Myth #4: Plant-Strong Is NOT Budget-Strong

When my family began to consider switching over to a Plant Based Diet one of our greatest concerns was the impact it would have on our pocket book. It's true that eating organic healthy meals at home will cost more than eating fast food or processed microwave dinners; but eating healthy plant-based foods does not need to be more expensive. 

It's unfortunate that the typical family living in America has to worry more about the financial impact rather than the health impact on their lives. Unfortunately, with government subsidies on dairy and meat; the cost comparison will be a bit higher when buying dairy alternatives like Almond Milk or Soy Milk. One thing to keep in mind is the consumer can ultimately change all that. Every time we go to the grocery store we cast a vote with the dollars we spend. Cost is driven by supply and demand; the more people who buy organic non-GMO foods, the quicker the cost of those items will go down. 

Keep in mind that a vegan diet does not have to be charactarized by “replacement foods”. For example, if you're trying to buy soy hotdogs and veggie burgers, the cost will be higher because of all the work that goes into processing those items. The goal of being Plant-Strong is to rid your household of processed foods. Trust me - fruits, vegetables, grains, legumes and nuts are satisfying enough without having to add processed meat-like items to it.

Here are some simple tips to save you money:

• Whenever possible, buy in bulk! 
• Stock up on frozen veggies and frozen fruit
• Stay away from processed foods
• Create a meal plan for the week and then shop strictly from that list
• The Happy Herbivore has a weekly 1200 calorie meal plan you can subscribe to for a small fee
• If you're not concerned about losing weight, you can grab a copy of ours for free (coming soon)

• Be selective on which items you purchase thats “organic”. If you are going to buy pre-packaged processed food... it’s already processed so it’s not necessary to buy it organic. The purpose in buying organic items is to limit the amount of pesticides you're consumming. You’ll want to purchase the “Dirty Dozen” organic as they are known to have higher amounts of pesticides and insecticides which are toxic to the nervous system. The “Clean 15” are those items which has the lowest in pesticides and therefore is not necessary to buy organic. You can see a complete list of the Dirt Dozen and Clean 15 by clicking here. 

• Build your pantry of must-have items
•  As you run low during the week you can add them to your shopping list on a magnetized notepad. My mom over at the Reluctant Onion prepared this awesome list of items to keep on hand at all times. The majority of recipes we cook include these items (except for a rare item or two that I need to purchase that week). You can click here to grab a copy of her list. Beside each item there might be a number next to it as her guideline of how many you should keep on hand to get you through a two week period.                

• Prepare your basic staples ahead of time to save you money AND time:
• Oil-Free Hummus Spread 
• Oil-Free Pesto Sauce
• Un-Cheese Spread
• Cooked Quinoa or Brown Rice
• Vegan Ranch Dressing
• Cut carrot and celery sticks for easy snacking
• (I love to keep these items on hand at all times so it makes meal preparation that much quicker. I use them for dips or as spreads on my sandwhiches. Many of the meals I cook use brown rice or quinoa so I like to have that cooked ahead of time so I just have to grab as needed.)

Below are some simple Meal Suggestions:

Breakfast:

Grapefruit & slice of Peanut Butter Toast

Oatmeal (with banana, chopped nuts, raisins, fresh berries, etc.)

Smoothies (my kids favorite is the “Green Monster”: Kale, frozen berries & orange juice)

Ezekiel English Muffins (I love topping mine with peanut butter and sliced banana)

Lunch:

Left overs from dinner the night before (just double your recipes)

Burritos (filled with black beans and sauteed (frozen) vegetables)

Quinoa with beans, tofu and/or veggies - whatever you have available 

Panini (uncheese spread/hummus/pesto, spinach, bellpeppers, mushrooms)

Dinner:

Black Bean Soup

Ministroni Soup

Navy Bean & Potato Soup

Vegetable Lasagna

Spaghetti & Marinara with a huge green salad

Vegetable Pot Pies

Snacks:

Homemade Chips & Salsa

Hummus & Veggies

Peanuts

Popcorn sprinkled with Nutritional Yeast

Fruit

For additional ideas you might want to check out an article about Rory Freedman, author and subject matter expert. The book is highly offensive based on language but one of the most thorough and best written books on the subject of veganism. Awhile back she took the food stamp challenge; her budget was $33 a week! Read about her experience and tips by clicking here. 

Other Resources:

• Eat Vegan on $4 a Day 
• Plant-Based on a Budget
• Main Street Vegan 
• Vegweb 

With all of these wonderful tips and resources, I have no choice but to deem this myth: