What if changing your diet could save you money and time while improving your health? Not convinced? You’ve heard that eating plant-based takes too much time? Or that organic veggies cost too much? Or that you’ll have shop at Whole Foods or buy expensive ingredients? It’s time for some myth busting about the ROI (Return on Investment) of eating plant-based. (Spoiler alert: It’s so worth it!)
Eating out costs less.
Many restaurants, not just vegan ones, have ingredients on their menu that can be made into a healthy meal if you know where to look and how to order. Steamed veggies, rice, beans, tofu, potatoes, soup, grains, salad, and/or fruit combinations can work in almost any restaurant. What’s not to love? And it doesn’t have to be expensive. At one local mostly eat-out Mexican restaurant, we each order 2 corn tortillas heated without oil, black beans, white rice (the saffron rice has oil), Pico de Gallo, corn, cilantro and red sauce for $6 per person. Tap water is our drink of choice. For $12 total for 2, we have a great dinner out or take out meal that is filling and delicious. And at our local dine-in restaurants, we can often find a way to order a filling delicious dinner for two for under $25 all in. Talk to your local restaurant and work together to find more options.
Groceries cost less.
Until most restaurants offer a choice of healthy plant-based options on their menus, many find it easier to prepare meals at home. Whole plant-based foods – greens, veggies, grains, beans, potatoes, and fruit, especially when bought in season and/or in bulk – can be very affordable. Most days, I feed my family for $5 or less per person and no one leaves the table hungry. If you buy pantry and frozen staples in bulk, are willing to batch cook and/or cook from scratch, shop seasonally or grow some of our own veggies, it can cost even less. Our grocery budget is easily 50% less than before and we are enjoying much healthier food. Oh, and batch cooking for the week for us takes about 2 hours for the entire week, saving time and money.
Keep in mind, processed foods cost more, even healthy plant-based options. A bag of uncooked brown rice is less expensive than a bag of frozen brown rice already prepared. Both are healthy. Convenience costs more but, for many, having a quick healthy option is worth it. This is in contrast to unhealthy expensive vegan junk foods that are high in salt, fat and sugar, and never a good investment for your health or your wallet. The biggest hidden cost in a grocery budget is food waste, some estimate between 30-40%. The easiest way to avoid plant-based waste is to plan for recipes that share fresh ingredients, watch what is in your fridge and eat accordingly, and learn how to store your veggies to keep them fresh. Wilted kale goes well in any soup, for example.
Choosing organic on a budget.
Label reading is important. While many look for Organic and non-GMO options (labels for organic produce start with the number 9), sometimes, those options may be beyond our budget. According to many Plant-Based Doctors, regularly eating plant-based foods is more important than only eating Organic/Non-GMO. So how can we find a balance and stay within our budget? When organic and local produce are in season, they typically cost less. I often buy in bulk and freeze what I can for the months to come. Blueberries and shredded zucchini are in my freeze at the moment.
In addition, the Environmental Working group publishes the ‘clean 15 / dirty dozen’ list each year to help us chose produce with the least pesticides. Everyone has to decide for themselves depending on their health priorities and budget. For me, the trade-off comes down to this. If you eat the skin and/or eat a food frequently, you may want to consider fresh or frozen organic options. For occasional foods, or ones where the skin is not eaten, like avocados or bananas, eating local or conventionally grown food may be a good place to save some money.
If you are fortunate enough to have a nearby Farmers Market, talk to your farmer about what and if they spray their non-organic vegetables. Local still might be a great option even when not organic. Many are following similar guidelines but can’t afford going through the organic labeling process. Buying organic packaged food depends on the food. For example, since 93% of the soy grown in the US is genetically modified, we buy organic and non-GMO soy milk, tofu, tempeh and soy beans, but source in bulk or on sale when possible to save money.
Buying in bulk and online.
It is great to shop local for so many reasons. Sometimes, when local stores don’t have specific food or ingredients, it can cost more for less healthy options. If you want a to spend less and save time searching for ingredients, buying in bulk and/or online is another good way to stock your pantry.
Some examples of foods we found online for less than their unhealthy alternatives include: pasta sauces and whole grain pizza crusts without oil, veggie Parmesan and soy milk without mystery ingredients, spice blends without salt, and a selection too many vinegar types to count, etc. As for bulk, besides just buying some items when they are on sale at online grocery stores like Vitacost or Amazon, recent bulk purchases include a 50 lb. bag of rolled organic oats and a 6 lb. tub of nutritional yeast! Again, my favorite bulk purchase for fresh produce is a farmers market or local farm in season. Price and quality is the best!
Lower Medical Expenses.
A plant-based diet has been shown to slow, stop and even reverse many chronic health conditions. By eating more plants, you may require fewer medications, need less doctor visits and lab tests and maybe even be able to avoid surgery. As pre-existing health conditions disappear, insurance premiums may even go down. Your time is very valuable too. Imagine how much time you can save when you are no longer have to budget your time spending hours in doctor’s waiting rooms each week.
Reinvest Your Dividends.
With all the money saved, there are a few added expenses you may wan to add to your budget. (So worth the investment). First, you may need some new clothes as you lose weight and keep it off. Also, as your energy level increases, you may want new running shoes, a bike or a larger travel budget. As you spend less time managing chronic health issues, you might want to try a new hobby, attend a cooking class and enjoy being more active. Lastly, you may need to update your financial plan to add 6-9 years to your life expectancy.
There you have it. Myth busted. Those on a budget are in luck!
Investing in a plant-based lifestyle just makes …. cents!
