Many people mistakenly assume that eating a plant-based diet is more costly than traditional cuisine, but it doesn’t have to be when you follow some easy tricks for keeping your grocery bill low.
Meat, eggs, and dairy are often the most costly components of a diet. By swapping out these expensive components with more budget-friendly protein sources, you can reduce your food budget significantly.
The most economical way to stock up on plant-based staples like beans, nuts, and seeds is by purchasing them in bulk from your local grocery store or health food store. Make a beeline for the bulk section at your nearest grocery store and organize your purchases using airtight storage containers to reduce wastage.
Gardening is an affordable and effortless way to grow your own fruits and vegetables. Plus, the seeds you save from harvest can be saved for future planting.
Continue reading to know more about eating a healthy plant-based diet on a budget.
What Is a Plant-Based Diet?
A plant-based diet emphasizes eating vegetables, fruits, grains, legumes, seeds, and nuts. It excludes processed foods and animal products and encourages eating locally sourced organic foods whenever possible.
Consuming a diet rich in vegetables, fruits, whole grains, legumes, nuts, and seeds has been linked to lower risks of chronic diseases like heart disease, diabetes, cancer, obesity, and osteoporosis. It may even help prevent or manage certain mental health conditions like depression and schizophrenia.
Eating a plant-based diet has numerous health benefits, including weight loss and disease prevention. However, those interested in a plant-based diet must plan their meals carefully. Make sure you also add foods from different food groups to get all the essential nutrients needed by your body.
Tips to Eat a Healthy Plant-Based Diet on a Budget
Eating more healthily on a budget is possible. Eating plant-based is often more affordable than meat or dairy alternatives, so here are our expert tips to make it affordable.
Buy What’s In Season
Shopping seasonally for produce can be an economical way to save money on groceries. Seasonal produce is fresh, nutritious, and at its peak quality, making it the ideal option for grocery shoppers. No matter where you live – Northeast, Southwest, or somewhere in between, there’s always a bounty of fruits and vegetables in season.
Shop Frozen
Shop the frozen aisle at your local grocery store to stock up on nutritious plant-based foods that are both easy to prepare and economical to purchase. The freezer section is an ideal spot to stock up on fresh fruits, vegetables, and protein. Moreover, many products are flash-frozen at peak freshness to preserve vital nutrients – making them delicious additions to any meal.
Shop Canned
Canned foods sometimes get a bad reputation as being unhealthy, but they can actually be quite nutritious. The key is selecting those which are nutrient-rich and have a long shelf life. Some canned vegetables such as stewed, diced, and crushed tomatoes are also nutritional powerhouses because they contain vitamins A, C, E, iron, copper, and potassium. Not only are they cost-effective, but come with a longer shelf-life.
Don’t Buy Everything Organic
Organic produce can be an integral part of a plant-based diet, but it may not always be practical when on a budget. This is especially true for products that often have higher prices than their organic alternatives. The good news is that there are plenty of budget-friendly healthy food options. Bulk buying can be a great way to save money and ensure your meals contain maximum nutrition.
Buy In Bulk
Bulk purchasing is an effective way to save money on items you use frequently. For instance, warehouse clubs like Costco or Sam’s Club often offer better prices on staple items like quinoa and lentils than your local grocery store would offer. However, you should exercise caution when purchasing items in bulk. Only buy foods that you know you will use, and avoid buying perishable items.
Make Economical Meat Swaps
The most suitable plant-based meat substitutes come from beans, legumes, nuts, and seeds – the perfect vegan meat alternative. Meat can be expensive, particularly if you’re purchasing large amounts for your family. That’s why it’s essential to make economical meat swaps. One of the simplest ways to save money on meat is by replacing it with plant-based alternatives like faux bacon or ground beef.
Grow Your Own Foods
Growing your own food can be an incredibly satisfying experience. Growing your own fruits and vegetables is an eco-friendly way to reduce pesticide intake and have a beneficial impact on the environment. Another advantage is its affordability. You can also grow a variety of fruits and vegetables for almost nothing at all.
Batch Cook Whole Grains
Cooking whole grains, like quinoa, brown rice, or buckwheat, is an economical way to add protein and fiber to your meals. Batch cooking is an efficient way to prepare food and ensure it’s fresh when you need it. Plus, it’s also an excellent way to save money, as you can get more for your money by buying ingredients in larger amounts.
Freeze Leftover Produce
Leftover produce can be used for many dishes. For instance, if you have an abundance of greens or vegetables on hand, sautee them in some olive oil and freeze them as a soup base. Freezing leftover food is an efficient way to reduce food waste and save money.
Shop Around
One of the best ways to save money on plant-based foods is to shop around. This could involve visiting different grocery stores or natural food stores, or it could simply involve taking a shopping list with you when you go shopping. Moreover, many mainstream grocery stores carry plant-based items and offer great discounts. The good news is that there are plenty of budget-friendly healthy food options.
Make Your Own Spice Blends
Making your own spice blends can be an excellent way to add some variety to your diet and save money at the same time. These spice blends are incredibly simple to make and can be used repeatedly in recipes. Plus, some of them also boast health benefits.
Benefits of Eating Plant-Based Foods
Eating plant-based foods can help you stay healthy and feel great. They’re packed with essential nutrients that prevent sickness or chronic diseases. They reduce inflammation in the body, helping to protect against heart disease, high blood pressure, diabetes, cancer, and other conditions. Here are some benefits of eating a plant-based diet.
- Reduced Risk of Cancer
- Lower Risk of Heart Disease
- Lower Risk of Type 2 Diabetes
- Lower Risk of Obesity
- Lower Risk of High Blood Pressure
- Lower Risk of High Cholesterol
- Reduced Risk of Inflammation
Conclusion
Eating plant-based can be both easy and economical. In fact, experts estimate you could potentially save an average of $750 annually by eliminating meat and dairy products from your diet. Dieticians emphasize the nutritional benefits of a plant-based diet, noting that an appropriately planned plant-based diet can provide all the essential vitamins and minerals. So, if you’re thinking of switching to a plant-based diet, it’s essential to know that it is both affordable and achievable. Plus, you can also follow the above-mentioned tips to make it more affordable.
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