- MD Nutrition Admin
Eating well on any budget
Updated: Mar 2, 2019
Stick with simplicity. Fresh, whole plantbased ingredients.
Often the most nutritious foods are also the least expensive. You will receive all the nutrition you need staying in the plant-realm.
Plantbased shopping list -- Stock Your Pantry with the Basics
FRUITS
Apples
Bananas
Grapes
Oranges
Cantaloupe
Strawberries (or any kind of berries you like, including frozen fruit) for smoothies
Mango/peaches (frozen, for second and third weeks)
Dried fruit (like raisins) for oatmeal
VEGETABLES
Sweet potatoes
Salad greens
Carrot sticks
Edamame (frozen or fresh)
Bag of frozen vegetables
Toppings for a veggie burger and hummus sandwiches (lettuce, tomato, cucumber, onion, etc.)
GRAINS
Oatmeal and/or cold cereal
Frozen vegan waffles
Whole grain toast
Rice cakes and/or pita bread
Brown rice
Barley
Whole wheat/brown rice pasta
Quinoa
Couscous
BEANS/LEGUMES
Dried or canned red, green, or other variety lentils, kidney, pinto, garbanzo (chickpeas), black, black-eyed peas, or other variety of beans
OTHER
Plant milk: Pick from rice, almond, soy, oat, hemp or other varieties
Vegan cup/can of soup: McDougall’s cup of soups, Amy’s, Healthy Valley, or some other vegan, low-fat soup (bonus for low-sodium)
Vegan veggie burger: vegan Boca brand or other vegan variety
Apple butter, jam, or mustard for low-fat topping of toast/rice cakes and sandwiches
Agave nectar or maple syrup for oatmeal, pancakes, or waffles
Jar of marinara sauce, aim for low-fat or fat-free
Snacks: Soy/rice yogurt, oven-baked tortilla chips; popcorn kernels (look in fruit/vegetable category for additional snacks)
Spices: cinnamon for oatmeal, curry powder or nutritional yeast to top popcorn
Look what $25 bought at our local 99cent Only store. They procure 'rescued produce' to keep costs and waste down.
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