Whole Food Nutrition on a fast food budget

4 Tips & Tricks to Choosing Whole foods on a Budget

#1: Stock up on non-perishables

Skip the high take-out prices and opt for more nutrient dense options over convenience food by keeping the pantry stocked!

• Rice and Quinoa

• Whole Wheat Pasta

• Oats

• Beans and Lentils

• High Shelf-life Nuts and Seeds

• Low-Sodium Canned Veggies

#2: Buy in Bulk

Instead of choosing individual bags of rice, pastas, or beans, choose bulk sized non-perishables to get the most bang for your buck!

For example:

• 2 lb Good & Gather brown rice: $1.39

• 2 pack microwave brown rice: $1.99

#3: Don’t be afraid of off-brand

Many stores offer store brands of off-brand items. Check out the local dollar store for your spices, condiments, pasta, rice, and more! There are tons of hidden treasures that don’t compromise taste.

Make sure you’re checking your ingredients lists as some quality ingredients may be changed when sold in certain locations- even the same brands!

#4: Invest in the right tools

Investing in tools like a rice cooker can make all the difference. A rice cooker can:

• Make rice

• Make quinoa

• Steam veggies

• Heat beans

• Slow cook soup

• Heat oatmeal

• Soften pastas

Swapping processed foods for whole foods can decrease added sugars, refined grains, and harmful chemicals. Even budget whole foods can help with nutrient balance that fuel your brain, boost your immune system, repair your muscles, and combat chronic disease!

Helpful Resources

For recipe inspiration, budget tips, and cost comparison information visit:

• https://www.vegansociety.com/take-action/campaigns/live-vegan-less

For more information about health benefits of a whole food plant-based diet visit:

• https://www.pcrm.org/good-nutrition/plant-based-diets