6 helpful tips for a well-balanced whole foods, plant-based diet on $50 weekly


Having a tight grocery budget is something most all of us can relate on how to have a well-balanced whole food, plant-based diet.

We all have our ups and downs when it comes to a food budget, and if you’ve ever had to watch every penny, you know it can be tough. Sadly, whole foods, plant-based diet is still seen as an incredibly hard task to manage. “Healthy eating is indeed too expensive!”

Suitably, the choices are now much easier than previously and more budget-friendly when it concerns eating a healthy, whole food and completely plant-based food if you wish to give this a try. When you have $50 each week} to allocate} for groceries, you can conveniently eat healthy and balanced, low-priced, and stay satisfied and full simultaneously. The USDA reports that of March in 2015, the typical food costs for females per week went in between $47 (low-income) to $57 moderate earnings. Mens’ spending plans were about $20 much higher in each group. A lot of us buy way more than that each week, and yet find ourselves with food leftover and possibly throwing food outside week after week. We’re all human and let food cravings, moods, and numerous trips at the store impact our ability to remain on a food budget and take in just what we have.

So, here’s what we can do with our tight budget:

1. Set aside $20 on fresh-produced

Photo credit: Aproximando Ciência e Pessoas on Visual hunt / CC BY

Regularly try to keep $20 of your food allocate fresh goods. By doing this will certainly do many things at one time: First, this always keeps one responsible for selecting the very best foods possible initially, this guarantees that you get a great quantity of fresh food in your diet every week, and it avoids you from putting in all your $50 on tons of fruit and vegetables you likely won’t manage to eat in a week. Please do if you can choose organic.  It’s a lot of healthier for you because of the less pesticide direct exposure and is very simple nowadays with more stores supplying affordable organic foods.

Here’s how we can start with:

1.   1 big bunch of organic celery -$3

2.   1 head of broccoli (and/or cauliflower!)- $3

3.   1 bag of organic apples (or bananas, etc.) -$5

4.   1 of chopped organic kale (or spinach)- $5

5.   2 Avocados or Sweet Potatoes, Onions, etc. – $4

If you want to spend $5 more dollars to your budget here, choose lettuces like romaine, or a spinach mix instead. Don’t want apples for one week? Choose some oranges and bananas instead. And if you’re one of the few people that don’t like avocados, buy a different veggie or more fruit instead. Bring a calculator with you if you want to or just use your phone and tally up as you go.

When you intend to assign $5 additional dollars to your budget listed here, select lettuces like romaine, or a spinach mix rather. Do not want apples for one week? Pick some bananas and oranges instead, and if you are among the few people who doesn’t like avocados, buy a different vegetable or more fruit as an alternative. Do it if you need to carry a calculator with you! Or, just use your phone and tally up as you go.

2. Go to bulk section and spend $10-$15 

Right now it’s time to check out the bulk bins. Here you’ll prefer to buy  a few grains,  seeds, nuts, and beans, except … don’t freak out with amounts. You do not need an extra pound of almonds to eat all week long and do not need a pound of beans either. Or, skip the bulk beans if you don’t like soaking them, and spend a few dollars on some canned options instead. Purchase nuts and seeds in 1-ounce amount and only choose a few different ones each week. Remember, you can always try a new kind next week.

Here is the list of what you could buy:

  1. whole grain oats for $3

2. whole grain quinoa or rice for $2

3. beans for $2

4. raw almonds for  $3

3. You can also choose to buy oats and rice for $13

If you want, you might likewise buy oats and rice in bulkier bags located in the sections (or in containers) that are about the similar price. If you’re fine with eating the same grain all week and save a new grain for next week, choose this option. Canned beans are also quite affordable, that makes them a good option if you don’t have time on your hands and don’t desire to go through cooking.

Get some ideas like this:

1. 2 cans of chickpeas for $4

2. 1 bag of organic flax seed for $3

3. 1 container of oats for $3

4. 1 bag of beans for $3

4. Non-dairy Items for $5-7

Grab a few non-dairy cans of milk; you’ll probably need just one, however, if you have a child, roommate, sibling, or you just love the right stuff, you may need an extra container. Or perhaps, buy a container of non-dairy yogurt if you enjoy it. You don’t need to spend too much money here. Yet, non-dairy milk is one of those important items, even if we already 5. have whole foods.

Last but not the least, must have frozen veggies and fruits

Photo by Dennis Klein on Unsplash

Do not disregard frozen foods when you’re trying to eat healthfully and on a budget; they’re in fact extremely healthy for you! Plain icy greens, berries, and veggies like broccoli are must-haves for budget-savvy men and women monitoring their money. A kilo of organic frozen spinach costs around $3 per bag, that would simply continue your several servings. The same amount of frozen fruit is usually around the same quantity and you need not worry about it spoiling before you eat it all. Frozen veggies in meals can be used when the fresh veggies run out, and you can have a glass of blended greens in fruits in your morning.

Here are your fresh greens’ budgets:

1. $2-$3 of 1 bag of frozen spinach

2. $4 1 bag of frozen broccoli or mixed veggies

3. $3-4 of 1 bag of frozen berries

6. What about your proteins?

Photo by Juan José Valencia Antía on Unsplash

Supposing that you’re worried about protein, you have some options. First, do not overlook the beans, legumes, and oats which are all good resources, with other foods high in protein as well. Or, if you ‘d choose, choose some tofu, tempeh, or even hemp seeds instead of bulk beans, legumes, and nuts. Eat lots of produce, and some kind of bean, legume, grain, nut/seed daily. A bag of hemp seeds (a full protein source) is around $8, some smaller bags are less, or if you can swing it, hemp protein is also around $12-$14 per pound, and can be last you a month per container for shakes.

Please follow us on



Please enter your comment!
Please enter your name here