Everyone is confronted with all these calls for a lifestyle change, and part of this health revolution is eating greens and adopting a plant-based and organic food diet.

But as much as you want to fill your kitchen counter with super healthy food, your wallet might not be too happy with the thought. This is the paradox that people need to solve, and yes, there is another way to be healthy without spending a lot of money.

ALSO READ: Eating Less Meat: Its Importance and Benefits


Eating Plant Based On A Budget, The Easy Way


#1 Plan Your Meals

The trick is to simply plan your meals carefully and check the supermarket for plant-based meals that cost no more than $5. Yes, it is possible to shop for fresh produce despite the skyrocketing prices that the market and traders project them to be. This may be true, but you can still whip up sumptuous meals without burning a hole in your pocket and your body.


#2 Shop at Your Local Market

A good starting point is your local market. Instead of buying from the supermarket, you can check out the local market since the produce there is much cheaper. You could also try other ethnic supermarkets (Asian, Indian, Mexican, etc.) that sell good stuff without burdening your finances. These ethnic supermarkets also sell spices and herbs that would add an extra zing to your plant-based meals.


#3 Discover What’s Available

Eating plant based on a budget may seem complicated to some, but you don’t have to think so hard about it. You can have fun, too, while scouring the shelves for these products. Note the prices of the following ingredients:

Food Per Unit Price
1 kg brown rice $1.99
500 g chickpeas $1.72
1 kg oats $1.89
1 kg carrots $1.79
2.5 kg bananas $4.20
1 kg whole wheat pasta $2.98
2 kg apples $3.99

Given the list above, you will only have to think of recipes where you could use these ingredients. You wouldn’t even have to spend so much, yet you get a lot of nutrients! There are other ingredients that you could buy, such as onions, plain yogurt, tomatoes, squash, zucchini, green beans, cabbage, kale, spinach, lettuce, broccoli, curry powder, garlic, and potatoes for budget-friendly prices.

Also, don’t be scared to buy frozen veggies or fruits. While fresh is always best, opting for frozen veggies or fruits to cook homemade meals is still so much better than ordering takeout or opting for overly processed foods.


#4 Example Meal

Next, plan your meals. Check out various plant-based recipes and start plotting out what you need for your breakfast, lunch, snack/s, and dinner.

Breakfast: green smoothie (scroll down to download my free green smoothie eBook) or oats with yogurt and fruit (banana, apple, etc.totally), add cinnamon powder for more flavor.

Lunch: chickpea salad with lime or lemon and black pepper (add tomato cubes, carrot, cucumber, and spinach, lettuce or kale).

Dinner: whole wheat pasta with veggie sauce (tomatoes, carrot, zucchini, onion, garlic).

All this can be made for about $5-6 and will give you leftovers for the day after.

Just stick to your budget of, say, $5 a day and search for items that would fall within that bracket.

ALSO READ: What I Exactly Eat To Stay Healthy And Maintain My Weight 

Living on a strict budget is not easy but entirely possible. You’re gonna have to be creative, but committing to a plant-based lifestyle will save you a lot of money. Meat, especially organic meats take up a big part of your budget.

It’s a matter of mixing and matching the food items and ticking off those which you have already bought so your meal won’t be boring. With such challenge, eating plant based on a budget is achievable and realistic.


Thanks for reading. I hope this information was helpful. Until next time!



Amy Goodrich

Amy Goodrich


Crazy cat lady, life and food lover, certified biologist, and holistic health coach.

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