Mar 8, 2021

Eating Vegan on a Budget & The Importance of Whole Foods

I think a really common misconception of veganism is that its expensive - this certainly can be true because a lot of vegan alternatives can be expensive. If you're eating whole foods though - think rice, oats, lentils, etc - then eating vegan is actually really cheap! This does require a little bit of a lifestyle change, but as I gradually moved more towards eating this way, I felt more energized by the foods I was eating and began saving a lot of money.

My pantry basically consists of a lot of grains, beans, nuts, and seeds that can be bought in bulk. The rest of my grocery list just consists of fresh fruits and veggies. I don't buy a lot of sauces (this is another place where you can save money and calories!), but I have a huuuuge spice cabinet! This is a another way to save money cooking, and to boost your health. Different spices can have a lot of different health benefits, from boosting immunity, aiding in digestion, reducing bloating, and promoting a healthy heart.

Focusing your diet on whole foods combats another misconception of veganism as well: that vegans don't get any protein. Lentils, beans, chickpeas, hemp seeds, chia seeds, rice, quinoa, and nuts are all great sources of protein. A lot of vegetables are high in protein too, like spinach, broccoli, kale, asparagus, and mushrooms just to name a few! These foods are packed in other nutrients too, and leave you feeling fuller for a longer time than processed foods, because they contain more fiber.

Plant-Based Protein Sources:

Lentils - 17.3 grams of protein per cup

Black Beans - 15.2 grams of protein per cup

Chickpeas - 14.5 grams of protein per cup

Black Eye Peas -15 grams of protein per cup

Tempeh - 11 grams of protein per 3oz/ 85 grams

Tofu - 8 grams of protein per 3oz/ 85 grams

Quinoa - 8 grams of protein per cup

Chia Seeds - 2 grams of protein per tbsp

Hemp Seeds - 3.2 grams of protein per tbsp

Nutritional Yeast - 16 grams of protein per 1/2 cup

Edamame - 31.3 grams of protein per cup

Broccoli - 3.8 grams of protein per cooked cup

Spinach - 5.3 grams of protein per cooked cup

Mushrooms - 4 grams of protein per cooked cup

Brussels Sprouts - 4.2 grams of protein per cooked cup

These are just a few of my favorite ways to get protein! I often do supplement with protein powder in my smoothies as well! The above mentioned foods are also high

Finally, eating this way is so much more environmentally sustainable! We've all heard the studies about veganism reducing your carbon footprint, but this is a way to do so even further! Processed and packaged foods use a ton of packaging. Buying rice, beans, lentils, and other foods like this in bulk reduces waste significantly. Also, you can make it fun! Go to your local Farmer's Market and see what you find! This ensures you're getting super fresh ingredients and supporting local businesses and farmers!