Many people believe that living on a fixed income or fixed savings means that they cannot eat healthfully. While we do have to get creative on how we stretch and maximize meals with a lower income, it should not preclude any of us from getting adequate nutrition.
I follow a mostly vegan, gluten-free diet, which can be even harder to shop for if you don’t plan ahead and understand your macronutrient needs. I set out to show you that you can, in fact, eat nutrient-dense, healthy, (mostly) vegan food on a budget and spend less than $60 per week on groceries.
First, I opted to shop at Vons where I get member discounts. Coupons and grocery store member discounts are super helpful when shopping on a budget! I began by choosing in season, discounted produce. Seasonal fruits and veggies are always going to be cheaper, and also happen to be more nutritious, too! (Win-win) I then chose my proteins. I opted to purchase a dozen eggs (this is the only piece of my diet (and groceries below) that is non-vegan), lentils, black beans, tofu and frozen peas, all of which are amazing sources of plant-based protein. Next, I picked some necessary healthy fats like avocados, coconut oil, seeds and peanut butter, all of which are filled with mono- and poly-unsaturated fats that are heart healthy, filled with vitamins and minerals and are necessary for proper metabolic health and brain function. Lastly, I chose my grains which I can cook in bulk ahead of time and/or pull for easy weekday dinners.
Here I am sharing the list of products and meals you can cook from that list for seven days. Obviously, if you have other food you’d like to add to this list or other ways you’d like to use these ingredients, feel free! But if money is tight, and you have health goals you’d like to reach, I hope this list helps you see that you can, in fact, have filling, nutritious meals while not breaking the bank.
NOT Included: olive oil, vinegar, salt and spices
To make in bulk ahead of time:
Brown Rice -> 3.5 cups of water + 16oz of rice (full bag of rice above)
Yields 2.5 – 3 cups of cooked rice, or 5 servings (@ ½ cup per serving)
Lentils -> 5 cups of water + 2 cups of lentils (full bag of lentils above)
Yields 6 cups of cooked lentils, or
