Cheap plant-based food: Difference between revisions
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By eating this way, you can get all the nutrients you need for as low as $4/day (yes, even with today's [[inflation]]). | By eating this way, you can get all the [[nutrients]] you need for as low as $4/day (yes, even with today's [[inflation]]). | ||
==Basic principle== | ==Basic principle== | ||
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==Foods== | ==Foods== | ||
{{preamble| | |||
General principle: Buy whatever whole ingredients are on sale or are inherently cheap. This will depend on your location and time of year. It also changes from year to year - for example: one year there might be lots of black beans on sale; another year there might be lots of green split peas on sale. Go with the flow 😎 | |||
}} | |||
===Ingredients to use=== | ===Ingredients to use=== | ||
* ''' | * '''Legumes''' - dry beans, lentils, chickpeas, split peas | ||
* ''' | * '''Root vegetables''' - especially potatoes, onions, carrots | ||
* ''' | * '''Grain products''' - such as pasta, rice, flour, cornmeal | ||
* You may also need some vegetable oil, | * You may also need some vegetable oil, sugar and seasonings. {{talk|TODO: Debunk some misconceptions about grains and seed oils. Show more clearly that the diet described on this page '''is''' nutritious (unlike some other diets, that give grains and seed oils a bad name).}} | ||
===What to make with these ingredients=== | ===What to make with these ingredients=== | ||
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* A general-purpose [[multivitamin]] {{light|(typically less than 15 cents/day)}}. | * A general-purpose [[multivitamin]] {{light|(typically less than 15 cents/day)}}. | ||
** <small>Found at most pharmacies {{light|(brand names may include "Centrum" or "One-A-Day")}}</small> | ** <small>Found at most pharmacies {{light|(brand names may include "Centrum" or "One-A-Day")}}</small> | ||
* Also add a calcium tablet {{light|(typically less than | * Also add a calcium tablet {{light|(typically less than 10 cents/day)}} | ||
==Nutrition analysis== | ==Nutrition analysis== | ||
A lot more nutritionally balanced than how most people eat (surprisingly). | |||
See: [[Nutrition/Examples/Cheap plant-based]] | See: [[Nutrition/Examples/Cheap plant-based]] | ||
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{{empty}} | {{empty}} | ||
<!-- TODO: Debunk misconceptions about vitamin supplements. Or do that on the [[multivitamin]] page instead and tell people to read it? --> | <!-- TODO: Debunk misconceptions about vitamin supplements. Or do that on the [[multivitamin]] page instead and tell people to read it? --> | ||
==See also== | |||
* [[Nutrition]] | |||
* [[Plant-based food]] | |||
Latest revision as of 02:41, 10 November 2024
By eating this way, you can get all the nutrients you need for as low as $4/day (yes, even with today's inflation).
Basic principle
- Macro-nutrients come from foods.
- Micro-nutrients come from supplements.
Foods
General principle: Buy whatever whole ingredients are on sale or are inherently cheap. This will depend on your location and time of year. It also changes from year to year - for example: one year there might be lots of black beans on sale; another year there might be lots of green split peas on sale. Go with the flow 😎
Ingredients to use
- Legumes - dry beans, lentils, chickpeas, split peas
- Root vegetables - especially potatoes, onions, carrots
- Grain products - such as pasta, rice, flour, cornmeal
- You may also need some vegetable oil, sugar and seasonings. discussion TODO: Debunk some misconceptions about grains and seed oils. Show more clearly that the diet described on this page is nutritious (unlike some other diets, that give grains and seed oils a bad name).
What to make with these ingredients
- Soups
- Breads
- Fries
- See more... (not written yet)
Supplements
- A general-purpose multivitamin (typically less than 15 cents/day).
- Found at most pharmacies (brand names may include "Centrum" or "One-A-Day")
- Also add a calcium tablet (typically less than 10 cents/day)
Nutrition analysis
A lot more nutritionally balanced than how most people eat (surprisingly).
See: Nutrition/Examples/Cheap plant-based
FAQ
This section has not been filled in yet.