Notices / Blog

OMS on a budget

Often we are asked if there is a cost to the OMS program and whether it is possible to follow OMS on a limited budget. We want the program to be accessible to all, so have put together a few tips.

OMS Diet 

     1. Often the most expensive items in shopping trolleys are dairy and meat products, so following the OMS diet automatically eliminates these costs.

     2. It can be very helpful to use a meal planner. By writing a list and sticking to it your less likely to waste food and keep costs down. Try out our OMS meal planner here!

     3. Cooking in bulk can also help, freezing leftovers and keeping them for later in the week.

     4. Having some staple herbs and spices in your cupboard can help enhance lots of dishes with a simple sprinkle. Some of our favourites include; garlic salt, harissa, mixed herbs, dried chilli flakes and smoked paprika.

     5. When shopping for vegetables, buying in bulk and seasonally can help keep costs down as well as buying frozen or canned veg. Buying canned fruit and veg, in water or fruit juice, without any added salt or sugar, keeps your cupboard stocked up with options. 

Supermarket own brands are often the cheapest options, here a few frozen or canned products we would recommend: 

  • Tinned tomatoes

  • Tinned sweetcorn

  • Frozen peas

  • Frozen peppers 

  • Frozen broccoli

  • Canned chickpeas

  • Canned black beans

  • Canned kidney beans

    6. Meals based around beans, lentils, potatoes, sweet potatoes, rice and pasta can be a good way of building a cheap meal. Simply add some of your favourite seasonal vegetables, spices or grains to make a wholesome meal.

    7. Some supermarkets offer a 'wonky veg' range which are cheaper but just as tasty. Supermarkets brought in this range as a way of reducing food waste, so that's another reason to support it! 

    8. If you do eat fish you can often get it on the day in the 'reduced' section or frozen. There is also tinned fish products available such as mackerel. 

Here are some of our favourite cheap OMS friendly recipes:



Weeknight dinner


Special occasion 

For a crowd

    9. Nuts and seeds can be an expensive element of any diet, but often cheaper supermarkets such as Lidl, Aldi and Winco (depending on country) offer a cheaper selection. 

   10. Some other useful websites and books that give cheap meal advice are Jack Monroe and Miguel Barclay. Although they might not be OMS friendly, they give ideas that can then be adapted. 


There are lots of forms of exercise that do not require any costs. If possible, walking to the shops or doing other errands, can be a very simple form of exercise. 

Some public parks offer outdoor gyms which can be a great way of getting vitamin D at the same time as doing some exercise. 

Doing yoga in the comfort of your own home can be another form of free exercise. Use these free yoga videos to aid your practice. 

It is also possible to pick up a cheap set of weights second hand at charity stores or thrift shops. Use these videos to help complete a home workout.


Finding time to meditate can often be a struggle on its own, so adding the worry of how much meditation is costing you doesn't help.

We have several guided meditations available for free on our website here

OMS have also created a monthly meditation plan which can help keep you on track. 

There is also a lot of free meditation playlists on platforms such as Spotify

Comment from Facebook:

I find vitamin D supplements and flax oil the most expensive elements of the programme.


Buy in bulk online: 

  • iherb Zahler 50,000IU  / vitamin D3 ultra strength from Amazon you can buy Vitamin D supplements from Amazon for about £13
  • Some people choose to use a vitamin D spray

Have you got any other suggestions on how to keep the cost down? Write your answer in the comments below. 

Add comment

default profile