Welcome Green Monsters! We're your online guide to making conscious choices that help people, animals and the planet.
Download food monster: the biggest, baddest, yummiest vegan food app!
single

SUBSCRIBE TO OUR Newsletter

Health Monster

How to Eat a Healthy Whole Foods, Plant-Based Diet on $50 Per Week

LIKE OGP ON FACEBOOK :

Having a tight grocery budget is something most all of us can relate to at least at some point or another. We all have our ups and downs when it comes to a food budget, and if you’re ever had to watch every penny, you know it can be tough. Sadly, a whole foods, plant-based diet is still seen as an incredibly hard task to manage. “Healthy eating is too expensive!”

How many times have we all heard (or said) that?

Well, the options are now easier than ever and more affordable when it comes to eating a healthy, whole food and completely plant-based diet if you want to give this a shot. If you have $50 per week to designate for groceries, you can easily eat healthy, cheap, and stay full and satisfied at the same time. The USDA reports that of March in 2015, the average food cost for females per week ranged between $47 (low-income) to $57 (moderate income). Mens’ budgets were roughly $20 higher in each group. Many of us buy way more than that each week, and yet find ourselves with food leftover and possibly throwing food out week after week. We’re all human and let cravings, moods, and multiple trips at the store influence our ability to stay on a food budget and eat what we have.

So, let’s take a look at how eating healthy, plant-based, and budget-friendly can be done.

Spend $20 on Fresh Produce

SUPERMARKET (1)

Always keep $20 of your food budget for fresh produce. This will do several things all at once: First, it keeps you accountable for choosing the best foods possible first, it ensures that you have a good amount of fresh food in your diet each week, and it prevents you from spending all your $50 on boatloads of fruit and vegetables you likely won’t be able to eat in a week. If you can choose organic, please do. It’s much healthier for you due to less pesticide exposure, and is very easy to do these days with more stores offering affordable organic foods.

Here’s a great idea to start with:

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

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

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

4. One bunch of organic celery -$3

5. Two Avocados or Sweet Potatoes, Onions, etc.- $4

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

Spend $10-$15 in the Bulk Section

bulk-bin-whole-foods

Now it’s time to head to the bulk bins. Here you’ll want to buy some grains, beans, nuts, and seeds, except … don’t go crazy with amounts. You don’t need a pound of almonds to eat all week long and don’t 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 amounts and only choose a few different ones each week.  Remember, you can always try a new kind next week.

Here are some good examples of what you could buy:

1. $3 worth of whole grain oats

2. $3 worth of raw almonds

3. $2 of beans

4. $2 of whole grain quinoa or rice

But…Don’t Neglect Some of the Options on the Aisle

wholefoodscanned

If you prefer, you can also purchase oats and rice in larger bags found in the aisles (or in containers) that are roughly around the same price. Choose this option if you’re fine with eating the same grain all week and save a new grain for next week. Canned beans are also pretty affordable, which makes them a great option if you don’t have time on your hands and don’t want to go through several steps to cook them.

Check out These Ideas:

1. Two cans of chickpeas – $4

2. One bag of lentils- $3

3. One container of oats- $3

4. One bag of organic flax seed- $3

Spend $5-7 on Non-dairy Items

silkalmond

Pick up a couple of non-dairy milks; you’ll likely need only one, but if you have a child, roommate, sibling, or you just love the stuff, you might need an extra container. Or, buy a container of non-dairy yogurt if you enjoy it. No need to spend too much of your money here, but non-dairy milk is one of those “must-have items” for many of us, even if we eat whole foods otherwise.

Spend the Rest on Frozen Veggies and Fruits

silkmilk1

Don’t neglect frozen foods when you’re trying to eat healthy and on a budget; they’re actually very healthy for you! Plain frozen greens, berries, and veggies like broccoli are must-haves for budget-savvy individuals watching the pennies. A pound of organic frozen spinach costs around $3 per bag, which would easily last you several servings. A pound of frozen fruit is usually around the same amount and you won’t have to worry about it spoiling before you eat it all. You can use frozen veggies in meals when the fresh veggies run out, and you can use the greens in fruits in your morning smoothies!

Here are some ideas:

1. One bag of frozen spinach – $2-$3

2. One bag of frozen berries- $3-4

3. One bag of frozen broccoli or mixed veggies – $4

What About Protein?

The-Truth-About-Hemp-Seeds (2)

If you’re concerned about protein, you have some options. First, don’t neglect the beans, legumes, and oats which are all great sources, along with other foods high in protein too. Or, if you’d prefer, choose some tofu, tempeh, or even hemp seeds instead of bulk beans, legumes, and nuts. Eat plenty of produce, and some sort of bean, legume, grain, nut/seed daily. A bag of hemp seeds (a complete 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 will easily last you a month per container for smoothies.

Store-1200x800

 

For more tips, see How to Navigate the Store as a Newly Plant-Based Eater, 10 Ridiculous Easy Tips to Live on a Whole Foods, Plant-Based Diet, and remember, where there is a will, there’s a way. Plant-based eating can be healthy, easy, filling, and you can always rotate what you buy so you don’t get tired of the same foods. 

Recommendation: Download the Food Monster Apppb

 

If you enjoy articles like this and want more, we highly recommend downloading the Food Monster App. For those that don’t have it, it’s a brilliant food app available for both Android and iPhone. It’s a great resource for anyone looking to cut out or reduce allergens like meat, dairy, soy, gluten, eggs, grains, and more find awesome recipes, cooking tips, articles, product recommendations and how-tos. The app shows you how having diet/health/food preferences can be full of delicious abundance rather than restrictions.

The Food Monster app has over 8000+ recipes and 500 are free. To access the rest, you have to pay a subscription fee but it’s totally worth it because not only do you get instant access to 8000+ recipes, you get 10 NEW recipes every day! You can also make meal plans, add bookmarks, read feature stories, and browse recipes across hundreds of categories like diet, cuisine, meal type, occasion, ingredient, popular, seasonal, and so much more!

Check out some more budget-friendly meal tips for more ideas and feel free to share your own!

Lead Image Source: RossHelen/Shutterstock

Want to read more posts like this? Sign up for our newsletter below!​

Browse through some recent posts below:

Eat This! Yummy Grains and Vegetables That Pack the Greatest Protein Punch

5 Quick Benefits You’ll See By Switching to Whole Foods, Plant-Based Diet

Cleaning Up Your Kidneys: Helpful Foods and Drinks to Consider

Garlicky Barbecue Mushroom Kebabs

How to Take Care of Your Thyroid on a Plant-Based Diet


Disclosure: One Green Planet accepts advertising, sponsorship, affiliate links and other forms of compensation, which may or may not influence the advertising content, topics or articles written on this site. Click here for more information.

471 comments on “How to Eat a Healthy Whole Foods, Plant-Based Diet on $50 Per Week”

Click to add comment
Silvia Soulez
8 Days ago

Real And Urgent Spell Caster Reviews To Solve Your Relationship Problem Dr Goodluck..
My mind, for some reason, wont let go of my memory\'s of My husband after i found out my Husband of 9years had been living a double life and we separated months ago because of him cheating I was totally frustrated and did not know how to bring him back home because i love him so much and have tried all my possible best all to no avail, as i was browsing on the internet i came across a post on YouTube about Dr Goodluck who help people with their relationship and marriage problem by the powers of love spells, at first I doubted if such thing ever exists but decided to give it a try, when I contacted him i told him everything and he told me that everything will be fine that my husband is going to come back to me, And he told me all i will need to provide him with and i did and he told me that he is going to cast a returning spell so that my husband will come back, he helped me cast a spell and guarantee me that my husband will come back to me and within 17hours, to my greatest surprise, my husband came back to me and started apologizing, now he has stopped going out with women and he is with me for good and for real. if you have any problem contact Dr Goodluck he is real and always ready to solve your problem, email him on [email protected] and you can also whatapp him or call with his mobile +2348138654465 and i promise you that he is going to help you with any problem OKay…

+2348138654465
[email protected]
http://goodluck05spellcaster.yolasite.com


Reply
Amber Rosa
25 Days ago

Are you looking for a reliable and a good spell caster to bring back your ex or stop a divorced? Email Dr Jakiki right here in United states [email protected] or text him +1 (402) 892-2486

I am Amber Rosa from FLORIDA, When I eventually found testimonies about this spell caster Dr.Jakiki, how he helped many people to get their lovers and broken homes back, i contacted him too,because I was absolutely desperate to get my lover back. Life without my lover was a real mess for me and my kids. i wanted a dramatic change and I thought love spell could be the solution. After discussing the resolution with Dr Jakiki, he gave me hope that he will restore my relationship. I felt confident that he will actually make my lover to return home and he did! It’s fantastic what this great spell caster have done for me, his help is priceless! I don\'t know what I would have done without Dr.Jakiki, He does his job so well he is organized and highly functional, i believe he is the best spell caster i can count on when it comes to all kinds of spell, I am so happy that my lover return back home. If you need help, contact him right now through these details below:

Email: [email protected]
Text him and dont call: +1 (402) 892-2486
Website: http://spellcasthome.webs.com/


Reply
Vernon Darran
1 Months Ago

Mr Dickson Intelligent Blank ATM Cards Which Have Been Specially Programmed Atm Card Contact Email [email protected]

I am announcing this amazing testimonial on this blog, about Mr Dickson how the Blank ATM Card experience changed my whole life.the 2017 blank Atm Programmed Card and cash money directly in any ATM Machine around you. There is no risk of being caught, because the card has been programmed in such a way that it´s not traceable,so luckily i read about the blank ATM card exercise and how it has made people become rich. I contacted the email address i attached to the testimonial of some beneficiaries and here i am today, all thanks to Global Tech Hackers Team Incorporation world wide for helping me with a blank ATM Card. Now all my financial worries are over. All you need to do is send a message to the email address provided: [email protected] web/site https://www.reddit.com/r/hacker/comments/6j8dbw/get_your_blank_atm_card_here/.


Reply
Vernon Darran
1 Months Ago

Mr Dickson Intelligent Blank ATM Cards Which Have Been Specially Programmed Atm Card Contact Email [email protected]

I am announcing this amazing testimonial on this blog, about Mr Dickson how the Blank ATM Card experience changed my whole life.the 2017 blank Atm Programmed Card and cash money directly in any ATM Machine around you. There is no risk of being caught, because the card has been programmed in such a way that it´s not traceable,so luckily i read about the blank ATM card exercise and how it has made people become rich. I contacted the email address i attached to the testimonial of some beneficiaries and here i am today, all thanks to Global Tech Hackers Team Incorporation world wide for helping me with a blank ATM Card. Now all my financial worries are over. All you need to do is send a message to the email address provided: [email protected] web/site https://www.reddit.com/r/hacker/comments/6j8dbw/get_your_blank_atm_card_here/


Reply
Victoria Jacques
1 Months Ago

This Is How To Actually Win And Get Your Ex Back With The Help Of Dr Happy Powerful And Urgent Love Spell With 100% Guarantee
Hiiiii!! my boyfriend and I have been getting into little arguments which then later escalated. A lot of which are my fault but I never thought I would lose him because we are in love. He told me yesterday that he loves me but is done. That the fights keep hurting him too much. I can’t believe I hurt him like that and would love nothing more than another chance to prove to him and myself that I will cut out my insecurities that I’ve brought into this relationship. I did all i could to end this fight between us us, didn’t work so i had to seek the help of a spell caster who i met online and promised to help me bring him back into my life in 2 days time. i wasn’t really sure about this, but i was really desperate that i had to do all that the spell caster asked me. it was on the second day at 5pm on Friday, i had a knock on the door and to my greatest surprise, it was my boyfriend, the first thing he said, was that he has forgiven me and he will never leave me again, Am so full of joy for what this spell caster and to this product page and graphic love spell coz it really help and work for me, i also want the world to benefit from this. if you need his help you can reach him for any thing on relationship problem, getting your ex back save and protect your marriage life with your soul mate contact him now for he is so powerful and real.
Urgently email him now on [email protected] for more info
Visit or view on his web site at Web site:http://happyspelltemple.webs.com/
Also for quick option on how to help with a love spell add him up on Whats-app +2348133873774


Reply
Helen
1 Months Ago

Hello friend, i want to share my testimony on how i got my BLANK ATM card which have change my life today. i was once living on the street where by things were so hard for me, even to pay off my bills was very difficult for me i have to park off my apartment and start sleeping on the street of Vegas. i tried all i could do to secure a job but all went in vain. so i decided to browse through on my phone for jobs online where i got an advert on Hackers advertising a Blank ATM card which can be used to hack any ATM Machine all over the world, i never thought this could be real because most advert on the internet are based on fraud, so i decided to give this a try and look where it will lead me to if it can change my life for good. i contacted this hackers and they told me they are from India both reside in USA and also they have branch all over the world in which they use in developing there ATM CARDS, this is real and not a scam it have help me out. to cut the story short this man who were geeks and also experts at ATM repairs, programming and execution who taught me various tips and tricks about breaking into an ATM Machine with a Blank ATM card.i applied for the Blank ATM card and it was delivered to me within 3 days and i did as i was told to and today my life have change from a street walker to my house, there is no ATM MACHINES this BLANK ATM CARD CANNOT penetrate into it because it have been programmed with various tools and software before it will be send to you. my life have really change and i want to share this to the world, i know this is illegal but also a smart way of living Big because the government cannot help us so we have to help our self. if you also want this BLANK ATM CARD i want you to contact him on email via; ([email protected]) yahoomail: [email protected] ,cellphone: +13869516900


Reply
Tom Irwin
1 Months Ago

Help on How to Get Your Ex wife/husband Back..
My wife and I have been married for 7 years on November 11th. She recently told me she wasn\'t in love with me that she loved me more like a friend. She said she wants a divorce that she has been unhappy for a year now. I\'ve been not so good as far as making promises and not keeping them but I have been trying to change and it doesn\'t seem to work. I love my wife to death and I took my vowels very seriously. I asked her to go to marriage counciling and she said no.we have 4 kids. We agreed to a 2 month break and try to work things out after that. Some of the problems we face are not having our own place to live and may be debt pile up. I really want things to work. The hurt that I feel is killing me and I’m to the point where I don’t eat and rarely drink anything.one day i was online and there was one particular testimony I saw, it was about a woman called Silvia Soulez ,she testified about how Dr .Goodluck brought back her Ex lover in less than 17 hours and at the end of her testimony she drop Dr .Goodluck e-mail address. After reading all these,I decided to give Dr .Goodluck a try. I contacted him via email and explained my problems to him. In just the space of 17hours, my wife came back to me. We solved our issues, and we are even happier than before. Dr .Goodluck is really a talented and gifted man and i will not stop publishing him because he is a wonderful man…If you have a problem and you are looking for a real and genuine spell caster to solve that problem for you. Try the great Dr .Goodluck today, he will be the answer to your problems. Here’s his contact:
Email him at: [email protected] ,
Call him or add him on whats-app: +2348138654465
Or on His website: http://goodluck05spellcaster.yolasite.com
Tom Irwin, Manchester, United Kingdom


Reply
Fatima
1 Months Ago

I am Fatima Melim, i will like to let every know that there is a true and real spell caster out there and he has helped me in so many way just a few days since i came in contact with him through the help of my good friend who introduced me to him. he did a love spell for me and assured me that after 2days, my ex husband will return to me and to my greatest surprise the 2day my ex came knocking at my door begging for forgiveness. I am so happy that my love is back again. Once again thank you Dr, Adodo, You are truly a great man wow this man has brought back the joy in my life that was stolen and now i live a better and sound life. he bring back my divorce husband home with his love spell, when i lost my husband.he is true to his word and he is here in the world to help mankind. he is the realest of all spell caster online. he is Dr Adodo. you can get him via email: [email protected] and i swear a trial will convince you and you will be a happy with you lover again Whatspp +2348118224554


Reply
MICHELLE LAMKINS
1 Months Ago

HOW TO GET YOUR EX BACK WITHOUT PANIC
I am Michelle from San Francisco. i want to testify about powerful Dr keke Odin for saving my relationship.I must be one of the few who don’t have a trouble showing and telling someone how grateful I am for making my relationship a melodious and smooth relationship. I have been trying to be more positive about my relationship with my boyfriend, it seems like it has taken forever. Another lady took my Fiancee away from me and they both relocated. i cried and searched for him to come back but he refused to take my calls nor return my messages. My friend introduced me to a powerful spell caster called Dr Keke Odin who helped me cast a very powerful love spell that brought back my Fiancee in 24 hours. i was amazed and surprised when my fiancee called to beg me for forgiveness all because of the powerful love spell of Dr Keke Odin. dont fail to Contact Dr Keke through the following means if you have any Marrital or Relationship problem. his contact information are

Email: [email protected]

Mobile Number: +1 386-336-9876

website: http://greatkekespelltemple01.webs.com


Reply
Amanda
1 Months Ago

I made a very big mistake fighting my husband, just because he ask me to give him a child after 9years of our marriage. This created a distance in our relationship, and our marriage was falling out of controlling, but the truth is that i was telling him the right thing, that when the time comes we have our baby. and one day he say to me that he can not do this any more, that is over. This was killing me and i was really hurt because I feel like I am going to lose him for another women. We have been together for 9years, i don’t know what to do any more. but today all thanks to Mallam Abudu of [email protected] cast a spell and also send a pregnancy seed and oil down to me to drink and i was able to get pregnant. this make my husband happy and come back home. what will i have done if not for Mallam Abudu roots and herbal drugs he gave to me. again thanks to [email protected] if you are having problem getting pregnant contact Mallam Abudu for help.


Reply


Subscribe to our Newsletter




Follow us on


Do Not Show This Again

×

Submit to OneGreenPlanet


Terms & Conditions ×