Want a more nutritious earth-friendly diet? 🌏 Here's how to do it on a small budget 💲

An average American requires roughly 3.9 Earths to sustain their lifestyle!

Are you interested in reducing your ecological footprint?

Incorporating more budget-friendly plant-based meals can be a great place to start!

Adopting a plant-based diet has benefits:

• It's better for the environment: Meat production releases greenhouse gases that climate change.

• It's better for your health: A plant-based diet reduces the risk of heart disease, stroke, and diabetes.

What would happen if everyone stopped eating meat tomorrow? The video below details the benefits of vegetarianism:

• Less land and water use

• The flourishing of natural habitats

• Decreased chronic illnesses (high cholesterol, diabetes, colorectal cancer)

Meatless Mondays is a movement started to educate people about how not eating meat for one day of the week can have positive health benefits for them and the environment. 

You don’t have to limit yourself to eating no meat on Mondays — you can choose any day that works best for you.

One way to start is by making a list of new vegetables you want to try! Plant-based foods are another great option. A study by Oxford University shows that vegan and vegetarian diets can reduce food costs by up to 1/3 because plant-based options are often more cost-effective than meat.

• Tempeh: made from soy

• Impossible Foods: plant-based “meat” made from soy protein

• Beyond Meat: another plant-based "meat" made from pea and rice protein

• Frozen vegetables: often cheaper than fresh vegetables, available year-round, retain many of their nutrients

Adopting a Mediterranean diet starts with a foundation of plant-based foods and eating meat and fish in smaller quantities.

Health benefits of a Mediterranean diet include: decreased risk of heart disease, diabetes, and certain cancers (colon, breast, and prostate). 

Changing the way you think about meat by having it in smaller quantities and filling your plate with vegetables ensures you stay full longer because of the fiber in vegetables.

Your local supermarket will often have deals that week so make sure you take a look at the weekly ads before planning your grocery list. You might find deals on various types of seafood, fruits, and vegetables!

Photo by Brooke Lark on Unsplash

Legumes are another budget-friendly and nutritious plant-based foods. The humble bean is cost-effective, better for you, and better for the environment!

• Lentils: rich in vitamins, fiber, and protein without the cholesterol typically found in red meat

• Garbanzo beans: help with gut health and weight management

• Black beans: high in antioxidants because of the darker color, great for people who are diabetic/pre-diabetic

• Soybeans: considered a complete protein (has all 9 essential amino acids that your body needs)

Buy in bulk (but check the unit price).

Buying in bulk is a great way to shop on a budget and not waste food. Look at the unit price (price per pound or ounces) and compare it with the packaged item to ensure you're getting the best deal. Sometimes buying a package of dried beans might be more cost-effective than buying 1 cup, since beans are shelf-stable.