10 Tips to Eating Plant-Based on a Budget
- Brainz Magazine
- Jun 7, 2021
- 3 min read
Updated: Mar 9
Written by: Miriam Hahn, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
When people realize I follow a plant-based diet, one of the first questions they ask is, “isn’t that so much more expensive?” Such a common misconception, but when you think about what you are putting in your grocery cart, it is actually less expensive.
Take out meat, dairy, and eggs from your weekly haul and focus on whole foods that grow from the earth, and it adds up to a lower grocery bill and a more vibrant you!
Here are 10 tips to make sure you don’t blow the budget on a plant-based diet:
Meal plan weekly. Food waste is at an all-time high, with over 11 billion pounds of food wasted each year. Spend 30 minutes per week writing out the meals you will cook for the week and buy accordingly. If you have produce leftover, make a stir fry, soup, or juice. Throwing out extra food is like throwing dollars in the trash can.
Buy produce in season. When you walk into the grocery store, the front tables are loaded up with the in-season produce. Not only will the items offer great pricing, but produce is the most nutritious when it is at its peak of freshness. Buy plenty of fresh berries in the summer, buy frozen in the winter. Make lots of cozy fall dishes with winter squashes and get creative with zucchini in the summer.
Buy dry goods from the bulk bins. It isn’t surprising that when you skip the fancy product packaging, you can save a bundle. Buy reusable glass mason jars and fill them up from the bulk bins. The price difference is substantial for items like beans, lentils, oats, and nuts.
Buy spices in bulk sizing. Plant-based eating means adding lots of flavor with spices. Certain spices like Himalayan pink salt, garlic powder, onion powder, cumin, smoked paprika, oregano, and curry powder are some of the spices I either buy from the bulk bin at Sprouts or order in large size from Amazon.
Buy an Instant Pot. Making your own beans, lentils and grains can mean huge savings over cans and frozen varieties. It is so easy to do with an instant pot, and it will pay for itself in no time.
Make snacks. Avoid buying expensive and preservative ladened pre-packaged snacks. Make things homemade like hummus, trail mix, energy bars, and muffins.
Meal prep on the weekend. If you have healthy food on hand, you won’t have to grab food out which can be expensive. Mix up a batch of chickpea tuna or tofu bacon, so you have easy sandwich fillers. Prep salads and dressings so you can throw together a quick buddha bowl or salad whenever you get the urge. Make a big pot of soup or chili on a Sunday, so you have some ready to heat up all week long.
Dirty Dozen & Clean 15. The dirty dozen list, created by the Environmental Working Group (EWG.org), lists the 12 produce items that have the most pesticide residue found on them. The clean fifteen lists, also put out by the Environmental Working Group, shows the produce items that don’t need to be organic. Buying accordingly can save you money.
Start an herb garden. Fresh herbs make every meal taste fresher and small packets of herbs at the grocery store are expensive. A potted herb is about $4 and can easily grow in a small pot either outside or on your windowsill and provide vast amounts. Consider growing basil, thyme, cilantro, parsley, and oregano so you can add to salads, sandwiches, soups, and pasta.
Set up a plant-based pantry. Having basic pantry items on hand is a huge time and money saver. Once you have stock pantry items, you can fill in with fresh produce. Download my free “Plant-Based Pantry Checklist” on my website https://www.youcare-selfcare.com/
By eating plant-based, you will save money and help prevent chronic disease!
Miriam Hahn-Wellness Coach
You can find hundreds of easy, delicious recipes on her Facebook, Instagram, LinkedIn. visit her website for more info!
Miriam Hahn, Executive Contributor Brainz Magazine Miriam Hahn is the owner of YouCare-SelfCare, a private wellness practice specializing in plant-based lifestyle and disease prevention. She is a certified wellness coach and a graduate of the Cornell University Plant-Based Nutrition Program. Miriam has helped thousands of people live a vibrant life through her in-person and online wellness and cooking courses. She offers recipe development and food photography to brands as well as wellness workshops to organizations.
