Featured Posts

Blog

Join our health-loving revolution!

Get weekly vegan tips to get healthy and feel great for life

How to Eat Vegan on $10 a Day

September 23, 2015

Happy Autumn Equinox! I love that Google celebrated with this cute animation of fall veggies.

 

Now, on to today's topic. How to eat vegan on $10 a day.

 

Two weeks ago, I bought $100 worth of groceries and decided to see how long they would last if I didn't spend another dime on food until I had eaten everything I bought. So, no eating out, not even a quick snack or bottle of coconut water somewhere. 

 

Now, I'm someone who eats out at least once a week, and who pops into the grocery store at least twice a week.

So, full disclosure, what prompted me to do this little experiment was that my car was in the shop, so it wasn't as easy for me to eat out as it usually is. :)

 

What I found was that I could eat for 10 days on $100 worth of groceries. That's 3 meals a day, 2 snacks, and a little taste of dessert each day for 10 days. Or 30 meals, 20 snacks, and 10 little desserts. All for $100.

Now, as a nutritionist and a 30-year vegan, this really isn't surprising to me. I teach this all the time. It's just that most folks, myself included, rarely eat at home exclusively until their groceries run out. In fact, the average person eats out 4 to 5 times a week, in addition to buying groceries. 

 

So, how did I do it and what did I eat? Here's a peak at my grocery shopping list (everything was organic).

Grocery Shopping List:

 

Now, on to today’s topic. How to eat vegan on $10 a day.

 

Two weeks ago, I bought $100 worth of groceries and decided to see how long they would last if I didn’t spend another dime on food until I had eaten everything I bought. So, no eating out at restaurants or grabbing a quick snack or bottle of coconut water somewhere.
 

So, full disclosure, what prompted me to do this little experiment was that my car was in the shop, so it wasn’t as easy for me to eat out as it usually is. 

 

What I found was that I could eat for 10 days on $100 worth of groceries. That’s 3 meals a day, 2 snacks, and a little taste of dessert each day for 10 days. Or 30 meals, 20 snacks, and 10 little desserts. All for $100.

 

Now, as a nutritionist and a 30-year vegan, this really isn’t surprising to me. I teach this all the time. It’s just that most folks, myself included, rarely eat at home exclusively until their groceries run out. In fact, the average person eats out 4 to 5 times a week, in addition to buying groceries.

 

So, how did I do it and what did I eat? Here’s a peak into my grocery shopping list…and everything was organic.

 

Grocery Shopping List:

 

Fresh Kale (1 bunch)

Fresh Collards (1 bunch)

Fresh Dandelion Greens (1 bunch)

Sunflower and Beet Sprouts Micro Greens (1 large pack)

Purple Cabbage (1 large head)

White Button Mushrooms (1 pack)

Red, Purple and Yellow Bell Peppers (1 each)

Frozen Broccoli Spears

Red Onion

Ginger

Cherry Tomatoes (1 pack)

Avocados (5)

Bananas (1 bunch)

Apples (on sale for $1.99 lb)

Cucumbers

Kiwi

Frozen Mixed Berries

Chick Peas (I bought these and the next 3 beans in a carton packed in water for $1.50 each, but they can be purchased dry from the bulk bin)

Black Beans

Red Beans

Cannelloni Beans

French Lentils (dry from the bulk bin, on sale for $1.99 lb; 1 cup of cooked lentils has 18 grams of protein)

Walnuts

Sunflower Seeds

Tempeh (2 packs each)

Extra Thick Oats (from the bulk bin)

Millet

Whole Grain Pasta Noodles (made from corn and quinoa flour)

Sprouted Corn Tortillas

Seaweed Sheets

Kalamata Olives

Sriracha Hummus

Raw Coconut Macaroons

 

…………..

 

Now at home, I already had things like fresh herbs, dried spices, fresh garlic, olive oil, vegan mayo, quinoa, whole grain crackers, hemp protein powder and flax seed oil for my smoothies, brown rice, and tahini. (And that’s pretty typical. Most folks have a range of staple items in their pantry at any given time.)

 

And here’s what a sample day of eating looked like during those 10 days.


Sample Day's Menu:

 

Breakfast: Green Smoothie with banana, flax seed oil, hemp protein powder, dandelion greens, kiwi, and frozen mixed berries

 

Mid-morning Snack: Oatmeal with chopped apples and walnuts

 

Lunch: Kale Salad and Soft Tacos with corn tortillas, black beans, avocado, tomato, olives, purple cabbage, and brown rice

 

Mid-afternoon Snack: Nori sheets with sriracha hummus and avocado slices

 

Dinner: Broccoli Ginger Stir-Fry Over Pasta with grilled tempeh, mushrooms, mixed peppers, onions, garlic, and pasta (made from corn and quinoa flour)

 

Dessert: 1 Raw Coconut Macaroon

So, family, you CAN eat healthy on a budget. In fact, it can be cheaper to eat vegan, especially if you're buying from the bulk bin, and you're eating a wide variety of beans and lentils for protein instead of meat. 

 

Of course, I had my regular 8 glasses of water, as well. So, that’s an example of how well I ate for 10 days from $100 worth of groceries.


So try it for yourself. Eat what you buy from the grocery store only, until it's gone. Not only will you eat better because you'll use less fat, salt, and sugar than what's in restaurant food and your portion sizes will be smaller. But you'll feel better, too...much healthier and lighter. And of course, you'll save money, which will definitely help you feel better.

And here's a pro tip: Tape your receipt to your refrigerator and carry a copy in your wallet as a reminder to eat in, not out.

 

Have a great week, family!

 

Much love, 

 

 

 

 

Please reload

February 2, 2019

Please reload

@2015 By Any Greens Necessary, Inc. All Rights Reserved  |  DISCLAIMER  |  PRIVACY POLICY  |  CONTACT