College students know all too well what it means to ball on a budget. Most of our money is split between tuition, books, housing, bills, and food. Food tends to be one of the most annoying things to calculate into our expenses — especially if you have a specific diet or if you spent your money partying last weekend. Since the beginning of my freshman year, I have struggled to commit to being fully plant-based or even plant-based at all. I found it high in my list of priorities to eat more veggies and less meat.
Plant-based Diets can even increase your life-expectancy.
I was worried that I would spend too much money, and too much time in the kitchen.
Since then, I have found a routine/shopping list that works great around my lifestyle.
I shop at Publix Supermarket once a week, and spend between $60-$70. This is ideal for me, but keep in mind you might be able to spend a little more, or maybe a little less. I also eat quite a lot because I am in a caloric surplus due to weightlifting.
What I Eat Daily
Breakfast - Coffee (duh) and oatmeal with frozen berries, almond butter or peanut butter. I sometimes add dark chocolate chips for my sweet tooth.
Snack - Either a protein shake with oat milk, vegan grilled cheese, or whatever I can find in my pantry.
Lunch - Quinoa blend, Beyond Burger or Gardein tenders, spring salad mix, and probably some Chick-Fil-A sauce because I am obsessed. (I am aware this is not vegan, you can definitely do Polynesian sauce if you have it on hand, or some ketchup!)
Pre-Workout - Rice Cakes (I know, meh, we do it for the gains).
Dinner - Beyond beef and protein pasta with vegan pasta sauce.
Dessert - Any sweets in my cupboard.
I make sure my day consists of 80% nutritious foods and 20% foods I crave.
Best/Most Affordable Vegan Food Items From Publix
Quaker 1-Minute Oats
I buy these oats every other week, they last me quite a while.
I NEED to have blueberries in my oatmeal. I don't add sugar to my oats, so this gives it flavor.
Barilla Protein + Penne
I rate this pasta 10/10. It tastes like regular pasta and is packed with protein. This is important especially if you are fully plant-based.
Gardein Seven Grain Crispy Tenders
These tenders are my favorite and this bad gives me about 2 servings. I cook them in my air fryer for 10-15 minutes. I would also recommend their orange chicken.
These Beyond Burger patties are a great meat substitute with 20 grams of protein per patty. I cook them for 4 minutes on each side, but you can cook them however you like. I use them in several dishes, not just burgers.
This Mediterranean Quinoa Blend and the Cauliflower Fried Rice are perfect as a side. You can cook them on a stovetop or in your microwave for 5 minutes!
I always keep this bread on hand for my vegan grilled cheese, or if I just want toast and peanut butter in the morning. Yes, it's vegan!
Spring Mix
Greens — because health.
Crazy Richard's Peanut Butter
The label is self explanatory; it's delicious.
Find What Works for You!
Not everyone is the same; you are unique and your diet will reflect that. I hope this helps you navigate your way through your local Publix. Being vegan does not have to be expensive!