Why WFPB? It’s Budget-Friendly

Next up on my list of reasons why I promote a whole food, plant-based diet is the affordability factor.

This one doesn’t take much explanation. It’s quite simple if we look at some numbers. The fact is that per pound, meat, poultry, fish, and dairy products are more expensive than fruits, vegetables, potatoes, legumes, and whole grains.  Plant-based staples like oats, rice, potatoes, and beans are some of the cheapest foods out there. Because these foods are rich in vitamins and minerals, you won’t be missing anything nutritionally by buying these over animal products.

Let’s do a VERY SIMPLE comparison. The average cost of a pound of ground beef is $5 while the average cost of a pound of chicken breasts is around $3. The cost of a pound of beans is generally between $1.20 and $2.00. For this example, we’ll say an average cost of animal protein is $4/lb and the cost of a pound of beans is $1.60.

Let’s say a family of four consumes 2 pounds of meat per day, 7 days a week. Using the numbers above they would be spending $2,912 a year on meat. If they switched out that meat for the same amount of beans ($1,164.8/year) they would be saving $1,747.20 per year. That’s some good looking savings!

Eating a plant-based diet can be spendy if you buy into all the superfoods, (unnecessary) supplements, and protein powders. But, you certainly can keep it simple and stick to the basics which is what I like to do. Buying organic produce will also increase the price but not by much. I have found I still save money compared to when I was buying meat on a regular basis. That little extra savings from not buying meat opens up a little of the budget to buy more produce, too. A win-win!

Money-Saving Tips

  1. Buy dry beans over canned.
    I usually keep a few cans of beans on hand for when I’m in a pinch. But to save money I generally buy dry beans from the bulk section of the store and cook them myself. I have found I save 50 percent of what I would have spent had I bought the same amount of canned when I do it this way. Note: I like to cook a big batch of beans, portion them out to 2 cups per freezer bag, and store those bags in the freezer until I’m going to use them.
  2. Shop the bulk section
    Staples like rice, oats, quinoa, lentils, beans, and nuts can be stored for a long time. You’ll save money when buying in bulk because you aren’t paying for packaging. Buy in bulk, buy on sale, and stock up when you can! The bulk section is a great option when you just want to sample something you haven’t tried before since you can buy as much or as little as you want. It’s great for buying spices-especially expensive ones that you may not need much of.
  3. Make a meal plan/grocery list for the week
    Having an idea of what meals you will be making that week can help you stick to a budget by only buying the things you will be using. This saves you money and prevents food from going to waste.
  4. Buy frozen produce
    You don’t only have to buy fresh produce. Buying frozen veggies and fruit can save you a bunch at check out. And, frozen food keeps for a long time which means you can stock up when things are on sale without worrying about it going bad.
  5. Grow your own food
    If you are able, having your own garden is super budget-friendly when it comes to eating lots of veggies. Even just an indoor herb garden can be helpful in saving money. Fresh herbs can add up in price but they add so much to a meal through taste and nutrition benefits. They are worth using.
  6. Skip the faux meats and cheeses
    These imitation meats and cheeses can be nice if you are still transitioning into a vegetarian or vegan diet but they are spendy. They are also very processed and don’t offer much in the way of nutrition. Instead, opt for making your own bean burgers and save the fake meats for a once in a while splurge.
  7. Stick to whole foods
    Instead of relying on canned soups or packaged meals, buy the ingredients and make your own. Packaged food is more costly thanks to the manufacturing, packaging, and marketing costs.
  8. Keep it Simple
    Some of the best meals are the simplest and cheapest! All you need is a bean, a green, and a grain (or potato) and you have the perfect budget-friendly and nutritious plant-based meal.

Sources:
https://www.drmcdougall.com/misc/2008nl/mar/foodcost.htm

http://www.takepart.com/article/2015/10/12/vegetarian-diet-savings

https://www.bls.gov/regions/mid-atlantic/data/AverageRetailFoodAndEnergyPrices_USandMidwest_Table.htm

 

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Sour cream belongs on tacos in my opinion and this tofu sour cream is so easy to whip up and tastes kind of perfect as a sub for dairy sour cream. ...
Recipe: 
1 package of tofu (any will do - I usually buy firm)
~ 2 Tbsp Lemon juice
~ 1Tbsp Apple cider or red wine vinegar
1/4-1/2 tsp sea salt
1. Combine and blend all ingredients into a blender until smooth and creamy. 
NOTE: I like to start with about half of the lemon juice, vinegar, and salt and then blend, taste, and adjust flavors as I go until I get the right sour creamy flavor. 
2. Chill and enjoy!
  • Kinda diggin' this new almond milk sweetened with banana puree. It's like a grown up version of the Nesquik banana milk and I'm here for that.
  • HELLOOO EVERYONE!! 💕
Dang, it's been awhile since I've posted consistently on here. I'd like to change that. To be honest, I struggle with allowing my true personality to show up on here which makes it difficult for me to want to be on here much. I sometimes worry about what others might think of the things I share so I end up not sharing anything! But I don't want to do that. I find joy in being able to help motivate and educate people on taking charge of their own health and eating their dang fruits and veggies. While I do that in my real day to day life, I'd like to bring that work on here a bit too because I generally enjoy the people I connect with on this platform. .
TL;DR - Hello again. Instagram is weird. But I like it anyway and plan to be better about posting consistently about plantbased eating and the evidence behind it and a little bit more about me. ✌💜
  • @thedomramirez and I had some fun making some banana sushi for dessert. 😂😍 Simply cover banana in nut butter and roll in toppings of choice.
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We are freezing some for those times we want a sweet snack.
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I bet these would be a lot of fun to make with kids, too.
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  • Wise words from Roots!
#Repost @rootszerowastemarket
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There's no room for single use! Literally, there's NO MORE ROOM on our planet for single use. .
If you have to take on packaging, make sure you are reusing those containers! Just because the product is gone doesn't mean the value is. You not only bought yourself food but also a re-usable container..so get your money's worth! .
Our recycling system is broken but you can be the solution...every day you #reuse and #refill. .
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  • No need to complicate healthy eating. Leftovers make lunches a snap. Today's lunch was a bowl of leftover steamed veggies and roasted potatoes with salsa on top. On the side, I had two seaweed brown rice cakes with mashed avocado, hummus, salsa, sauerkraut, and warmed refried beans from a can. Easy and ready in 5 minutes and full of fiber, protein, and micronutrients.
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