Eating healthy real food doesn’t have to break the bank. The number one complaint I hear from people about eating organic or grass-fed is that it costs too much, but if you get creative you can stretch your budget without compromising your health.
Below I’ve listed 5 examples of gourmet vegetarian meals that wont cost you much. Most of these meals use organic produce, good quality fats (grass-fed butter, ghee, coconut oil) and pastured eggs and they are still inexpensive! To add to that, I live in San Francisco, one of the most expensive cities in the US, so if you live anywhere else in the US (except for maybe New York) you could probably get a lot of these ingredients for even less. These prices are for a regular or specialty market like trader joe’s, safeway or whole foods, but they may cost even less if you shop in bulk at places like costco or if you have a CSA from a farm or if you shop at your local farmer’s market.
If you were to buy these meals at a restaurant they would probably cost you 10x as much. When I go out to a restaurant and buy a veggie burger it costs at least $7, but if it’s not from a package from the freezer and actually hand made in the restaurant it’s usually more like $9-11 dollars. My homemade sprouted lentil burgers are 67¢ per burger!
Even if you aren’t vegetarian, going meatless 1 or 2 nights a week can save a lot of money. These recipes are a great wholesome and nutritious way to incorporate a money-saving meatless day to your weekly lunch or dinner.
All of the price breakdowns are estimations, so they will vary in different areas. However, like I said above, the recipes may be even cheaper for you if you live in another area or are very smart about budget grocery shopping.
2 cups sprouted lentils (how to sprout red lentils)- $1 (About $2 /lb. use about ½ lb.)
1 cooked sweet potato, mashed- $1
2 tbsp butter or coconut oil– $0.37 ($2.99 large stick of grass-fed butter, use ⅛)
3 tbsp ground flax- $0.33 (About $2/lb. use less than ⅙ of that)
2 cloves garlic- $0.33 (About $1 per bulb, use about ⅓)
1 tsp salt and pepper- $0.10
1 tsp turmeric (optional)- $0.20
Serves 5+= $0.67 per person
See Full Sprouted Lentil Burger Recipe Here
3 pastured eggs- $1.75 (About $7/dozen pastured eggs)
½ roasted butternut squash, pureed- $1 ($2 for 1 butternut squash)
½ medium onion- $0.40
3 cloves of garlic- $0.40
2 tbsp butter- $0.37 ($2.99 stick of grass-fed butter, use ⅛)
Handful Spinach $1 ($2 for a bunch organic, use ½)
⅓ cup shredded organic grass-fed cheese– $1.00 (About $3.00 for 6 oz., use about ⅓)
Serves 3-4 = $1.69 per person
2 tbsp ghee, coconut oil or butter- $0.37- ($2.99 large stick of grass-fed butter, use ⅛)
1 onion- $0.70
5 cloves garlic- $0.50
1 head chopped cauliflower- $3
3 carrots – $0.40 ($0.80 per pound, use about ½)
1 tsp parsley and oregano- $0.20
2 tsp cumin- $0.10
1 ½ cups diced tomato or tomato sauce- $1.25 (About $2.50 for a jar, use ½)
4-5 cups water or broth- $0.25 water (I wouldn’t even know how to price water)
3 cups sprouted lentils- $1.50
Salt and pepper to taste-$0.10
Serves 6+= $1.39 per person
1 ½ cups cooked pinto beans- $0.50 ($1/lb dry beans, use ½ pound)
1 cup Brown Rice- $0.75 ($1.50/lb, use ½ pound)
1 ½ cup shredded organic grass-fed cheese– $1.50 ($3 for a block, use ½)
6 organic non-GMO Tortillas- $1.32 ($2.20 for 10 organic corn tortillas, use 6)
½ cup salsa- $1.25 ($2.50 jar, use ½)
1 avocado- $1
1 ½ cup shredded lettuce- $0.66 ($2 for a bunch organic, use ⅓)
Serves 3= $2.32 per person/$1.16 per taco
2-3 cups cooked Gluten Free pasta- $2 (About $4 for a package, use ½)
1 small head broccoli- $1
1 small head cauliflower-$1.50
1-2 cups chopped kale-$1
1 cup organic tomato sauce -$1.50 (About $3 for a jar)
5 cloves garlic- $0.60
1 tsp Italian seasoning-$0.10
2 tbsp butter, ghee or coconut oil– $0.37 ($2.99 large stick of grass-fed butter, use ⅛)
Salt and pepper to taste- $0.10
Serves 3= $2.72 per person
See the Full Gluten Free Pasta Primavera Recipe Here
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