1.Make the Healthiest Choices at the Grocery Store
Regularly stocking up on fresh produce, grains, proteins and dairy products at the grocery store can help you keep your diet on track while also stretching your dollar. Choose nutrient-dense items like dark leafy greens, cruciferous vegetables, nuts and seeds, beans, and sweet potatoes as a plan for filling meals for the week. Avoid processed and packaged foods as much as possible due to their high cost and lower nutritional value.
2. Incorporate Frozen Fruits and Vegetables
Frozen fruits and vegetables are often times cheaper than the fresh produce section and may contain more nutritional value since they are generally frozen within hours of harvest.
3. Avoid Eating Out
Forgo the take-out and begin to incorporate more home-cooked meals. This can result in cost savings and better nutritional value Additionally, you have the ability to customize your meals to fit your nutritional goals.
4. Meal Plan and Cook in Bulk
Meal prepping can help you save both time and money. Make a grocery list of necessary items and use the leftovers from dinner to make lunch. To ensure your food will last, invest in airtight and glass containers in which you can store your prepped meals. These containers also provide portability if you need to take your meal with you.
5. Make Smart Snack Choices
Healthy snacking can fit into your budget by:
- Choosing in-season produce, usually the cheapest option;
- Swapping refined grains for whole-grain options;
- Purchasing nuts, seeds, and legumes in bulk, check local health food stores; and
- Stocking your pantry with dried, canned and frozen options.
Planning ahead and sticking to a budget will help you reach all your nutritional goals while using fewer dollars. Being conscious of your spending, who you buy from, and the quality of the food you choose will ensure a healthy diet and financial success.
What are some healthy food options that are affordable?
1. Oats
2. Bananas
3. Apples
4. Canned beans
5. Frozen vegetables
6. Whole grain breads and pastas
7. Plain yogurt
8. Peanut butter
9. Potatoes
10. Brown rice
What inexpensive foods are high in protein?
1. Beans and Lentils
2. Tofu
3. Greek Yogurt
4. Eggs
5. Edamame
6. Canned Fish
7. Nuts and Seeds
8. Quinoa
9. Cottage Cheese
10. Nut Butters
What are some healthy and cheap sources of protein?
1. Canned tuna
2. Eggs
3. Black beans
4. Lentils
5. Quinoa
6. Yogurt
7. Almonds
8. Peanut butter
9. Edamame
10. Cottage cheese
What foods are high in protein and low in cost?
1. Beans (legumes)
2. Eggs
3. Canned tuna
4. Peanut butter
5. Greek yogurt
6. Lentils
7. Dried peas
8. Tempeh
9. Canned salmon
10. Quinoa
What are the best sources of cheap protein?
1. Egg whites
2. Canned tuna
3. Canned beans
4. Greek yogurt
5. Nuts and nut butters
6. Whey protein
7. Quinoa
8. Tempeh
9. Frozen edamame
10. Chickpeas and hummus
What are some sources of vegetarian protein?
1. Lentils
2. Beans
3. Nuts
4. Seeds
5. Whole Grains
6. Quinoa
7. Tempeh
8. Soy-based Foods (edamame, tofu, veggie burgers, etc.)
9. Nutritional Yeast
10. Dairy Products (milk, yogurt, cheese, etc.)
11. Nut Butters
12. Plant-based Proteins (pea protein, hemp protein, etc.)
13. Egg Whites
What are some vegan sources of protein?
1. Beans (e.g. black beans, lentils, chickpeas, etc.)
2. Soy-based products (e.g. edamame, tofu, tempeh, etc.)
3. Quinoa
4. Nuts and nut butter (e.g. almonds, cashews, etc.)
5. Seeds (e.g. sunflower, pumpkin, etc.)
6. Whole grains (e.g. amaranth, oats, etc.)
7. Green peas
8. Spirulina
9. Hemp seeds
10. certain vegetables (e.g. broccoli, spinach, asparagus, artichokes, etc. )
11. nutritional yeast
12. Plant-based proteins (e.g. pea protein, rice protein, etc.)
13. Plant-based milks (e.g. almond milk, oat milk, etc.)
What are some good vegan protein powder options?
1. SunWarrior Classic Protein Powder
2. PlantFusion Complete Plant Protein
3. Orgain Organic Plant Based Protein Powder
4. Vega Protein & Greens
5. Nuzest Clean Lean Protein
6. Gold Standard Plant Based Vanilla Protein Powder
7. NOW Sports Nutrition Pea Protein
8. Health Warrior Chia Protein Powder
9. Garden of Life Raw Organic Protein
10. Optimum Nutrition Gold Standard Plant-Based Protein Powder.
What are the healthiest vegan protein powder options?
1. Protein powders made from plant sources, such as pea protein, brown rice, hemp, and chia seeds.
2. Powders made from vegan superfoods, such as spirulina, chlorella, and maca.
3. Protein-rich vegan superfoods, such as quinoa, ancient grains, and nuts.
4. Nut and seed-based protein powders, such as almond flour and ground flaxseed.
5. Protein-rich vegan protein bars, such as those made with quinoa, buckwheat, and chia.
6. Fermented vegan proteins, such as tempeh and miso.
7. Nutritional yeast, which is a vegan source of B vitamins and protein.
What vegan proteins can be used to make protein powder?
Vegan proteins often used to make protein powder include pea protein, brown rice protein, hemp protein, pumpkin protein, and soy protein.
