grams
• ** For additional flavor, texture, fiber, and nutrients, add hemp or chia seeds, fruit, and/or almond butter

Snack: Protein Bar

• I love TRUBAR! They average 12 grams of protein and just as much fiber!
• Total protein = 12 grams

Lunch: Tuna Salad

• 1 5.2-ounce can of tuna (22 grams of protein)
• 3 tbsp Greek yogurt (4 grams of protein)
• 1 tsp Dijon mustard
• 1 tsp lemon juice
• salt and pepper to taste
• Serve on 2 pieces of crispbread (3 grams of protein per piece)
• Total protein = 32 grams
• ** Add veggies for volume and fiber.

Snack: Cottage Cheese + Fruit or Veggies

• 1/2 cup cottage cheese (14 grams of protein)
• Total protein = 14 grams
• ** Enjoy with your favorite fruit or veggies.

Dinner: Rotisserie Chicken with Roasted Veggies

• 6 ounces of rotisserie chicken (42 grams of protein)
• Total protein = 42 grams (possibly more, depending on sides)
• ** Serve with any grain and veggies you like.

Daily Total = 150 grams of protein (remove what you don’t need or want)

I hope this post helped you understand the benefits of protein and some easy ways to incorporate it into your diet. Please share your tips and experiences in the comment section below. I’d love to hear!

High Protein Grocery List – FREE Printable PDF

I created this free printable grocery list of high-protein foods, including animal-based, plant-based, and vegan protein options, along with quick, no-cook protein snack ideas. Click here for your free printable. 

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I’ve been frugal my entire life. I can remember my dad giving us a $20 bill on vacation and coming home with most or all of it to put in my piggy bank. I’ve always hated spending money, and consider myself quite the pro at shopping and cooking on a budget!

As you go through the list below, you’ll notice I have a lot of tips for saving money, and that’s because I firmly believe that a penny saved is a penny earned. Saving money is the same as making money because it’s money that is still in your bank account. Let’s dive in!

We recently shared the least expensive foods you can buy and how to realistically build an emergency savings account if you want to check those out, too.

Lowering your grocery bill is one of the best ways to reduce your overall spending, leaving you with extra help to achieve other goals. With grocery prices constantly rising, food shopping on a budget is even more challenging. In this post, we’ll discuss practical ways to save on groceries.

The list is long, but don’t be overwhelmed. You don’t have to implement all of these things at once. Pick one or two that work best for you and start there. The most important thing is to start!

Food Shopping On A Budget

Shopping on a budget starts with having the right mindset. Instead of feeling like it’s something you have to do, I encourage you to feel empowered and in control of your money. With minimal effort, you can save hundreds, if not thousands, of dollars a year on food, and that’s empowering!

Preventing food waste and shopping on a food budget go hand in hand. Part of our strategy is to buy only what you need and use what you have, which is one of the easiest ways to reduce waste. When you throw food in the trash, you are literally throwing your hard-earned money in the garbage. Let’s dive in!

Related: How To Stop Food Waste To Save Money

1. Shop Your Kitchen

Before we get into how to save at the grocery store, let’s talk about what you can do at home. Go through everything you already have in your refrigerator, freezer, and pantry. This reminds you of what you have, prevents waste, and prevents unnecessary purchases.

2. Brainstorm A Simple Meal Plan

Strict meal planning isn’t for me. I prefer a loose plan that allows for more flexibility while still keeping me on track. For more on that, I wrote a detailed post on how to meal plan on a budget. Before you go shopping, come up with a few dishes you’d like to make. Ideally, they would include some of the items you identified during your kitchen inventory.

Pro tip. Keep this simple. The more we overcomplicate things, they feel overwhelming, and we don’t want to do it. You can simply use a sheet of paper, but I do love these magnetic meal plan + shopping list notepads. Jot the meal you want to make on one side and the groceries you need on the other!

3. Check Weekly Sales

You can’t shop for food on a budget without taking advantage of sales. This is the easiest way to save money on groceries! Each week, scroll through the new ads and plan some meals around what’s on sale. You can view the ads in the mobile app and online. I often do this while watching TV and clip any digital coupons at the same time. If you have several stores nearby, you can visit more than one to snag the best deals!

Pro tip. Be flexible. If you’re craving beef tacos but chicken breast is on sale, consider making chicken tacos instead. If you like a certain brand of yogurt but another is on sale, consider trying the sale brand. 

Related: How To Meal Plan On A Budget

4. Make A Grocery Shopping List

To create the list, write down the ingredients you need to prepare the meals from the step above, ensuring you exclude any items you already have and note what’s on sale. Add additional items you use regularly, such as coffee, creamer, eggs, and bread, and that’s it. Going to the store with a list not only keeps you on track but also prevents impulse purchases, making the whole experience less stressful. Sticking to the list is crucial when shopping for food on a budget.

5. Clip Digital Coupons

Most grocery stores offer mobile apps that allow you to load digital coupons and view offers. In most cases, all you need to do is enter the phone number associated with your store account, and the savings will automatically be applied at the register.

Pro tip. Most stores these days offer a free membership loyalty program. Signing up is usually simple within the app, on the website, or at the register. Once you’re a member, you’ll have access to exclusive offers, digital coupons, birthday rewards, and more.

6. Compare Prices

Take a few minutes to compare prices. Instead of grabbing what you usually buy, look at what’s on sale and compare it to the store brand, which may be even cheaper. Being a brand snob can hinder your money-saving efforts. In most cases, the store brand is just as good, if not better. 

7. Don’t Ignore The Bulk Bins

The prices on the bulk bins can give you sticker shock, but they can save you money when you only need a small amount. I recently needed a very small amount of sesame seeds, but the smallest-sized package I could find was over $7, so I purchased exactly what I needed from the bulk bin and paid less than $1. Items here are often priced per pound, so something like sesame seeds, which have no weight, will cost next to nothing.

8. Look For Markdowns And Clearance

I always check the clearance rack at Publix and Whole Foods (yes, Whole Foods) and have found some truly incredible deals there. Kroger has a rack by the bakery where they sell the day-old bread. There is often nothing wrong with it. They’re just making room for that day’s fresh-baked goods. And if you love Whole Foods as much as I do, I wrote an entire post with my top 12 hacks for saving money there!

9. Choose Frozen Produce Over Fresh

Frozen produce is picked and flash frozen at peak ripeness. It hasn’t been stored in crates and trucks for weeks, and can be even more nutritious than fresh. There’s no forgetting about it in the fridge, and it’s already prepped and ready to go. This saves time in the kitchen and helps prevent food waste. The next time you see a great deal on frozen produce, stock up for quick and easy meals!

10. Stock Up For The Future

Food shopping on a budget requires savvy shopping, and this is a pro move. While you’re browsing what’s on sale, take note of staple items you may not need right now, but you know you’ll need in the future. Buy products you know you will use when they’re at their lowest price. These savings add up and can save you a significant amount of money in the long run. 

Pro tip: Most sale cycles occur every 4 to 6 weeks, meaning most products will be on sale again within that period. When you stock up, keep this in mind and buy enough to last until the next sale.

11. Grocery Delivery On A Budget?

These days, most cities have multiple services like this. Instacart, Whole Foods via Amazon, and Amazon Fresh are some of the most popular options available where I live. These services may seem like a luxury, but they can save you time and money. When it comes to food shopping on a budget, sometimes skipping the trip to the store is the better option. We’re all guilty of buying things we don’t need, so utilizing these services keeps you out of the store and away from temptation. 

Related: Least Expensive Foods To Buy On A Budget

12. Get Paid To Shop For Food

You can get paid to buy groceries you were going to buy anyway! There are many places that offer cash back these days, but Ibotta is the grocery program I prefer and have used for years. Once you register (for free), locate your store, browse the list of offers, and save the ones that interest you. It’s similar to clipping digital coupons and is so easy. I average $300 to $400 a year (literally free money). If this sounds too good to be true, cash back programs have been around for years, and Ibotta is one of the most reputable. Sign up here.

Pro tip: Other than store sales, Ibotta is the only way I know of to save money on alcohol. You read that right. Get cash back for buying beer, wine, and liquor!

I hope this post, all about food shopping on a budget, has provided you with some helpful tips. If you have any suggestions, please leave a comment below. Have a great day, friends!

Why get a colonoscopy? You can’t fix a problem you don’t know is there, and early detection saves lives. Colonoscopies are the gold standard for detecting colorectal cancer and removing precancerous polyps. We’ll discuss some commonly asked questions and concerns, such as whether a colonoscopy is painful, what to eat before a colonoscopy, how to relieve nausea, and how to recover after a colonoscopy, among others.

I’ve had several colonoscopies, so I’ve learned some things about making the process a little easier. The prep isn’t as bad as you’ve heard, and these colonoscopy prep hacks will help make it a little easier!

I survived tonsil cancer in 2023, and catching it early not only helped save my life but also impacted my treatment. Had my cancer gotten any worse, it could have been more challenging to treat, which is the case with any form of cancer. So, I cannot emphasize enough the importance of early detection. A healthy lifestyle isn’t just diet and exercise. Getting yearly checkups and preventative tests is crucial for survival rates if something is found.

The number one reason most people refuse to get colonoscopies is because of the prep, but I don’t think it’s nearly as terrible as the internet makes it seem. You can do it, and these colonoscopy prep hacks will help.

Who Needs A Colonoscopy?

Colon cancer rates are on the rise in younger people. In my opinion, everyone should start getting colonoscopies in their 30s. You can’t see inside a colon, and imaging does not always catch small polyps and lesions. Whether you have a history of cancer or not, it is crucial to start getting those colonoscopies! The good news is that, unlike mammograms, you don’t need them as often. If you have a clear colonoscopy, you typically only need to undergo it every five years.

Colonoscopy Anxiety

• Whether you’re worried about the prep, the procedure itself, or waiting for the results, it’s normal to feel anxious. Typically, your doctor will speak with you or the person accompanying you right after the procedure. If they find or remove anything, you will know that before you leave. It’s also normal to have polyps removed. It doesn’t mean that they were cancerous. It’s precautionary. I had two precancerous polyps removed during my last procedure. Had I delayed my colonoscopy and waited five years, it could’ve turned into cancer. 

Colonoscopy Prep Hacks

• Your doctor will provide you with a list of instructions for the night of your prep and the days leading up to the procedure. Every doctor who has performed a colonoscopy on me has given me a different set of instructions. So, I’ll focus on the 24 hours preceding your procedure, as that is likely to be the most challenging part of it. 

Best Colonoscopy Prep?

• Most doctors will prescribe something called GoLYTELY, which is a chalky substance you have to drink throughout the night. It. Is. Terrible. I did it once and swore I’d never do it again. Ask your doctor to prescribe SUTAB. These are tablets that you take throughout the night, accompanied by a specified amount of liquid. Unless you have a problem taking pills, these are so much easier. Insurance may not cover them, and I don’t care. My cost was $79 out of pocket, and that’s $79 well spent if it means I don’t have to drink the GoLYTELY.

What To Eat Before A Colonoscopy

• Every doctor is different. Some doctors require you to go on a liquid diet 48 hours before your procedure, while others only need 24 hours, which has been my experience. In the days leading up to your procedure, focus on a low-residue diet, smaller meals, and easy-to-digest foods. These foods are gentle on the digestive system and leave minimal waste in the colon, making your prep night (or nights) easier. I’ve provided a brief list of the foods I ate below.

Easy To Digest Foods

• Skinless chicken or turkey breast (baked or boiled)
• Whitefish (like cod, tilapia, or sole)
• Eggs (boiled, scrambled, or poached)
• Tofu (plain, soft or silken)
• White rice, white bread, white pasta, plain white bagels
• Plain, non-seeded crackers like saltines
• Potatoes without skin – limit butter
• Quality Greek yogurt & cottage cheese
• Hard cheese (like cheddar or mozzarella)
• Cooked fruits and veggies without the skin (raw bananas are fine)
• Pancakes and waffles made with white refined flour (no fiber)
• Creamy nut butter – not chunky (NO nuts or seeds like flax or chia)

Avoid nuts, seeds, raw produce, popcorn, fatty and processed meat (sausage, bacon, steak), and anything with skin or a husk. Focus on what you can eat instead of obsessing on what you can’t.

What To Drink Before A Colonoscopy

Regardless of the prep you’re prescribed, you will be instructed to drink a lot. It helps to drink flavored drinks, which can help with nausea. Limit sugary beverages that will spike your blood sugar and make you feel hungrier. 

• Bone broth. Of all the colonoscopy prep drinks I’ve tried over the years, bone broth is the ultimate game changer, hence the title of this post. My last colonoscopy was in June 2024, and it was the first time I was told I could have bone broth. Unlike regular broth and stock, bone broth is packed with protein, which helps keep you full. Not to mention, bone broth is incredibly nutritious, rich in collagen, vitamins, and minerals, and very healing for your entire digestive tract. There are dozens of brands to choose from. I suggest choosing a couple of different varieties to enjoy different flavors.
• Flavored electrolyte drinks. A variety of flavors helps when and if you feel queasy, and the added electrolytes will help replenish what you are losing.
• Ginger ale. It hits the spot when you feel queasy. If you don’t like ginger ale, any low-sugar carbonated beverage is fine.
• Hot tea. Hot tea is fantastic because the flavor variations are literally endless. Some teas are dark in color, and you may be told to avoid those, but with literally hundreds of choices at the grocery store, you should be able to find an herbal tea that works for you. I LOVE this peach and ginger calm stomach tea!

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Quick Hacks For A Successful Colonoscopy Prep

• Sugary drinks on an empty stomach can make you feel nauseous. I would limit them.
• Ask for anti-nausea medicines in advance of the procedure. Zofran is an actual miracle.
• Take Gas-X tablets after starting your clear liquid prep. It helps with the gas, which can be painful.
• You can eat gummy bears as long as they’re not red or purple. Be sure to get approval from your doctor.
• Clear popsicles can feel like a treat. Avoid any colors provided in your colonoscopy prep instructions.
• If you can’t get SUTAB and have to use GoLYTELY, chase each dose with something that tastes good!
• Straws can help get liquids down, especially when you’re feeling nauseous.
• Soft toilet paper is a must and can help prevent irritation from frequent bathroom trips.
• Baby wipes are specifically designed for sensitive skin, helping to alleviate irritation. 
• You’ll be up all night, so wear something comfortable and easy to get on and off.
• A heating pad can help with stomach cramping. It also just feels good!
• A thick, padded mat is helpful if you have to stay near the toilet.
• Read whatever you like to pass the time in between bathroom trips and drinking more liquids.
• Walk around the house for five minutes every time you drink another dose of prep. Slow and gentle exercise can stimulate the bowels, leading to a more successful preparation. It can also help reduce nausea. I got on my treadmill several times throughout the night.

Set everything up and have it ready to go. I had to start my prep at 7 PM the night before my procedure. I had everything I needed (and thought I might need) set out and ready to go. You’ll be grateful you did this at 2 o’clock in the morning when you’re exhausted, and it’s time to take another dose.

Have The Right Mindset

• When you’re exhausted and feeling like you’ve had enough, remind yourself why you’re doing it. In the grand scheme of things, this isn’t the worst thing you’ll ever go through. You are taking steps to protect your health. Mindset is everything, and it really does help you get through your prep!

Expect To Not Sleep

• Between having to drink every 30 minutes to an hour and constantly using the bathroom, you aren’t going to get much sleep. Don’t bother fighting it, or it will only frustrate you further. Find things to do that pass the time. For some people, that’s reading, and for others, it’s mindlessly scrolling through social media. Give yourself permission to do that all night long if it’s what you need to get through quickly. When I scroll through TikTok, hours pass without me even realizing it.

Can I Drive After A Colonoscopy?

• You will not be able to drive. You should wake up from anesthesia quickly, and you may even feel like you could drive (I usually do). However, the facility is not legally allowed to let you, so you will either need someone to pick you up or call a rideshare service.

Can I Eat After A Colonoscopy?

• Again, every doctor is different. Some say eat what you want, while others suggest easy-to-digest food for a day or two. You’ve cleaned your entire colon and stripped away all the beneficial bacteria, which are essential for proper digestion. I recommend staying on the same low-residue diet for at least 24 hours after your procedure.

What To Expect After A Colonoscopy

• Take a deep breath and be proud of yourself. You deserve it! If they remove anything, you’ll be notified when the pathology results are available.

What If I Have A Bad Colonoscopy Prep?

• Your doctor will reschedule your procedure, and you will still be responsible for the cost of the one you just had, which is one of the reasons it’s essential to follow the rules and do everything you can to have a successful prep.

Please get your colonoscopies, and don’t let your doctor tell you that you don’t have to until you’re 50 years old. That is an old recommendation, and new recommendations are that people should get them much younger, especially with colon cancer on the rise in younger people. If your doctor refuses, advocate for yourself. If they still refuse, consider finding another doctor or consulting your primary care physician.

And when you do, you will get through it, and these colonoscopy prep hacks will help you!

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With a bit of planning and a handful of staples ready to go, you can craft nourishing breakfasts, lunches, and easy dinners in minutes — perfect if you want healthy and delicious meals for the week without spending hours in the kitchen. 

Food prep is my secret weapon for quick, healthy weeknight meals. It’s less time-consuming than meal prep and allows for more flexibility. Also, see the ingredients I prepped this week and the meals I made with them!

Meal prepping is a popular strategy for saving time in the kitchen, but I prefer ingredient prepping, which is precisely what the name suggests. Instead of having complete meals ready to go, you have a variety of ingredients prepped, allowing you to put together meals quickly and with minimal effort.

If you follow me on Instagram stories, I often show my weekly food prep and the meals I make with it. I love having a variety of produce, proteins, and dairy products prepped and ready to go, and I can’t stress enough how time-saving it is!

Ingredient Prepping vs Meal Prepping 

While the two sound similar, they are very different and cater to various needs. Meal prepping involves preparing entire meals ahead of time and eating the same or very similar things all week long. This works for many people, especially those with little time in the kitchen. If you’re interested in meal prepping, we have a simple five-step planning process to help you get started!

On the other hand, ingredient prepping involves prepping individual ingredients such as vegetables, proteins, grains, and dairy. You can prepare meals quickly by having separate ingredients prepped and ready to go. It allows more flexibility in your meals and is best for those who need to save time in the kitchen and don’t want to eat the same thing every day.

Prevent Food Waste

We all know I’m passionate about preventing food waste. In fact, I wrote a whole blog post about it. In my experience, perishable foods, mainly produce, can be easily pushed to the back of the refrigerator and spoil quickly. Having these ingredients prepped and ready to go encourages you to use them.

Ingredient prepping is a great way to use up things that need to be used. One of the first things I do when choosing what to prep is to inventory what I already have. Anything that needs to be used goes on the list, and this week, that was two avocados. Since a dressing or a sauce is always part of my weekly ingredient prep, I used them to make an avocado sauce!

Related: How To Stop Food Waste (and stop money from going in the trash)

Food Prep Planning

I like to start with what I already have. It helps prevent food waste and saves money because you’ll buy less.

• Begin by taking an inventory of your refrigerator, freezer, and pantry. Then review what you already have, jot down what you need to use first, and plan your meals around those. This is the step that should start to give you some inspiration. For example, if you have black beans in your pantry already and ground beef in your freezer, you can build on that.
• Brainstorm some meals that allow you to use the ingredients you prep in different ways. For example, if you want to prep ground beef, rice, and roasted veggies, think of a few meals you can make combining those ingredients.
• Write down what you’ll need to make each meal and cross off what you already have. One of my favorite meal-planning hacks is to use specific Google searches for inspiration. Let’s say you have ground beef, broccoli, and black beans, and want to use them in various meals. Do a Google search exactly like this: “ground beef” + broccoli + “black beans”. The plus sign tells Google to include every word, and the quotation marks to search for that exact phrase. Swap those ingredients out with whatever you’re looking for. I like to go to the image tab because I’m a visual person.
• So you’ve taken a quick kitchen inventory, brainstormed some meals, listed the ingredients you need for each one, and crossed off what you already have. Now, you can finalize your shopping list.

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Ingredient Prep

Multitasking is your BFF here. Start with what takes the longest to cook, and prep everything else while it cooks. 

• Cook your protein. This usually takes the longest, so I start with that. This is also when I start my water for hard-boiled eggs, pasta, etc…
  • When cooking your main protein, keep the seasoning simple so you can use it in various ways. For example, if you heavily season it with Italian seasonings, that limits the dishes you can use it in.
• Cook your grains. My oven-baked rice is a staple in our household. Since it needs to be in the oven for a bit, I’ll get that started after I start the protein.
• Prep your produce. This depends on personal preference. I prefer to keep it raw so I can use it in salads, and if I want to cook it, it’s already prepped.
• Extras. Grate cheese, toast nuts, and make a sauce or dressing. Your future self will thank you on a busy night when these little things are ready to go.
• By now, your protein is either done or almost done, and so are your grains. At this point, I usually remove everything from the oven or stove and let it cool slightly before transferring it to the fridge.

I suggest storing all your prep ingredients in clear glass containers designed for stacking. This way, you can easily see what you have without opening each container. You’ll be surprised how time-consuming this is. I’ve included some affordable options below!

Related: How To Meal Plan On A Budget

Storing Produce

How you store your produce can make a big difference in maximizing its life and maintaining freshness.

1. Diced or shredded carrots must be covered with a damp paper towel to prevent them from turning brown and drying out. As you use them throughout the week, dampen the paper towels if you notice they are drying out.
2. Bell peppers, onions, and hearty greens like kale do better when moisture is kept to a minimum. I typically line the bottom of the container with lint-free paper towels to absorb any excess moisture.
3. Fresh herbs have a short shelf life, but I’ve found what I think is the best way to store Italian parsley, which I buy every week. When I get home from the store, this is precisely what I do.
   1. Leave the bunch together, then plunge it into ice-cold water.
   2. Leave it for about 15 minutes.
   3. Shake out the excess moisture.
   4. Release it from the rubber band or tie, and lay it on a towel.
   5. Dry it well before storing it in a container between several paper towels.

I’ve tried every method imaginable for storing Italian parsley, and I’ve been doing it this way for years. 

Related: How To Save Money on Fresh Produce

My Ingredient Prep + Plan This Week 

Now for some inspiration, let’s review what I prepped this week. I keep myself stocked with Greek yogurt for yogurt bowls, canned protein and cottage cheese, frozen vegetables, condiments, scallions, and Italian parsley. Those ingredients are always in my kitchen! The list below is what I prepped this week (pictured above), and I’ll give you some meal ideas below. 

• Two pounds of ground beef sautéed with simple seasonings
• Six hard-boiled eggs
• One can of black beans, rinsed and drained
• Three bell peppers, diced
• Two large carrots, shredded
• One red onion, marinated
• Two containers of fresh mushrooms, quartered and sautéed
• One cup of pecans, roughly chopped and toasted
• One block of sharp cheddar cheese, grated
• Avocado ranch. I make a sauce or dressing every week. This week, I have two avocados that need to be used up, so I made an avocado ranch sauce using my homemade ranch dressing mix, Greek yogurt, lemon juice, and avocados. This can also be used as a dressing.

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Meals Made With The Ingredients Above

You’ll notice there’s no dessert here, and that’s because we don’t eat dessert every night. 

• Veggie egg bake. I loved this so much last week that I made it again using the peppers, scallions, and cheese. For extra protein, I added some of my homemade Italian chicken sausage.
• I made an egg-and-veggie scramble with black beans, peppers, mushrooms, scallions, and cheese, topped with avocado sauce. It’s not pretty, but it was good!
• Rice and eggs. I make this all the time. It’s a quick and delicious savory breakfast that always hits the spot!
• Ground beef rice bowls. I make a batch of oven-baked rice every week, which serves as the base, along with some lettuce. I used peppers, beef, eggs, carrots, and avocado sauce for this bowl.
• Bean and pasta salad. I love having an easy bean or pasta salad that I can quickly throw together. I mixed the black beans with peppers, marinated onions, carrots, scallions, and parsley, then tossed everything with a simple Dijon vinaigrette.
• A savory cottage cheese bowl with beef and peppers. To jazz it up, I seasoned the meat with Za’atar seasoning and Aleppo pepper. The cottage cheese became the sauce, and this was SO delicious!

I prefer the flexibility of making meals on the fly. That said, having some planned out will help you on nights when you need something quick and don’t want to think.

Related: How To Stop Food Waste (and save money)

Final Thoughts

• Don’t overcomplicate it. Your food prep doesn’t have to be done all at once or on the same day. If you have an extra 10 minutes while you wait for pasta to cook, use that pocket of time to get something else prepped!
• Frozen produce is hugely underrated. It’s prepped and ready to go. If you’re guilty of letting fresh produce go to waste, consider keeping a variety of frozen produce on hand to avoid this issue. You can use as much or as little as you need and pop the rest back in the freezer.

I hope this post has inspired you to start ingredient prepping. If you have any suggestions, please share them in the comments below!

A regular savings account is for achieving goals like a vacation, new furniture, or a car. An emergency savings account is separate from that and only meant to be used in the case of an actual emergency.

Having a financial cushion prepares you for unexpected expenses. Recently, I needed about $4000 worth of dental work done, and even though I hated taking that money out of my savings, I was grateful to have it. I also went through tonsil cancer treatment at the beginning of 2023, and cancer isn’t cheap. We have fantastic insurance, but no one prepares you for everything you need before, during, and after treatment.

In both situations, I was so grateful for our emergency savings account. That extra money also allowed my husband to come home from Iraq for three months without financially burdening us. Life throws curveballs at you all the time, and having that financial cushion can at least help you get through it without stressing about money!

Related: Realistic Ways to Save Money Each Month

Emergency Savings Account

Job loss, medical bills, veterinary expenses, and home repairs are just a few of the things that can create a financial burden. It can happen to anyone at any time. We can’t predict when something like that will happen, but we can be financially prepared!

How Much Do You Need

Most of the advice I see online is to have three months’ worth of bills in your emergency fund. I disagree and think you should save at least six months’ worth of necessary bills. I say necessary bills because if you find yourself in this situation, unnecessary spending will only make things worse.

For example, if your necessary bills are rent or mortgage, utilities, groceries, and gas. Add those up for one month and multiply the total by six. That’s the minimum amount you should have in your emergency savings account to protect you financially for six months in the event of hardship.

I recommend six months’ worth of bills instead of three, which is usually what’s recommended. If you experience job loss or an expensive home repair, three months’ worth of bills will be wiped out immediately. Setting a six-month goal will most likely leave some in savings, which means you still have some cushion.

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Once you’ve determined how much you need to survive for six months, you have a goal. I’ll post my example below. 

• Mortgage $1435
• Utilities $475 (this is a HIGH average)
• Car Payment $376
• Car insurance $221
• Credit cards $100 (we usually keep these paid off)
• Groceries $500
• Gas $200 ($50 a week)
• Miscellaneous $400 ($100 a week)

Total: $3,707 per month
Multiplied by 6 months = $22,242

If we hit rock bottom, we would need $22,242 in our emergency savings account to keep a roof over our heads, our utilities working, and food in our stomachs for six months. You’ll notice that I always have a small amount for miscellaneous expenses, and that’s because necessary things still happen, like your kids getting sick. Also, I could get that grocery bill down if needed, and I have written several articles on how to save money on groceries and food.

How To Build An Emergency Savings Fund

Try not to let the number above discourage you. It’s simply a starting point. If the six-month number completely overwhelms you, start with a three-month goal or take it a month at a time. An emergency savings account of $1000 is better than nothing. That six-month total is what we recommend in the event of total income loss or a significant event, but the chances of that happening are less than something like an HVAC unit going out or expensive dental work, so you’ll still have income coming in. 

Save Your Money

To reach your goal more quickly, save as much as possible and put the extra money into your emergency savings account. A penny saved really is a penny earned, and we’ve shared several ways to save money on the site. 

• If you’re a spender, you must get your spending in check. Those Starbucks and McDonald’s drive-thrus add up. Did you know that $10,000 a year is only $27 daily? How many times have you spent $27 in a day that was 100% unnecessary? I’m not saying you should never treat yourself, but getting your spending in check will help you build an emergency savings account more quickly.
• Immediately deposit any extra money into your emergency fund. I recently received a $1700 check from Vanderbilt, which immediately went into our emergency savings account!
• Get control of your budget. When we started tracking every penny we spent, we had much more money than we thought. I started doing this over 20 years ago, and I started with a notebook and pen. I left that notebook on our kitchen counter, and we would write anything we had spent in it daily. These days, I do it in a spreadsheet. The first thing I do every morning when I sit down with my coffee is check the bank account and enter anything that came out the day before. My spreadsheet is organized into necessary and unnecessary spending. I keep an eye on unnecessary spending, and I can’t tell you how much this helps keep us in check. If you think you don’t have any money to save, you might be surprised. 
• Once you start saving money, immediately put the extra cash into your emergency savings account. I love an automatic withdrawal for this. I recommend a specific type of account, which I’ll discuss below. Whether it’s $25 a week or $100 a week, start an automatic withdrawal as soon as possible. Chances are, you’ll forget it’s even coming out. We do.

Related: 25 Ways to Save on Groceries Each Month

Make Extra Money

There are many ways to make extra money, and my husband and son both have side hustles to earn extra cash. The more extra money you make, the more you can put into savings. 

• Side hustles are a great way to earn quick and easy cash. My husband drives for Uber often throughout the year, and he can usually earn anywhere from $150 to $500 extra a week, depending on how much time and effort he puts into it.
• My son started a handyman business, and it’s been a great little side hustle! He’s done everything from cleaning out gutters to hanging ceiling fans to small demolition jobs. If you put the word out to family and friends, you could be making money by the end of the week—my son did! Everyone needs a good handyman, and most of his work now comes from repeat customers.
• For ideas on how to make extra money, check out this blog post.

Where To Put Your Money

I’m an expert on my spending and savings, but I am not a financial expert, so I feel the need to add that disclaimer—ha!

• I highly recommend a high-yield savings account, which pays more interest than a standard bank account. For example, our savings account with USAA only pays out 0.1% interest, while our high-yield account with Ally pays 4% interest. That interest is added to the principal balance, and more interest is earned on that balance. Your money is literally making money while it sits there.
• We have an automatic transfer that withdraws the same amount weekly from our checking account and goes into our high-yield savings account. It’s an automatic deposit, so we don’t even have to think about it. Keeping your savings in a regular savings account means you’re missing out on free money.

I hope this post has given you some helpful ideas for building an emergency savings account. If you have any suggestions, please share them in the comments below. I’d love to hear it, and it will help other people, too!

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I often discuss how to stop food waste on Instagram stories. I’m incredibly passionate about this topic, partly because of how I was raised and partly because I hate wasting money. The bottom line is that throwing food away is throwing money away.

My father was incredibly strict about wasting food. We had to finish our plates, and when we didn’t want to, he reminded us that many kids had no food to eat. I realize that seems extreme, but he wasn’t wrong. As a parent, I tried to instill the same values in my children, although I approached it more gently.

As always, all the tips I’m about to give you are things we implement in our household. So much of what you see on the Internet is copied from other sites, and now AI has made it even worse. I would never recommend anything to you that we don’t do ourselves.

How To Stop Food Waste

Admittedly, I’m a bit neurotic when it comes to wasting food. I will eat the same thing for days, eat weird things, and even eat things I don’t enjoy – so I don’t have to throw them away. I don’t expect anyone to be as crazy as I am, but I hope sharing some of the things I do daily to prevent food waste helps you, too. Of course, there will still be times when you have to throw food away. That’s OK. Do your best, and remember that even small choices can make a big difference.

Freeze It

• I was well into my 40s before I learned that freezing food was the best thing ever! If you want to stop wasting food and can’t eat it before it goes bad, freezing it is your next best option. When it comes to freezing leftovers, most of them do well. Leftover taco meat? Freeze it. Have a bag of fresh spinach or kale that needs to be used? Throw the whole bag in the freezer. I use frozen spinach in my smoothies, and frozen kale works beautifully in soups and stews. I love these silicone freezer containers. I have both the single and meal-size containers and use them all the time!

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Give it Away

• Even though my kids are grown adults, they still happily take all the food I’m willing to give them, lol! Neighbors, coworkers, friends, and family will always be happy to receive home-cooked food! My husband LOVES taking leftovers to work and sharing them with all the guys!

Cook It

• Of all my tips on how to stop food waste, this is the one I do the most in my kitchen, and I did it yesterday. I had a package of mirepoix that needed to be cooked immediately, but I also didn’t want to use it that day. I threw it in a pan with olive oil and let it sauté for a few minutes, and that’s it. All you have to do is cook it, which gives you a few more days to use it. Keep the seasonings simple or none at all. That way, you can use it in any dish.

Repurpose It

• For example, there are ways to repurpose leftover chili into a completely new meal. Leftover chili makes delicious taco salads, nachos, or chili mac. Leftover pot roast can be turned into tacos, pizza, or rice bowls. There are dozens of ways to transform leftovers into something completely new and delicious! 

Eat It

• The most obvious way to avoid food waste is to eat it. I roll my eyes when people say I can’t eat chili three days in a row. Yes, you can. Be a grown-up and eat the chili so you don’t waste food that you paid for. If you’re sick of it, refer to the tip above and transform it into something else!

Eat Less

• The amount of food shown in the picture above could have been lunch the next day. You may think it’s an exaggeration, but I was a server for years, and it accurately represents how much food people leave on their plates. If you’re eating in a restaurant, that’s even more money down the drain because you paid a lot more for that meal. Shannon and I always share meals, and I can promise you neither one of us is going hungry. If we are, we order a dessert and share it. When you’re at home, start with less and get seconds if you’re still hungry. When it comes to how to stop food waste, simply putting less food on your plate can save so much food from going into the trash!

Buy Less

• When I was younger, I was guilty of buying too much food. This was before I had experience running a household, feeding a family, and learning about money. When you buy too much food, you often can’t eat it all, and trying to becomes overwhelming. More often than not, it winds up in the trash. You can always buy more food. We all have access to local grocery stores, Amazon, and multiple grocery delivery services. No one is going to starve. One of the best ways to stop wasting food is to buy less.

Get Organized

• It’s nearly impossible to stop food waste in an unorganized kitchen. An organized pantry, refrigerator, and freezer will help you track what you have and what needs to be used. When you buy too much, things become disorganized, jammed in the back, and forgotten. There’s a balance between having a good stock of pantry staples and not having too much. This is especially true for items in your refrigerator, which have a much shorter shelf life than those in your pantry and freezer. 

Buy Frozen

• When I talk about ways to save money on food, this is a tip I’ve given repeatedly. Frozen produce is a game-changer! First of all, it comes prepared and ready to go. You can use what you want and return the rest to the freezer. It’s also more nutritious. Unlike fresh produce, which has sometimes sat on trucks for weeks before it hits the shelves at your grocery store, fresh produce is often picked at peak ripe and frozen for hours, making it more nutritious than fresh produce. You don’t have to worry about the strawberries or onions going bad when you buy them frozen, and frozen works just fine for most recipes. 

Have A Plan

• It’s too easy to go to the store, spend a bunch of money, and then come home and realize you still need several things to create cohesive meals. Having a plan, even if it’s a loose plan, will prevent that from happening. You may want to check out my post on how to meal plan on a budget. I like to buy ingredients that can be used in several different meals. This is also a great way to ensure everything is getting used up. For example, I may have frittata, burritos, and rice bowls on the menu this week. I can buy cheese and veggies that can be used in all three dishes. Try not to have Asian one night, Mexican the next night, and the next. Plan your ingredients so they can be used multiple times.

Save Scraps

• I’ve got one more tip on how to stop food waste, and this is something my daughter taught me to do! Keep a large baggie in your freezer to throw produce in. Whether it’s half of an onion you couldn’t use or a few carrots that are getting ready to go bad, add it to the bag. If you chop celery, the leaves can go in the bag. The same applies to the stems of herbs, broccoli, and cauliflower. When the bag is full, dump the contents into a large pot, cover it with water, and make vegetable stock. So clever and so healthy! 

I hope this post has provided you with some helpful tips on how to reduce food waste. If you have any suggestions, please comment below, and have a great day, friends!

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More Money-Saving Posts You May Enjoy

• 25 Ways to Save on Groceries Each Month
• How to Grocery Shop for One Person
• Realistic Ways to Save Money Each Month
• How To Save Money on Fresh Produce

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Honestly, I don’t love working out. Most days, I have to make myself do it, but I’m always glad I did afterward. Not only does it make me feel better physically, but it also improves my mental well-being. I can’t tell you how often I’ve been stressed, sad, or frustrated, and a nice long walk improves my mood, especially if it’s sunny outside! The emotional benefits of physical activity go far beyond physical health.

We all know that moving our bodies is good for us. However, you may not realize that it doesn’t take much to have a profoundly positive impact on our health. Studies have shown that as little as 150 minutes of moderate-intensity physical activity can improve our quality of life and lower our risk of disease—that’s only 20 minutes a day. 

A fitness routine doesn’t have to be complicated. It can be as simple as walking or dancing around the house, or you can choose from one of the thousands of at-home workouts available online. Before you say you don’t have time, take a look at the screen time on your phone. Full stop.

Emotional Benefits Of Physical Activity

The alternative to getting enough physical activity is being sedentary, which can harm your health. A sedentary lifestyle involves prolonged periods of inactivity, such as sitting at a desk or on the couch for too long. It’s also been proven that a hard workout once a day doesn’t protect you from the harmful effects of sitting. You are still at risk for all the problems of a sedentary lifestyle.

Stress Reduction

• Stress reduction might be the most important of all the emotional benefits of physical activity. Stress impacts our sleep, mood, energy, health, and more. Anything we can do to manage stress is beneficial. A walk in the sunshine can help calm you, while an intense workout at the gym can help you release any pent-up energy and emotions. It boosts your feel-good endorphins, a.k.a. feel-good hormones, while distracting you from your worries.

Improved Sleep

• I struggle with my sleep, and going through menopause certainly hasn’t helped that. I can tell you 110% that the more movement I get in a day, the better I sleep. It’s just common sense. If you sit all day and then spend the night on your couch, you’re not exerting enough energy to feel tired. Physical activity is crucial if quality sleep is important to you.

Better Mood

• Exercise stimulates the production of serotonin and dopamine, which helps improve your mood and emotional state. Of course, it doesn’t change what was causing you stress or concern, but it puts you in a better headspace to deal with it and/or look at it more positively. Life is life, and no one gets through it unscathed. We are all stressed, and anything we can do to help ourselves deal with it is good!

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Boosts Self-Esteem

• Think of it this way. If you don’t exercise, you’ll likely gain weight, your joints may hurt a little more, you’ll feel stiff in the morning, and you won’t feel your best. However, if you get a little exercise daily, you feel better, which in turn leads to increased self-confidence. Achieving these small healthy goals will make you proud of yourself and give you a big boost of self-confidence.

Reduces Anxiety And Depression

• Expanding on what I said above, my family and I are sadly familiar with trauma, loss, and grief. Not a day goes by that I don’t think about my father, sister, and granddaughter, who we lost suddenly and within just a few short years of each other. There are days when I’m not okay. I’m not going to tell you that a walk fixes everything, but I can’t tell you that on a day I feel overwhelmed with grief, a walk in the sunshine makes me feel better. Many studies have shown that exercise not only improves your mood but can also be a powerful tool in coping with anxiety and depression.

Socialization

• I’ve been walking the same trails for years and see many of the same faces every day. Sometimes, we smile and say ‘Hi,’ and sometimes we engage in brief conversations. Not only does it make me smile, but I continue to smile later. There’s something to be said about these little moments of goodness and what they can do for your overall emotional health. If you’re more extroverted than I am, consider joining a group class, and you’ll likely make friends in no time!

The emotional benefits of physical activity have been studied and proven. Exercise is a powerful tool for improving overall health, and it doesn’t have to cost a thing. It can be a 15-minute walk, a hard workout at the gym, or lifting weights—the best activity is the one you’ll actually do, and every minute you move your body is a step in the right direction! Here are a few additional ways to incorporate movement into your daily routine.

• My treadmill was the best investment in my health I ever made. I work at home, and my job is sedentary. The treadmill allows me to take a break every hour or so and get some steps. It’s had a significant impact on my mood and weight loss. You can read more about that here.

• Set a timer on your phone or computer, and get up. Our bodies are not meant to be stagnant for hours. You don’t have to work out every hour, but it’s essential to get up and move your body. You can lift weights, jump rope, or walk up and down the stairs.
• If you’re on the phone, stroll around your house or up and down your street. Start intentionally finding moments when you could be moving instead of sitting. 
• Walking pads are excellent and incredibly affordable. They are small and compact, so you can quickly move them around an apartment or house. You don’t have to walk outside. Get a walking pad, and you’ll never have an excuse not to get in your steps again!
• Have a standing rolling desk. I LOVE mine and roll around the house while I work all the time. Even if you’re not moving around, changing your position from sitting to standing is good.

Set realistic goals. Don’t put too much pressure on yourself. You don’t have to go to the gym every day—I don’t. Any physical activity that is more than what you’re doing right now is incredible. Physical activity has emotional benefits, including improved mood and self-esteem, reduced stress and anxiety, and better sleep!

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• Benefits Of Protein For Women & Weight Loss
• Coping With Menopause & Weight
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2026 is right around the corner. If you’re ready to crush your money and health goals in the New Year, this list of affordable foods will help you eat well on a budget while enjoying delicious and nutritious meals. From dry beans to frozen veggies, these are the cheapest foods to buy that still support your goals.

If I had a nickel for every time someone said healthy food is too expensive, I’d have a lot of nickels. If you take the time to compare prices and shop smarter, you’ll be surprised to find that some of the least expensive foods are also the most nutritious.

To achieve any goal, you need the right mindset. If not, it will feel challenging from the start. Shopping and preparing meals take time and effort, and having the right attitude will make them easier and more rewarding. 

Least Expensive Foods

Before we dive in, I didn’t haphazardly throw together this list. Eating healthy is important to me, but what is “healthy”? For me, it’s simply eating whole foods without a long list of mystery ingredients. You won’t find things like Hamburger Helper on this list. It’s super cheap (and delicious) but not the healthiest. However, beans are beans. They’re whole and complete foods, so I try to incorporate as many as possible into our meals.

Related: How To Stop Food Waste (and save money)

Eggs

• Eggs are one of the most nutritious foods you can eat. In addition to iron, vitamins, and minerals, one large egg can have up to 7 grams of protein. Protein is king for preventing sugar cravings, giving you energy, and keeping you feeling full. It was the key to me finally losing my menopause weight and keeping it off three years later. For quick snacks, keep some hard-boiled eggs in your fridge and enjoy them on their own, make egg salad, or make eggs and rice – an incredibly cheap meal!

Pasta

• Dried pasta is a staple that everyone should have on hand. It fills you up, it’s cheap, and there are endless ways to prepare it. My kids grew up on “white spaghetti,” which is just cooked noodles, olive oil, salt, pepper, and Parmesan cheese. Sometimes, I would add broccoli and call it green pasta, which my Sicilian mother made us regularly growing up. My easy goulash recipe will feed the whole family for less than $10. There are many high-protein pastas on the market these days as well. They may cost slightly more, but you’re getting healthy carbs, protein, and usually some fiber with one ingredient.

Related: Realistic Ways to Save Money Each Month

Canned Protein

• Canned proteins like tuna and salmon are some of the most nutrient-dense, least expensive foods you can buy. That means you’re getting a lot of nutrition in a small amount of food, so you don’t need much. They can be found at every grocery store and are a great way to add protein to a dish, not to mention a ton of vitamins, essential fatty acids, and minerals. Tuna salad is cheap and healthy. Serve it on sandwiches or over a bed of lettuce. My tuna and avocado salad is quick, healthy, and delish.

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Dry Beans

• Like rice, beans can be added to many dishes, and there are endless ways to use them. They’re full of protein, vitamins, and minerals, so they’re not only a cheap pantry staple but a healthy one. Try my Italian beans and rice, a simple chickpea salad, and tuna pasta salad. Dry beans are even more inexpensive. The soaking process is mostly hands-off and very easy to do.

Canned Tomatoes

• You can use them in sauce, soups, stews, casseroles—the sky is the limit. If you have canned tomatoes, you don’t need pasta sauce. Our favorite pantry meal is pasta with tuna. I saute onions and garlic in olive oil, add some canned tuna and tomatoes, a little broth, seasonings, and butter. Mix that with cooked pasta and veggies of your choice, and you have a nutritious, filling meal for less than ten bucks.

Fresh Produce

• Fresh produce can be affordable if you know how to shop for it. We’re not going for dragon fruit and fresh figs, which can be pricey. Buy cheaper options like bananas, apples, onions, and potatoes. Potatoes are inexpensive, filling, and nutritious. Buy a bag when they’re on sale and plan some meals around them. The same applies to apples. A bag will cost around three bucks, and you have healthy snacks for the week. Check out my tips for saving on produce for even more ways to save.

Related: How To Save Money on Fresh Produce

Frozen Produce

• Frozen produce is among the healthiest and least expensive foods you can buy. It’s often cheaper than fresh produce, which can lose up to 45% of its nutrients before it hits your table. Frozen vegetables are often more nutritious because they’re flash-frozen within hours of being picked, retaining most of their nutrients. Unlike fresh produce, which can spoil very quickly, frozen produce lasts months in the freezer. It’s also prepped and ready to go, making it perfect for nights you need dinner on the table quickly! 

Rice

• Rice goes with everything—literally. Having eggs? Add some rice. Tacos for dinner? Add rice to the filling. It’s a cheap way to add volume to your meals. I often use it to stretch soups and casseroles. I regularly make sausage rice, easy Italian beans and rice, and foolproof baked rice. We’re big fans of rice around here, and it’s one of the least expensive foods you can buy!

Peanut Butter

• Peanut butter is incredibly nutritious! It contains vitamins and minerals and is an excellent source of plant-based protein and fiber. A serving size is only two tablespoons, which means one jar for around three dollars will last you a while. If you’re a peanut butter lover like me, look for brands with just one ingredient: peanuts! This one is my favorite.

Related: 25 Ways to Save on Groceries Each Month

Oats

• A giant bag of oats is cheap and will last a long time. You can use them in granola bars, meatballs, cookies, and cakes. They’re incredibly nutritious and add fiber and nutrients to whatever you use them in. You can even add them to smoothies to make them more filling. A little goes a long way, making them incredibly affordable. Just 1/4 cup of dried oats is enough for a filling breakfast or snack, and you’ll be doing your cholesterol a favor, too. Steer clear of the instant oatmeal packs. They are loaded with sugar and processed ingredients.

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Popcorn

• Not only are popcorn kernels ridiculously cheap, but popcorn is high in fiber, low in calories, and satisfying! We make it at least three times a week, and it’s a lot easier than you might think. I add 1/4 cup of kernels to a brown paper bag, sprinkle in some salt, and about a teaspoon of olive oil. Fold the top over three times, put it in the microwave, and cook it on high until you hear no popping for 3 seconds. Voilà. You’ve got a quick, healthy, super cheap snack! 

I hope this list of the least expensive foods is helpful. I’d love to hear your tips for saving money on food and for preparing affordable, healthy meals on a budget!

Whole Foods, or Whole Paycheck, as it’s often called, gets a bad rap. Sure, it can be expensive, but so can every other grocery store. So, if you’re like me and love Whole Foods but also consider yourself a savvy shopper, let’s talk about how to save money at Whole Foods!

If you’re paying attention and comparing prices at various grocery stores, you will find many items at Whole Foods are a better deal than anywhere else. I suspect many people complaining about how expensive Whole Foods is haven’t taken the time to do that. Being a savvy shopper also means being willing to shop sales, use digital coupons, and get cashback.

I’ve also seen blog posts and social media stories where people compare prices at Whole Foods to other stores, but I think these comparisons are unfair. First, if you’re a savvy shopper, you’re not going to the store and paying full price for the most expensive things. If you can afford to do that, then you probably aren’t concerned about prices to begin with. Those of us actively trying to save money at Whole Foods (or any other grocery store) are willing to do whatever is necessary. So, I did my own comparison shopping.

The sale price on chuck roast, asparagus, avocado, rice crackers, and ground beef at Whole Foods was cheaper than Publix and Kroger. Chuck roast was the biggest surprise at $6.99/lb compared to Publix and Kroger, where it was $12.69/lb and $14.99/lb. I’m not here to argue. These are facts. I did the hard work and research before writing this post. So, let’s dive in.

How To Save Money At Whole Foods

These tips will help you save money at any grocery store, not just Whole Foods. Be sure to read to the bottom, where I share my all-time favorite Whole Foods hack!

It’s also necessary to point out that those of us shopping at Whole Foods are invested in our health, and consuming products made with better ingredients matters to us. Sure. I could go to Dollar Tree and buy a box of crackers for $1.25 that has crappy ingredients, but I don’t eat that way. You get what you pay for. Ingredients matter to me, and I will pay a little more.

Saving Money On The Hot Bar At Whole Foods

Oh, how I love the hot bar. I’d much rather pop in for a few of my favorites than go out to eat, but it’s easy to build a $21 lunch if you’re not paying attention.

• The Whole Foods hot bar in Nashville is $11.99 a pound, so you’re paying for weight. Be mindful of this when selecting what you want, and don’t pay for liquid you won’t eat. For example, if the item you choose is sitting in liquid like the photo below, drain it off. You’d be surprised by how much liquid weighs and how much it costs. If something is in a sauce or gravy, only scoop out what you’ll be able to eat.
• Choose your protein wisely. Again, weight matters. I LOVE their chimichurri pork, but I’ve noticed it’s much heavier than the braised chicken thighs. That’s because the pork is shredded and sitting in sauce. It holds a lot of liquid, making it heavier and thus more expensive.
• The same rule applies to literally everything else. Once you understand this, you’ll be more mindful of the ingredients you choose.

Weekly Sales at Whole Foods 

Whole Foods has weekly sales, but they also have daily specials that are pretty great!

• Weekly sales at Whole Foods start on Wednesdays and run through the following Tuesday. You can check the sales at your store here or in the app. Some of these sales are incredible, especially on meat and seafood.
• Shopping sales is the easiest way to save money at any grocery store, not just Whole Foods.
• Whole Foods also has daily specials like $2 off rotisserie chickens on Tuesdays and $12 large pizzas on Fridays. These may be different from store to store. You can check your store here.
• If you’re an Amazon Prime member, you can save 10% on top of the sale prices.

Pro tip. If you look at the bottom of the sale tag, you will see the date that the sale ends. This is important because some sales last more than a week. In the photo below, you can see that Banza pasta is on sale for almost THREE weeks! Also, this is an amazing price for this brand. I buy this all the time and have never paid this low of a price, once again provong Whole Foods os often less expensive than other stores.

Shop The 365 Brand

• 365 is the Whole Foods store brand, and it’s surprisingly affordable. The 365 brand adheres to the same high standards expected at Whole Foods Market. The ingredients are clean and straightforward without any of the junk you don’t want. If you don’t have time to scour ingredient labels, the 365 brand makes it easy while saving you money!
• 365 Everyday Value items in the produce section are my go-to. They have consistently low prices on greens, carrots, and fresh herbs, and they’re always super fresh!

Shop With A List

• Shopping with a list keeps you on track and can make the whole experience less stressful. This is especially true at Whole Foods, where the store has fun and unique items to tempt you. It’s easy to get caught up in that and spend too much. Having a list also ensures you’re not forgetting the most important things. I like to keep this magnetic meal-planning grocery list on my refrigerator. You can easily tear off half of the page and just take the shopping list to the store.

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Learn To Love The Bulk Food Bins

The prices on the bulk bins will give you sticker shock, but you can save money by shopping them.

• Need a quarter cup of pine nuts but don’t want to spend $10 on a small bag? The bulk bins are where you should go. It’s often cheaper to get exactly what you need from the bulk foods section rather than buying an entire package.
• I don’t use coconut flour often, but recently, I needed some for a recipe, so I went straight to the bulk bins. I measured out 1/4 cup, which was a little more than what I needed, and paid less than a dollar.
• For those who live alone, bulk bins can not only save you money because you can buy small amounts of only what you need.

Produce At Whole Foods Is Superior

• Throwing food away is throwing your hard-earned cash in the trash. The produce at Whole Foods is fresh and lasts longer. Don’t even get me started on Trader Joe’s. Their produce is terrible and goes bad SO fast! Whole Foods also has some pretty amazing weekly sales on produce, and one of my favorite ways to save on groceries in general is to plan your menus around what’s on sale.

Saving Money On Meat, Poultry, And Seafood

I have a you get what you pay for attitude regarding meat, poultry, and dairy. I can’t bring myself to eat low-quality products, nor do I want to contribute to the inhumane practices. This is the one area that I will spend more money on, and Whole Foods has high standards.

• Wild-caught seafood is certified or rated for sustainability.
• Farmed seafood is third-party verified Responsibly Farmed.
• Meat is traceable to farms or ranches. No antibiotics, ever, and no added growth hormones.
• All eggs meet Animal Welfare Standards.

If you’re shopping sale prices, you can stock up on grass-fed ground beef and pasture-raised chicken when they’re at their lowest price. When it comes to saving at Whole Foods or any grocery store, stocking up on products you buy regularly when they’re on sale is key.

Look For Clearance + Last Chance Stickers

• These little yellow stickers often indicate that an item is being discontinued or they have too much overstock. These are easy to miss, but you’ll spot them easier now that you know about them. The best deal I ever got was on bags of grass-fed beef jerky for $1.25 a bag-but I would’ve missed it if I wasn’t keeping an eye out for those little yellow stickers!
• Look for stands around the store with marked-down items. My store also has two, one in the produce section and one near the beer (weird location), and I never leave without taking a quick look. One thing I’ve noticed about Whole Foods is when they mark something down, they price it to get rid of it, and you can score some amazing deals!

Download The App

• The Whole Foods app lets you check the weekly and daily sales, check in-store prices, and create shopping lists. If you’ve linked your Amazon Prime account with your Whole Foods account, you can use the app to scan your Prime code at the register to save an additional 10%. That might sound like a big savings, but nickels and dimes add up!

Don’t Always Buy Organic

• Organic isn’t always better. Every year, the EWG releases the Dirty Dozen and the Clean Fifteen. The Dirty Dozen lists 12 fruits and vegetables most contaminated with pesticides, while the Clean Fifteen lists 15 items with the lowest pesticide residues. They take the guesswork out of the equation, so you don’t waste your money buying organic when you don’t need to.

Get Paid To Shop

• Simply put, you’re getting paid to shop. Many apps offer cash back for purchasing groceries, but Ibotta is the one I’ve used for years and can personally recommend. Once you register (it’s free), simply find your store, scroll through the list of offers, and save the ones you want. I usually do this while I’m watching TV. After shopping, follow the steps in the app to get your money back. It’s VERY easy, and the app walks you through it. On average, I withdraw $500 – $600 yearly – in free money! Ibotta is the only way I know of to save money on alcohol. You read that right. Get cash back for buying beer, wine, and liquor. Sign up here for free!

Cheese Case Odds & Ends – My Favorite Whole Foods Hack

• There’s plenty of information online about how to save money at Whole Foods, but I’ve never seen anyone talk about this. If you love cheese and enjoy trying unique cheese, then you already know the cheese case at Whole Foods is the bomb. But, have you ever noticed the “odds & ends” basket? It’s easy to miss, but it’s a little basket usually tucked somewhere in the cheesecake with little chunks of cheese. These are pieces that are left when they trim the cheese to sell, and it’s a great way to try specialty cheeses without spending a ton of money. Some specialty cheese costs upwards of $30 a pound, but you can find little pieces in the basket for less than a dollar.

I hope you enjoyed these ideas for saving money at Whole Foods. It can be a fun place to shop for unique and hard-to-find items, but it doesn’t have to be as expensive as some people make it out to be. Follow these tips and enjoy the savings!

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More Money-Saving Posts You May Enjoy

• 25 Ways to Save on Groceries Each Month
• How to Grocery Shop for One Person
• Realistic Ways to Save Money Each Month
• How To Save Money on Fresh Produce

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Protecting your home is crucial for your safety and peace of mind. Please don’t wait for something terrible to happen to do something, which is precisely what happened to me. A few years ago, I had one of the most terrifying experiences of my life. I was home alone, and a man started aggressively banging at my doors. It was late at night, and he continued going from door to door. Even though I had played the scenario over in my mind many times and thought I knew what to do, I completely froze. After a few minutes, I set off the house alarm and called 911, and then my kids, who live just a few minutes away.

The police didn’t arrive for over 20 minutes. Had that man gotten into my house, a lot could’ve happened in that time. Thankfully, everyone was okay, but it was an eye-opening experience, and protecting our home became a priority.

Is Your House As Safe As You Think?

Growing up, my dad always told me that if someone wants to get into your home, they will, despite the best security measures. Statistically, fancy house alarms don’t deter professional burglars because they know how the system works. This proved to be true for me. Even after setting off my alarm that night, that man continued trying to get in. Burglars know there is a pocket of time between setting off the alarm, the alarm company contacting you, and the authorities.

So, what do you do? Make it hard for them. The harder you make it for them to get in, the more time it takes, allowing you to get safety and the authorities to arrive. Furthermore, most burglars want an easy in and an easy out. By making it hard for them to get in, they’ll likely give up after a few failed attempts.

After that terrifying experience, my son immediately jumped in. With less than $100 and only a few hours of his time, he secured my windows and doors, making it much harder for someone to get in, and so can you!

Protecting Your Home On A Budget

Secure The Doors

It’s very easy to kick in most doors because the screws that go into the doorknobs and deadbolt are short and only go into the door frame. Replacing short screws with longer screws instantly secures your exterior doors. This is because one swift kick to a door is how most burglars get in. With longer screws that go all the way into the door frame, they would have to kick out the entire frame of the door to break it down. Not only would that be hard to do and time-consuming, but it would also be loud. Two things most burglars don’t want to deal with.

To further secure the doors, my son also installed defender locks. A defender lock is similar to a hotel room door lock. He also used longer screws to install these defender locks, making both doors with outside access nearly impenetrable.

Secure Your Windows

Depending on the type of window you have, you can use cut broomsticks, wooden dowel rods, or even just a screw to quickly stop someone from raising your window. If using the dowel rods or broomsticks, you may need a small saw to cut them to the correct size.

My son put screws in all the windows except for two. If you need to get out quickly, leave at least one or two windows unsecured, but ensure they’re the hardest to access from the outside. We chose my bedroom windows because they’re higher off the ground, making it hard to access from the outside, but not so high off the ground that I couldn’t jump if I needed to.

When thinking of ways to protect your home, the goal is to make it hard for them. You want them to make some noise, which you will hear, allowing you to get to safety.

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Have A Safe Room

This tip came from a police officer years ago. While this doesn’t directly protect your home, it will help keep your family safe. Have a place to go when in danger. He recommended a closet or large pantry.

In a perfect world, all the safety measures we’ve taken to the rest of the house will slow a burglar down enough, but if they get in before the authorities arrive, having a prepared safe room is an added layer of protection.

You can’t think straight when panicked, and the only thing you’ll be thinking of is getting your family to safety, so he also suggested having the following in the room.

• A list of phone numbers for local authorities, family, and neighbors who live close to you.
• Necessary codes, specifically the code and/or phone pin for your house alarm.
• A fully charged throwaway phone with all the essential numbers pre-saved and ready to be called. When people run for safety, they often forget their phones, so having an extra one in your safe room is crucial.

My safe room is my bedroom closet. We secured the doors the same way we secured our exterior doors. If someone enters my house, I want to slow them down if they come after my family. Securing my safe room doors may buy me a few extra precious minutes for help to arrive.

Extra Tips For How To Protect Your Home

Have a barking dog. The size doesn’t matter as long as it barks! Most burglars don’t want to deal with a dog and know that if it is barking, the dog has already warned you that they’re there.

Maintain the outside of your home. A well-manicured yard shows that the house is occupied and actively cared for, potentially deterring burglars. Keeping hedges around the window trimmed can help prevent hiding spots.

Outdoor lighting. Bright, motion-detected floodlights around your home also reduce hiding spots. We have these lights around the outside of our house. They’re affordable and effective.

Indoor lighting. I keep the lights on if I’m alone and it’s dark outside. Most intruders aren’t looking for a fight and will likely move on if they think people are awake.

Door sirens. If all else fails and an intruder gets through one of your doors, door sirens will immediately alert you that they’ve entered your home. When we lived in Charleston, there was a rash of home invasions. Many of the people who were injured never knew the intruder was in their home until it was too late. So, in addition to making it hard for them to get in, you want to know they’re there. These cheap door sirens are LOUD, alerting you and possibly scaring them off!

Don’t answer the door. The night that man tried to get into my house, the police officers said it was a common tactic. The intruder bangs on the door frantically as if they need help, and many people open it. Don’t do that!

Secure patio doors. A simple broomstick pressed firmly into the groove at the bottom of the door makes it nearly impossible to open. A sliding door kick lock is another popular and affordable option.

By providing layers of security, you can protect your home and keep your family safe!

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More Money-Saving Posts You May Enjoy

• 25 Ways to Save on Groceries Each Month
• How to Grocery Shop for One Person
• Realistic Ways to Save Money Each Month
• How To Save Money on Fresh Produce

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On January 11, 2023, I walked into the dentist’s office thinking I was there to have my tonsil drained. Within five minutes of sitting down, I went from being nervous about a dental procedure to being told that I had a malignancy. For me, the early symptoms of tonsil cancer looked like a stubborn case of tonsillitis.

After the words came out of his mouth, I remember sitting there with so many thoughts swirling through my head that I couldn’t speak. Finally, I said, “You mean cancer,” and honestly, I can’t remember anything he said after that. Fast-forward two weeks, I received an official diagnosis of Invasive Squamous Cell Carcinoma of my tonsil that had spread to three lymph nodes.

The Day I Was Diagnosed With Cancer

I texted my husband first. He was in Iraq at the time, and we talked and cried on the phone while I sat in the hospital parking lot. With the exception of my husband, the only other people who knew were my best friend and sister. I had already decided not to tell my kids until I had answers. The waiting is brutal, and I didn’t want to put that burden on them.

Like so many others newly diagnosed with cancer, I went down the Google rabbit hole. I also joined a couple of Facebook support groups, and I can confidently say that you shouldn’t do either.

Google is riddled with misinformation, and even the “experts” disagree, leaving you even more confused and scared than you already were. Seriously, as hard as it may be, stay off of Google!

While I did receive some helpful information in my support groups, the people in these groups represent a small percentage of patients, and most active members are still suffering. Those who have recovered rarely return. These groups are not always a positive place, and it affected my mental health.

Early Symptoms Of Tonsil Cancer

Some people experience a sore throat, ear pain or fullness, jaw stiffness, a painless neck lump, and mouth sores. Others have no symptoms at all. The symptoms can be vague and easily missed or thought to be something else. No one thinks, “I might have tonsil cancer.” I had never even heard of tonsil cancer before my diagnosis.

If you’re here, I can only assume you or someone you love has been recently diagnosed. First, I am truly so sorry. Hearing you have cancer is something no one ever wants to hear. It’s shocking and terrifying.

Feel your feelings. Cry it out, yell it out, and allow yourself to feel your feelings. I went through the whole gambit of emotions and ultimately asked my doctor for a prescription for Xanax. As someone who rarely takes medicine, that says a lot about where my mental state was. I only took it for about a week, but it helped me get through the initial shock of my diagnosis. I also took it the first few days of radiation because no one prepares you for how tight that mask is. (see photo below)

You don’t have to be strong. Once you’ve received your diagnosis, it’s life or death, and your emotional, mental, and physical health come first. Set boundaries. Everyone will want to come see you and do everything for you. I didn’t want any of that. I wanted solitude. The only people I wanted to be around were my husband, children, and grandchildren, and I made no apologies for that.

Know that you will get through this. Tonsil cancer is survivable, depending on the type you have. The treatment sucks, and there’s no sugarcoating that, but you will get through it.

Tonsil Cancer Treatment

This is the first in a series of posts that I hope will help anyone going through chemotherapy and radiation, not just tonsil cancer patients. My treatment lasted seven weeks, with radiation every day and a massive chemo infusion every Friday.

I was blessed to be treated by the best of the best at Vanderbilt, but I’d be lying if I said I didn’t agree with some of the advice I received. I believe there is a big disconnect between traditional medicine and nutrition. My next post will be about nutrition, specifically high-calorie, soft food meals. I avoided a feeding tube with these recipes. In fact, I might be the only cancer patient who actually gained weight because I was too good at getting calories, lol!

For now, I want to share some of the things that helped and what I learned along the way. The side effects and symptoms of tonsil cancer treatment are similar to those of any cancer treatment. Share this with anyone you think it may help.

Please remember that many things can interfere with chemotherapy and radiation, and you should discuss anything you want to try with your doctor. These are in no specific order.

Have Someone With You

• The first few weeks after diagnosis will likely be nonstop doctor appointments, and they will throw a lot of information at you. It’s overwhelming and impossible to remember everything they say. Bringing a small notebook helps, but having someone with you is better. You will need emotional support. My husband went to every appointment with me, and we would go over the questions I wanted answers to on the way to the appointment. If I forgot something, he would step in.

It Will Be Chaos In The Beginning

• The first week of treatment was chaotic. I underestimated all of the things that I needed to take with me every single day. Getting out the door was stressful, and I am basically Monica from Friends. I don’t do well with chaos, so I bought a backpack with several pockets and compartments. It held everything I needed and was the only thing I brought daily. They even have lightweight backpacks with coolers that hold snacks and drinks, which you will want to have with you, especially on long chemo days. A backpack with a charging port is one less thing to remember. When you’re in pain and don’t feel good, anything that makes life easier is appreciated.

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Stay Organized At Home

• You will have a lot to keep track of at home. At one point, my kitchen counter was in complete chaos, so I purchased an over-the-door hanging shelf, which worked perfectly hanging on the pantry door. It helped to have everything I needed in one organized place.

Get Metal Fillings Removed!!

• I didn’t and had a HUGE cheek sore throughout treatment and for weeks afterward. It was THE most painful thing in my mouth and the reason for many tears. The doctor confirmed it was caused by the radiation bouncing off the metal onto my cheek.

Wear Comfortable Clothes

• The last thing you want is to feel uncomfortable on top of getting chemotherapy and radiation. Comfortable clothes are a must. I found some cheap joggers at Sam’s Club and bought five pairs, one for every day of the week.  It can also be cold in the treatment room, so I always had a sweater in my bag. They will also provide blankets, of course.

Disposable Cups

• You’ll be rinsing your mouth several times a day, even when you’re not at home. Sometimes, you won’t be near a bathroom, and there will be nowhere to rinse and spit. I bought small, disposable cups with lids and cheap napkins that I kept in my backpack. I could discreetly do what I needed to do with no mess.

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Stay On Top Of Thrush

• One of the symptoms of tonsil cancer treatment is thrush, so knowing the early symptoms and alerting your team is important. It can really affect your taste and healing. I started Nystatin at the first sign of thrush and used it until two months after treatment. When it began to burn my mouth, I would hold it only on my tongue (where thrush typically starts) for 60 seconds, spit most of it, and swallow the rest. I would not eat or drink for 30 minutes. 

Be Gentle To Your Mouth

• Your mucosal lining is fragile, and even a slightly too-hot beverage can result in a significant setback. Your team will provide treatments to help with mouth sore pain. Some will work, and some won’t. Some burned my mouth, and I immediately stopped it. Stay in constant contact with your care team. They can call you in something else.

Get A Cool Mist Humidifier

• I used a cool-mist humidifier from day one. It saved me from severe dry mouth and thick mucous. Speaking of mucous, start Mucinex before treatment and take it daily until your mouth begins to heal. It thins out secretions and can help significantly with mucous, which can be so bad that some patients choke on it.

Baking Soda Gargle

• Mouth sores can happen to anyone but are significantly worse in head and neck cancer patients because they are literally radiating the inside of your mouth. They will recommend gargling with a mixture of baking soda and salt. It’s a gentle and effective way to control the bacteria in your mouth, thus helping prevent and heal mouth sores. Do it, and do it even more than they tell you. I gargled baking soda and salt water so many times a day. It is THE most gentle way to keep your mouth clean. I used high-quality Celtic sea salt to get even more benefits from this.

Aloe Vera Juice

• Aloe vera juice made all the difference for me. Several times a day, I drank 2-4 ounces, held it in my mouth, and swallowed slowly, allowing it to coat my throat. I didn’t eat or drink for 30 minutes afterward. It doesn’t taste great, but you’ll likely have lost some of your taste anyway. Aloe is incredibly healing, kills bacteria, and is an anti-inflammatory. You must use one without added citric acid, which can burn your mouth. I loved this brand because it had a consistency somewhere between juice and a gel, so it coated my mouth without being so thick that it was unpleasant to drink.

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Appreciate Little Wins

• Some days, I couldn’t eat much of anything. Others, I could enjoy my favorite smoothie from a local shop. Some days, getting through radiation without feeling panicked was a win. I’m not claustrophobic, but that mask is tight! Take it day by day and appreciate the little victories when they come.

Get Outside

• Tonsil cancer treatment is hard physically, mentally, and emotionally, and recognizing the early symptoms of depression is crucial. Be proactive. Something as simple as going for a short walk in the sunshine can really improve your mood. Sitting all day, every day, is not good. Move your body, even when you don’t feel like it. It will make you feel better. The more you sit, the worse you’ll feel.

Alkaline Water

• I don’t know how to explain it other than it felt smoother in my mouth than regular water, which burned. The added benefit is that alkaline water can help neutralize the acid bacteria produce. You can find cheap cases of it at Sam’s or Costco. I also used this in my baking soda and salt mixture.

Slather Your Neck

• The radiation can cause your neck to be very red, as seen in the photo above. Some people burn so bad they peel. I stayed slathered with Aquaphor Healing Ointment or Egyptian Magic when I was at home, and my neck never burned. Apply it liberally! These are both very greasy and will ruin your clothes, so I bought a bunch of cheapo tanks and tees from Walmart that I could toss later. You will also need to apply cream right after radiation. Don’t wait to get home. I used Calendula cream on these days, which isn’t as greasy.

G.I. Issues

• You will be on a lot of medication, which can result in pretty severe constipation. I’ve had G.I. issues in the past, so I already knew that everything they recommended would not work for me. My holy grail product is magnesium, but not all magnesium is created equal. There are several different types, and they each do a specific thing. I used 400 – 800mg of magnesium oxide most days and never had a problem with constipation. A good probiotic is also necessary during treatment, and it was one of the things my team recommended.

Oil Pulling

• Oil pulling is an old Ayurvedic therapy for thoroughly cleansing the mouth, removing bacteria, and soothing the mucosal lining. If you have a dry mouth, the oil also adds lubrication. Keeping your mouth clean is crucial, and I found oil pulling soothing and lubricating. If it hurts to swish, do it very slowly. I used Desert Essence Oil Pulling Rinse, which has a mild minty flavor that doesn’t burn.

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Not All Hot Tea Is Good

• I sipped on warm tea constantly. It’s a great way to hydrate and can be very therapeutic – but choose wisely. Teas high in tannins (like green and black) are more drying, and tonsil cancer can cause severe dry mouth. Some tea can exasperate the problem. I noticed this one day when my mouth was dryer than normal, and I had been sipping green tea. Look for ingredients like slippery elm, ginger, chamomile, and licorice, which all help soothe and coat the mouth and throat. I drank Yogi Tea Throat Comfort constantly. Sweeten with organic honey, which also has healing properties – and calories.

Advocate For Yourself

• Tonsil cancer is a hard treatment, and the symptoms you’ll be dealing with from all of the drugs, chemo, and radiation can be unpleasant, to say the least. Listen to your team, but also advocate for yourself. If they suggest something you’re uncomfortable with, immediately speak up. This is your life and your journey, and the time to speak up is now. My husband went to every one of my appointments, and if I forgot to ask a question, he was my backup. In my experience, your team is happy to do anything that makes you more comfortable.

Everyone Is Different

• There is no right or wrong. What helps one person may not help another. I can’t tell you how many things were recommended by people in my group that did not help me at all. These people weren’t wrong. They were trying to help, and I deeply appreciated it. I hope that some of the things from this list help you, and know you are not alone. I am here for you, and you can contact me at one of the links below

Be Grateful

• Tonsil cancer is one of the hardest cancers to treat, but the tradeoff is that it’s highly survivable. Remember that. Even on my worst days, I said what I was thankful for out loud. I could still taste a hint of sweetness and was thankful every morning that I could still enjoy my coffee. It was lukewarm, but I didn’t complain. I was just GRATEFUL that I could taste something!

What were your early symptoms of tonsil cancer?

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