7 Simple Tips To Plan Bone-Healthy Meals That Save Time And Money - Save Our Bones

Did you ever stop to think how much food you end up throwing out because of poor meal planning? I know that when I did, I was stunned, and realized I must take immediate action.

Planning pH-balanced, healthy meals that are good for your bones is a lot easier than you might think. And when you put today’s seven tips into action, you’ll not only have bone-healthy meals readily available, but you’ll also end up saving money on your grocery bill.

The trick is to plan ahead so you’ll have everything you need and to reduce waste. Then you can use the extra savings to splurge on organic foods you might not currently buy because they’re more expensive than conventional (or anything else you might want but were hesitant to spend on it).

Plus with the 80% alkalizing, 20% acidifying nutritional plan, as described in the Osteoporosis Reversal Program, you’ll end up eating far less animal protein, which is typically the most expensive food.

So today I’m happy to share with you 7 simple tips I’ve been successfully applying.

Let’s get started!

1. Check your pantry, fridge, and freezer before you go out shopping.

Have you ever bought a food item that you already have? Then you can’t use it all before it spoils. This is particularly annoying (and wasteful!) with produce like salad greens, for example, where you can’t freeze the extra. So before you head to the grocery store or farmers’ market, check out your pantry, fridge and freezer to make sure you don’t buy what you already have.

2. Fight impulse buying of unhealthy processed foods that might look attractive on the shelves. Of course, you can splurge every once in a while (I know I do!).

Most grocery stores deliberately place processed foods in places where you’ll notice them most, and manufacturers make sure these unhealthy foods are wrapped in attractive packaging.

Of course, a packaged treat now and then is fine – just factor it into your pH-balanced meals or snacks and add it to your list. That’s very different from impulse buying, though. Or, you can make your own delicious bone-healthy treats, as I do most of the time.

3. Stock up on foods you know you’ll use often.

To be able to put together pH-balanced meals in a jiffy, you’ll need to have key ingredients on hand. Check the list of Foundation Foods in the Osteoporosis Reversal Program, and stock up on foods that will form the “foundation” of many of your meals.

For example, when there is a sale on alkalizing frozen vegetables, buy extra so you can reach for them any time you want to whip up an alkalizing stir-fry, soup, or any delicious pH balanced vegetable-based recipe. And to make it even easier for you, the complete list of Foundation Foods is also included in Bone Appétit, the companion recipe book to the Osteoporosis Reversal Program.

4. Make smoothies with fruits and vegetables that may soon become overripe.

This helps prevent waste and makes for a delicious and nutritious smoothie. If you like, you can freeze the fruits to make an icy smoothie. I love to drink smoothies mixing polyphenol-rich fruits and veggies using my blender.

5. Try a little imagination when you plan your snacks.

Snacks have a reputation for being unhealthy, and for a good reason! Typical snack foods are almost always processed foods (as described in #2 above) loaded with bone-damaging sugar, High Fructose Corn Syrup, Monosodium Glutamate, and other toxic chemicals.

But healthy snacks can be beneficial. In fact, they’re great to help you balance your pH and provide you with a nutritional (and energy) boost throughout the day. You probably know this by now: it’s more economical to buy whole foods and make your own snacks.

My favorite bone-healthy snacks are really easy to prepare. In fact, sometimes I just grab an alkalizing fruit, some almonds, or eat a few sticks of celery and other vegetables with a delicious dip.

6. Eat Leftovers Or Freeze Them

Creative use of leftovers is key to reducing waste. Leftover cooked vegetables can be made into soup, for example, and with a few flavor changes and additions, they can be tossed in your favorite salads. Some leftovers can be made into snacks, such as wrapping leftover chicken salad into a lettuce leaf.

7. The Most Important Tip: Create A Shopping List

Never underestimate the importance of your shopping list! It keeps you “grounded” against temptations to buy impulsively (which saves you money and saves your bones!), plus it eliminates guesswork regarding how much and what kind of food you need.

Make your list each week as you plan out your pH-balanced meals. And to make it easier for you, Bone Appétit takes all the guesswork out of cooking to improve your bone health with clear, inspiring, and enticing recipes.

With more than 200 mouth-watering bone-healthy recipes, Bone Appetit lays out a month’s worth of meal and snack plans in the 30-Day Meal Planner, a free bonus. And two more free bonuses, Blender Magic and Calcilicious, are also part of the Bone Appétit package. Plus if you’re ever short on time, you can just flip to the “Quick Picks” section where you’ll find a selection of bone-healthy recipes you can prepare in 20 minutes or less.

Give your body the fuel it needs to keep your bones healthy and strong. With Bone Appétit, you’ll never again struggle to find bone-healthy recipes that you can make in minutes

Till next time,

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    I ordered the Denercisie book. Please mail it to my physical address.

    • Customer Support

      Thank you for your order, Dot! Please check your inbox for an e-mail from us. 🙂

  2. Pearl

    Thanks Vivian, thankfully I have never waisted food, i always eat any leftovers for lunch the next day, & i have always made a shopping list for shopping, guess you learn that quite young when your not well off.

    • Vivian Goldschmidt, MA

      That’s great, Pearl!

  3. Rosalie

    As a former, long time Boniva user – my sincere thanks for a common sense, healthy option to help us Save Our Bones.

    I live alone and for a long time have made a morning smoothie using some fruit plus powders (greens, protein, Vit C, turmeric. . . ) and seeds (flax, hemp, chia, sesame . . . ) Recently I started adding more fresh (or frozen) fruit and some fresh vegetables. As a shopper with good intentions, I was throwing away a lot of the vegetables I now eat. Vegetables I couldn’t imagine in a smoothie ( tomatoes, celery, cucumbers, kale, salad greens, avocado, and cauliflower) now go in and I don’t throw anything away. I use a straw and am always surprised at how easy and satisfying it is to drink while I read the morning papers. I am not a vegetable eater and it took great effort to eat many of the vegetables I now consume every day. This may not appeal to others but for me it is a win, win situation. No more guilt and later in the day I can eat the alkalizing foods I really like and once in a while a treat if it sounds good. I have cut back on coffee but still have my morning cup..

    • Vivian Goldschmidt, MA

      And I thank you for sharing your story with our community!

  4. Leslie (Ms. L. Carmel)

    Hi! Vivian,

    Thank You Very Much, In Advance, For The Very Good Advice On Planning Bone Building Meals That Save Time And Money.

    And As Always – Take Care And Stay Well.


    • Vivian Goldschmidt, MA

      You’re very welcome!

  5. Marilyn

    Vivian, Thank you for your program! In the near future I will tell you if it is working for me or not. I have osteoporosis and I am trying very hard to follow your book. In your new cookbook, you use vegetarian butter or spread. Could you please tell me what brand or does it have a different name. I have not been able to fine it in the grocery store I shop at. Thank you so much for your help.

    • Vivian Goldschmidt, MA

      Marilyn, vegetarian “butter” typically comes in containers or tubs rather than sticks, and it’s usually found alongside the margarine and dairy butter. 🙂 Vegetarian spread consists of oils that are non-hydrogenated but solidified to create a butter-like spread. I hope this helps answer your question!

  6. Mary Sapp

    I commend you for your efforts to spread the truth about osteoporosis etc.
    Too often we go to doctors who simply recommend or prescribe the popular pills.
    Without your help I might still be on Boniva or taken Prolia shots. thank you.

    • Vivian Goldschmidt, MA

      My pleasure, Mary!

  7. Silvia

    Thanks Vivian for reminding us ways to save our bones and save money! I sent this to all my friends and to family also 🙂

    • Vivian Goldschmidt, MA

      You’re welcome, Silvia!

  8. Jean

    The seven tips given surprised me a bit, because I thought everybody already used them; I certainly do, and can’t remember when I didn’t. I’ve never had money to burn, and I felt these are just plain budget friendly tips; a no-brainer! However, tip no. 4 is useless to me, because I just don’t enjoy smoothies, but I’m sure a lot of people like them.

    • Vivian Goldschmidt, MA

      Jean, I’m so glad you’re already putting these tips into action 🙂 And here’s another idea for you to use fruits that might soon get overripe: you can toss them into your favorite salads. Enjoy!

  9. Linda K. Showers

    The survey popped up from Survey Monkey, and my biggest question is how NSAID’s effect bone building. In particular, Naproxen, Acetaminophen, and Ibuprofen, I am just wondering how it might interfere with bone building. Thanks!

    • Shirley

      My question too! I’m 66, was diagnosed with osteoporosis AFTER a hard fall and a shattered L3 vertebrae. A subsequent compression fracture of T12 occurred as a result of a hard sneeze! I’ve refused osteo drugs, but do take tylenol when needed for pain. Exercise is difficult, but I’m trying to follow the dietary recommendation of Save Our Bones. What about tylenol?

  10. Betty

    I always make a list unless just shopping for a few things.
    Also I would like to know if Survey Monkey was authorized by SOB to conduct a survey in this latest transmission. I filled it in thinking it was legitimate and had questions afterwards. Did it appear for everyone?

    • Julie

      Hi Betty, the survey appeared for me too. I filled it out. I hope it’s legit.

  11. Julie

    I love these ideas! Will start using a shopping list from now on. Thanks Vivian for all the useful tips to build our bones!

    • Vivian Goldschmidt, MA

      You’re welcome, Julie!

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