Plant-based on a Budget

Written by Erica Kessler, Nutrition Intern

How many of you guys out there claim that you want to buy more plant-based foods on a weekly basis? But... every time you go to the grocery store, you feel lost and you end up going for the frozen pizza instead? Why does this happen? Reasons can vary on a person-by-person basis - some may feel that they don’t know how to curate plant-based recipes, others may be afraid to try alternatives to animal protein. The most common reasoning for shying away from plant-based foods and recipes is the fact that people believe it is too expensive to sustain. 

There are plenty of plant-based foods that can rack up your grocery store bill. Those are **usually** the processed snacks, ready-to-eat foods, and frozen name brand goods. The pattern that these foods follow is convenience - having everything ready for you at the palm of your hand, for a pretty penny too. When you’re focusing on whole plant foods, I can guarantee you that your grocery bill will NOT be breaking the bank. 

To make grocery shopping a little more colorful and wholesome, you deserve to gain the confidence that it will be good for your health and your wallet. 

Here are some tips to set yourself up for plant-based success: 

1. Plan how much time you aim to spend on meal prep - ahead of time

2. Make a grocery list 

3. Set a shopping schedule 

4. Keep your leftovers - you could end up eating them for lunch the next day, OR a combination of leftovers for a few nights on “leftover night!” 

5. Start comparing prices & shop around

6. Don’t limit yourself to one store 

Here’s a list of some of the most popular, cost efficient plant-based foods to buy: 

• Nuts, seeds, beans, legumes, and lentils

• Whole grain carbohydrates - breads and rice 

• Fresh produce - any kind that you like 

• Non-dairy milk options: almond milk, rice milk, soy milk, cashew milk, oat milk 

• Nut Butters

• Seed Butters

• Protein - tofu, tempeh, seitan