Vegan On The Cheap | Melanie daPonte, Vegan Personal Chef

“I would eat vegan, but I can’t afford it!” A phrase I have heard often. But, it’s a myth that a plant-based lifestyle has to blow your grocery budget. And it doesn’t have to include strange ingredients you’ve never heard of. A healthy vegan diet can actually be totally the opposite. A simplification.

Keeping in mind the basic foods your body needs  will make shopping so much easier:

  1. Protein (beans, peas and lentils, nuts, nut butters). Remember that one type of bean, legume or nut choice in combination with a grain provides enough protein in a meal. There’s no need to overdo it.
  2. Complex Carbohydrates (fruits, vegetables, whole grains)
  3. Fats. The health benefits of processed oils is still a controversial subject in the science of nutrition, so I will simply offer that many foods contain naturally occurring fats such as nuts, coconuts and avocado. Choose oils conscientiously and use  sparingly.

Here’s a list of healthy and inexpensive foods to get you started:

  1. Apples
  2. Bananas
  3. Brown rice
  4. Creamy natural peanut butter (multi-purpose protein for toast, sandwiches and sauces)
  5. Dried black beans (easier to cook than you think. Google it)
  6. Dried lentils (even easier and quicker than beans)
  7. Frozen fruit
  8. Frozen mixed vegetables
  9. Hummus (homemade tastes best and is cheaper if you sub peanut butter for tahini)
  10. Rolled Oats (they micro cook in two minutes)
  11. Russet Potatoes (let me count the ways to prepare this cheap and filling vegetable)

Although a constantly rotating variety of produce (eating the rainbow, as they say) is ideal, it is not within everyone’s budget. It’s okay to eat apples and bananas all week. The point is, you are eating fruit! You are getting vitamins and fiber, water and minerals. All good stuff!  It doesn’t have to be all or nothing.

Sometimes you will splurge on the raspberries or juicy peaches in season. And it will actually be a treat, because your flavor palate is now accustomed to the natural sweetness of fruit sugar, as opposed to all the jacked-up laboratory produced sweeteners in processed snacks. It actually prefers it.

The food industry is always coming out with new products. And that’s just what they are. Products, that are processed. Not whole and healthy foods in their natural state. There’s nothing wrong with these products as long as they are kept in perspective–as only the smallest part of our overall caloric intake.

Upcoming posts will feature recipes and ideas for simple and delicious meals that make going plant-based a sustainable choice without breaking the bank!