PLANT BASED FOR PENNIES + Top 5 Foods

“I can’t afford to eat like that!” WRONG! Plant-based foods are some of the cheapest foods on the planet; especially, when you consider the ratio of nutritional value per penny spent. I consider myself frugal (re: cheap). I want to get the most outta my buck, too! Fact: plant foods are much easier on your wallet (and planet) than animal-based foods.

Let’s take a look at these comparisons:
According to the Bureau of Labor Statistics, the cheapest cuts of beef, such as ground round, average $4 per pound; boneless chicken breasts cost $3.40 per pound; canned tuna costs around $2 per pound and cheese is around $5 per pound. In comparison, dried beans and lentils cost less than $1 per pound, and rice is cheaper than $0.70 per pound. Tofu usually costs less than $2 per pound. Even vegans who buy costlier products like soy sausage, faux meats and nondairy ice cream, cheese, and yogurt can still spend less than people who load up on beef, chicken, and fish.

I would like to share with you five of the, not only healthy, but cheapest foods on the planet!
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1. SWEET POTATOES and White Potatoes: Sweet potatoes are one of the healthiest vegetables you could eat; ranking very high in the antioxidant game! What makes them so great? All potatoes contain rich amounts of Vitamin C, Potassium, Vitamin B6, magnesium, and FIBER. Sweet potatoes also contain one of the best sources of beta-carotene. AND one of the most beneficial foods for your heart, brain, and digestive systems. They are filled with all the good stuff and they TASTE GREAT, too! They are naturally sweet so even kids love them! Of course, organic is best, but don’t worry if they are too expensive or not available buy the conventional ones and give them a good scrub! At about $0.70 a serving for organic sweet potatoes and $0.50 a serving for organic white potatoes, you can’t go wrong!! Tip: Cook a bag of potatoes at the beginning of the week, store them in the fridge, and have quick access to super healthy meals or snacks all week long!
2. BEANS, PEAS AND LENTILS: Ok, it’s no secret that dried beans are super cheap, but did you know they are one of the most nutrient-dense foods on the planet? They are a great replacement for meat as they provide us with not only protein and fiber, but are also loaded with antioxidants such as phytochemicals that fight type 2 diabetes, cancer and heart disease. Legumes are also good sources of minerals such as magnesium, iron, calcium, and zinc. Legumes are also rich in B vitamins that contribute to a healthy nervous system and optimal brain function. Since they’re high in both complex carbohydrates and protein, they’ll also keep you energized, full, and satiated for hours to come. Obviously, dried beans in bulk are going to give you the most bang for your buck at $0.12/serving for organic dried beans, but beans in a can are still a pretty good bargain at about $0.30/serving for organic beans. If organic beans are available in your price range, snag ‘em up; otherwise, choose conventional and bask in the nutrients these superfoods provide.
3. OATS: Whole grain oats are a staple in our diets and one of the most important foods you can add to your diet. Did you know oats have been found to be resistant to cancer?! So awesome! They are also a great source of antioxidants that fight other diseases like type 2 diabetes and improve brain health. They are also the only grain shown to lower cholesterol and improve skin health! Oats are rich in B Vitamins, magnesium, iron, protein and calcium. Oats are one of the most budget friendly foods at just pennies per serving, including organically grown oats!
4. BANANAS: What’s easier than grabbing a banana and at just $.20-0.30 per serving, your budget will thank you! Bananas are packed with nutrients like magnesium, Vitamin B6, and potassium. Bananas are also full of fiber making digestion easier and maintaining blood sugar levels. AND don’t throw them away when they get their browns spots! First, those brown spots have cancer fighting capabilities and second, bananas get sweeter as they brown which makes them great to use as sweeteners in baking and banana ice cream. If you don’t have time to use the brown bananas, peel them, place them in a storage container, and store them in the freezer.
5. FLAXSEEDS: This fiber powerhouse offers tons of Omega-3 fatty acids to keep your heart and brain healthy! You want to know what else? They can protect you against stroke, heart disease, diabetes and cancer! Flaxseeds also contain lignans, which have both plant estrogen and antioxidant qualities. They contain 75-800 times more lignans than other plant foods. Talk about pinching pennies…organic ground flaxseeds come in around $0.04 per serving!! You could save a few more cents if you grind them up yourself, but be sure you do so because whole flaxseeds will pass through undigested and you won’t absorb all their amazingness.

How does that sound for your bank account?! Did you think eating plant-based was going to be too expensive for your budget? Think again. You can eat plant-based for just a few dollars a day. A healthy life can be a cheap life and that’s what I like to hear!!

I’d like to share a recipe with you that is part of our meal plans. It is so quick and easy, but super delicious and budget friendly. It doesn’t get any better, right? This recipe serves two people, but feel free to double or triple and have leftovers all week!! Yum!! (Click on the image for the printable version)

Peace, Love, Plants,
Cristy