Resources to help you eat well without financial stress, making the Overcoming MS diet both realistic and sustainable for everyone.
Eating a healthy, nutrient-rich diet while managing MS can sometimes seem expensive, especially when unhealthy, ultra-processed foods are often the cheapest options. At Overcoming MS, we believe that good nutrition should be accessible to everyone, regardless of budget constraints. That’s why we’ve worked with our expert facilitators, nutritionist Karen Lee and nutritional therapist Sam Josephs to create practical, budget-friendly strategies for following the Overcoming MS diet.
This downloadable recipe collection by facilitator and nutritionist Karen Lee includes a budget-friendly week-long meal plan featuring affordable recipes, a store cupboard essentials list, recommended kitchen gadgets, and practical cooking tips. This is especially useful if you’re new to cooking, working with limited kitchen space, or looking for easy, cost-effective meals.
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Read our 5-minute blog with practical advice on how to follow the Overcoming MS diet without overspending. It highlights budget-friendly shopping strategies and the natural alignment between the Overcoming MS diet and affordable whole foods.
Meal planning is one of the best ways to save money while maintaining a healthy diet. By being intentional about what you buy and how you prepare your meals, you can reduce waste and make the most of your grocery budget.
In this webinar nutritional therapist Sam Josephs answers common questions about the diet. This clip starts at a question about dinners for a family on a budget, but if you have time to watch more, it contains a lot of great tips about the diet!
Explore our full recipe collection – discover a wide variety of recipes that can be filtered by skill level, meal type, and main ingredient. Search by ‘meat alternative’ to see recipes based on beans and veggies that will fit your budget.
Cold-pressed flaxseed oil is a key part of the Overcoming MS diet due to its high omega-3 content, which supports brain and immune health. If you decide to invest in flaxseed oil, try to buy directly from the producer as shop-bought oil may not have been stored properly and it can easily go off. However, we recognise that it may not fit everyone’s budget.
Here are some alternative ways to ensure you’re still getting omega-3s:
If you eat seafood, including salmon, sardines, mackerel, trout, and anchovies in your diet can help maintain omega-3 levels. Aim for three servings per week.
While not as concentrated as flaxseed oil, flaxseeds still provide omega-3s. It is important that they are freshly ground as the hard outer layer can’t be digested. 1-2 tablespoons a day will provide less omega 3 than the oil but any more might be too much fibre intake. They can be added to porridge, smoothies, salads, or baking.
Another good plant-based source of omega-3s. Soak them in water or plant-based milk to make a pudding or sprinkle them over meals.
These contain ALA (alpha-linolenic acid), a type of omega-3, and can be a helpful addition to a balanced Overcoming MS diet.
