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Plant Based Diet on a Budget – The Plant Based Budget Shopping List

April 19, 2018

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Plant Based Diet on a Budget

Get Started on the Plant-Based Diet without overspending!  Your Budget-Friendly Plant-Based Budget Shopping List.

Vegan Meal Plan

 

Last summer I realized that the amount of veggies I was consuming had gone down significantly.  I’d been eating healthy for almost three years but my veggie choices were limited and I was beginning to eat less and less.

In an effort to turn that around, I decided to do a three week plant-based eating plan.  While the program I did was rather intense, it did help me to begin to love veggies again!

One thing I realized while transition to a plant-based diet was that I felt really amazing when I ate plant based.  My skin was more clear, my mind was more clear, my anxiety was lessened, I slept better, and I had more energy!

Plant Based Diet on a Budget

What is a Plant-Based Diet

With so many diet trends out there, it’s hard to know what each of them are and what will work best for you!  I always recommend to chat with your doctor about what makes the most sense for you.

Every person is different!  Some diets that are very popular right now are completely different from each other so it’s always good to do your research before starting any diet plan.

The Keto Diet is a popular diet right now that I wrote about recently.  The traditional Keto diet plan is completely different than the plant-based diet.  One may work better for you!

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The plant-based diet focuses on eating whole, plant-based ingredients.  Rather than eating animal products like meat, cheese, dairy products, etc., the plant-based diet focuses on eating plant-based items like veggies, legumes, fruits, healthy non-animal fats and whole grains.

One common misconception about eating a plant-based diet plan is that you will lack protein.  Surprisingly, plant-based protein sources like quinoa, kale, and chia have high amounts of plant-based protein.

Another thing to be mindful of if you are considering a plant-based diet is to look for things that are actually plant-based!  For example, you may think that pasta is an OK option since it doesn’t contain animal proteins.

Grains can be tricky so look for plant-based pastas like those made from spelt, whole wheat, quinoa, or lentils.  When I was doing the plant-based diet I focused on gluten-free items as well.  It was a personal choice but I was a fan of the benefits!

Resource – Medical News Today listed out some great sources of plant-based protein.

Plant-Based Meals List

How to transition to a Plant-Based Diet

Transitioning to a plant-based diet doesn’t have to happen all at once like I did.  In fact, you might never transition fully, which is OK.  I do not eat fully plant-based today but I still love everything I learned from it!  I believe that transitioning slowly helps your overall success.

You might find that swapping out a few things for plant-based alternatives will create huge changes for you!  My advice is to slowly begin swapping out animal-based food items for some plant-based meals and foods.  For example, switch to plant-based yogurt!  One of my favorite plant based breakfast recipes includes non-dairy yogurt.

Another tip to transition to a plant-based diet is to add in plant based foods into your diet.  Sometimes it’s easier to add something in, rather than take it away.  For example, if you are a fan of smoothies for a quick healthy breakfast, try adding in a handful of spinach.  That will up your veggie factor without you even realizing it.

Plant Based Diet on a Budget

When I was on my three week plant based diet plan I realized that I needed to control our food spending.  Many fresh foods are more expensive that the conventional processed foods.  This can make eating a plant based diet on a budget hard.  There are a few things you can do to save money while transitioning to a plant based diet.

Tip 1:  Shop at grocery stores like Aldi or Trader Joe’s that have excellent plant based diet food selections.  These stores have great produce sections and have many of the staples for a plant-based diet.  Keep reading to check out the plant based diet grocery list!

Tip 2:  Be mindful of what is in season.  Even if you aren’t shopping at a budget store like Aldi or Trader Joe’s, your local grocery store should have specials or lower prices on seasonal produce.  Also, keep a close eye on coupons or store-specials for plant-based diet staples like quinoa or lentils.

Tip 3:  Shop in bulk!  Speaking of plant based diet staples, don’t forget about stores like Costco or Sam’s Club for bulk discount prices on plant based diet foods like quinoa, lentils, beans, olive oil, etc.  When you are eating these staples frequently, it makes sense to buy them in larger quantities.

Tip 4:  Utilize your local farmer’s markets to find in-season plant based foods.  I love shopping the farmer’s markets for the freshest plant based foods.

Plant-Based Breakfast

Plant Based Diet Grocery List

Here is a list to get you started on your plant-based meal plan!  There are a bunch more, but in getting started I’ve listed for you a number of plant-based diet staples.

Vegetables

Avocados
Beets
Onions
Sweet Potatoes
Peppers (hot, bell)
Mushrooms (button, portobello, shiitake, etc.
Leafy Greens (kale, collard, mixed greens, arugula, etc.)
Carrots
Broccoli
Cauliflower
Parsnips
Tomatoes
Squash (Zucchini, Spaghetti, Butternut, etc.)
Asparagus

Fruits

Oranges
Lemons
Limes
Apples
Bananas
Plantains
Berries (strawberries, blackberries, blueberries, raspberries, etc.)
Grapes
Melons (honeydew, cantaloupe, watermelon, etc.)

Thrive Market

Whole Grains

Sprouted Grain Bread
Brown Jasmine Rice
Gluten Free Old Fashioned Oats
Quinoa
Whole Wheat Couscous
Risotto
Whole Grain Pasta

Seeds & Nuts

Pine Nuts
Roasted Nuts (almonds, cashews, pistachios, peanuts, etc.
Flax
Nut Butters (peanut butter, almond butter, cashew butter, etc.)

Beans

Black Beans
Chickpeas
Edamame
Black Eyed Peas
Kidney Beans
Great Northern Beans

Dips

Hummus
Guacamole
Salsa

Dairy Alternatives

Almond Milk
Coconut Milk
Cashew Milk

Cooking Spices & Seasonings

Oils (coconut oil, ghee, olive oil, avocado oil, grape seed oil)
Sea Salt
Pepper
Vinegars (apple cider vinegar, balsamic vinegar)

Sweeteners

Stevia
Raw maple syrup
Agave

Pantry Staples

Olives
Canned Tomatoes
Vegetable Broth
Roasted Red Peppers
Artichoke Hearts
Sun Dried Tomatoes

Beverages

Coconut Water
Almond Milk
Coconut Milk
Kombucha

Condiments

Tahini
Dijon Mustard

Download your Free Plant-Based Diet Shopping List!

plant based diet meal plan shopping list

Plant based Diet Meal Plan – 5 Days of Plant Based Meals

I know a meal plan makes my life so much easier when I’m looking to make a healthy lifestyle change!  This 5 days of plant-based meal ideas is meant to help make the process easier!  I’ve included many of my favorite recipes.  I also love to find new plant-based recipes to try.  If you find any that you love, be sure to message me on Instagram so I can try them too!

Day 1

Meal 1: Berry Quinoa Parfait
Snack:  Veggies & Hummus
Meal 2:  Veggie Salad (mixed greens, tomatoes, cucumbers, sprouts, toasted pumpkin seeds, vinaigrette)
Snack:  Vegan Protein Shake (this is the vegan protein I drink!)
Meal 3:  Mediterranean Quinoa

Day 2

Meal 1:  Berry Breakfast Bars
Snack 1:  Roasted Chickpeas
Meal 2:  Dinner Leftovers
Snack 2:  Vegan Protein Shake
Meal 3:  Protein Power Bowl from Oh She Glows (delicious!!!!)

Day 3

Meal 1:  Berry Quinoa Parfait
Snack 1:  Veggies & Hummus
Meal 2:  Dinner Leftovers
Snack 2:  Vegan Protein Shake
Meal 3:  Power Bowl

Day 4

Meal 1:  Berry Breakfast Bars
Snack 1:  Roasted Chickpeas
Meal 2:  Dinner Leftovers
Snack 2:  Vegan Protein Shake
Meal 3:  Kale Pad Thai

Day 5

Meal 1:  Berry Quinoa Parfait
Snack 1:  Veggies & Hummus
Meal 2:  Dinner Leftovers
Snack 2:  Vegan Protein Shake
Meal 3:  Lentil Meatballs

Download your Free 5 Day Plant-Based Meal Plan!

plant based diet 5 day meal plan

This should give you a pretty good start to transitioning to a plant based diet on a budget!  It’s definitely doable with proper planning and a little bit of support!  My Facebook group is open to ladies who are looking for healthy lifestyle support!  You can join here!

Have you tried out the plant based diet yet?  I’d love to hear your thoughts, or favorite recipes in the comments!

Join 20,312 other followers and subscribers in getting more healthy family tips on a budget right to your inbox!  Download your FREE Weekly Meal Planner Below!

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10 Comments

  • SujanaYoga

    May 2, 2018 at 9:37 am

    thanks a lot!! it’s very useful

    1. mommafitpgh@gmail.com

      May 3, 2018 at 8:44 am

      Glad you found it helpful!!

  • Vivien

    May 8, 2018 at 10:49 am

    Hi, I’m sorry, but honey is not vegan! It isn’t plant based but won from bees. Please be aware of that.

    1. mommafitpgh@gmail.com

      May 8, 2018 at 11:03 am

      very good point! will update for that. thanks for reading Vivien!

  • Raquel

    July 4, 2018 at 11:18 pm

    Hi, This article was very informative, I wanted to know if the 5 day vegan meal plan helped with weight loss at all?

    1. mommafitpgh@gmail.com

      July 5, 2018 at 6:35 am

      It did for me! Focusing on whole foods always helps me to shed water weight and start on a healthier path!

  • Bryan Martinez

    August 15, 2018 at 11:28 pm

    I’ve been slowly trying to transition towards a plant-based diet. I’ve already cut out most foods and I think my biggest issue is I am unsure what my new grocery list should be, This has definitely been pretty helpful!

    1. mommafitpgh@gmail.com

      August 16, 2018 at 6:10 am

      I’m so glad this has helped!!! There are so many options now for plant-based eating. Small swaps will make a huge difference. Good luck!

  • andrea

    March 11, 2019 at 7:35 pm

    i thought oil is not allowed on the wfpb diet?

    1. mommafitpgh@gmail.com

      March 18, 2019 at 9:23 am

      Kind of a personal choice if you ask me! There are plenty of plant based oils out there. This blog post focuses on the plant based diet, not necessarily the whole food plant based diet. The Whole Food Plant Based Diet is one that eliminates anything processed. I personally see the nutritional value in certain oils so will continue to use them, whether eating plant based or not.

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