If whole plant-based eating makes sense for you how do you start?. The following is information re: setting up for such an undertaking. The information below may make negotiating the store aisles and controlling your budget for this undertaking more doable.
Selecting Budget-Friendly Ingredients
Let’s consider eating plant-based on a budget two ways. How to get the most nutrition for your dollar and how to get more satisfaction from your nutrition.
- Which plant-based foods are jam-packed full of micro-nutrients per calorie and per pound?
- Which foods will help you create the healthiest and most satisfying meals, per serving and per dollar?
The answer to both questions can be found in a meal made with both greens and starches. Since greens provide the most nutrients per calorie, they’re the ideal addition to a meal based on satisfying, fiber-rich whole grains, beans and starchy vegetables.
How to Budget and Shop Smart
Once you’ve created a useful list of plant-based grocery items, make copies to use each week. Save yourself the time it takes to write that same list again and again.
- Aim to spend at least 50% of your grocery budget on vegetables and fruits, and make sure everything you select looks colorful, enticing and delicious.
- Plan to spend up to 20% on important staples, like grains, beans and canned tomatoes. These will last a long time in your pantry, so you may not need to spend this amount each week, once you have a nice supply on hand.
- Use up to 10% for organic tofu, tempeh, or nondairy milks.
- This leaves around 20% for discretionary items, like small amounts of nuts, seeds, spices, dried fruit or kitchen items and utensils.
Shopping List
| Leafy Greens |
Other Vegetables |
| Beans & Legumes |
Whole Grains |
| Fruits |
Nuts & Seeds |
Fruit: Look for quality and value, such as apples, pears, oranges and bananas.
Salad greens: Check out all varieties! Try romaine or leaf lettuce, baby spinach, mixed spring greens, arugala or baby kale.
Leafy greens: Select one or two bunches of greens to steam or dry sauté, such as collard greens, kale, or Swiss chard. Comb the produce section and select the freshest greens available. Often the most abundant greens are the best value. Experiment with less familiar varieties, too. Make buying and eating plenty of fiber-rich greens non-negotiable!
Cruciferous vegetables: Scout for the best value in cruciferous vegetables to add to your grocery cart, like broccoli, Brussels sprouts, cauliflower and cabbage. If you believe you are not a fan, be sure to give these another try and include them in your diet.
Potatoes and sweet potatoes: From fingerlings, to russets, to Japanese sweet potatoes, the varieties are endless. Grab a larger bag for better value.
Soups and stews: Don’t forget celery, carrots, garlic and onions.
Herbs and spices: Cilantro, basil, parsley and other herbs are highly flavorful additions to your recipes. Growing herbs at home can be very satisfying too.
