How To Go Plant-Based without Breaking the Bank
Eating a plant-heavy diet doesn’t need to be expensive. Personally, I have found that our grocery bills have gone way DOWN since we started eating this way.
Here is how I shop to keep our grocery tab as low as possible.
LEGUMES. A block of tofu costs about $2.50. A can of beans typically costs less than $2.00. Both will serve 2-3 people in dish like tacos or burrito bowls. If you cook your own legumes from dry, it will be even more cost effective. For comparison, a cup of canned beans averages .60 cents, whereas a cup of beans cooked from dry costs .25 cents. Either way, as a protein source compared to beef or even chicken, legumes are dirt cheap.
GRAINS. If you buy these from the bulk bins of your supermarket or purchase large quantities at once (think huge bags of rice) and cook them from scratch, grains are extremely inexpensive per cup. Buying smaller pre-sealed bags will cost you more per pound.
PRODUCE. If you buy all organic, it will be expensive. Not as expensive as steak, but still not cheap. But do you really need all organic? Most experts suggest sticking to the Environmental Working Group’s Clean 15 (no need to buy organic) and Dirty Dozen (always buy organic) lists as your guide. You can also often get great deals on in-season produce. If you plant an herb bed, you can have fresh herbs for pennies a serving. The same is true if you are willing to grow some of your own produce.
You can feel safe purchasing non-organic versions of these items.
If possible, buy organic for these items.
NUTS AND SEEDS. These can be expensive, but if you buy them in bulk (like at Costco) and eat them in small quantities only in dressings or as flavor boosters, a bag can last in the freezer for a very long time.
CONDIMENTS. Many typical favorites are already free of animal products (ketchup, mustard, pickles, olives, hot sauce, maple syrup, soy sauce, etc.), so there is no real change in cost in this area. Bottled salad dressing and sauces are expensive, but they are cheap if you make them from scratch, as I do.
BOXED FOODS. We eat very few pre-packaged foods, which tend to be expensive. We do regularly have pasta, tortillas, rice paper wrappers, and canned veggies like tomatoes, but not many other boxed goods. As most of the pre-packaged and highly processed foods reside in the center of the grocery store, skipping the middle aisles will save you a ton of money and be so much better for your health.
Where the real savings lies is in buying less (or no) animal products and very few pre-packaged junk foods like sugared cereal, chips, bottled drinks, and ice cream, all of which can be very expensive. Imagine how much less your grocery bill would be if limited or took these items out of your cart?
Eating traditional peasant food focused around fresh fruits and vegetables, dried legumes, whole grains, spices, and fresh herbs will provide optimal nutrient density
while being easy on the pocketbook.
You can eat for health without breaking the bank.
You just need to know how to shop. It also doesn’t take a lot of extra effort or time, just some weekly planning, which I will show you how to do. Much of the work is in forming a new habit, like prepping your veggies weekly or making a grain to have on hand.
Baby steps. I will help.
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