Plant Based for $10 or less a day!

by Jill Dalton

One of the most common things that I hear people say when talking about switching to a Plant Based diet is that it is expensive. Well, that is just not true. The foods you should be eating most in a Plant Based diet just happen to be very affordable. Dry beans, oats, bananas, greens and onions are affordable even if they are organic in most stores.

This is a one day example of how to eat for less than $10 a day.

1/2 cup oats
1/2 banana
1/4 – 1/2 cup frozen blueberries
1 1/2 tsp ground flax seed
1 cup unsweetened almond milk ( or plant based milk of your choice )

Stir together and enjoy!

Massaged Kale Salad

1/2 bunch kale
1/2 lemon
1/2 avocado
2 Tbsp Nutritional Yeast

Massage together and enjoy!

Beans and Greens

1/2 bunch kale
1 onion, chopped
1 can black or pinto beans

Sate onions in 3 Tbs water until soft. Add kale and cook down for 5-10 min. Add beans and stir. Top with hot sauce and maybe some jalapeños.



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rachel March 8, 2018 - 1:01 pm

I’ve been wondering a good way to dress kale salad without using oil. I love how you used avocado and just massaged it right into the kale like a dressing with the lemon and nutritional yeast. Cool idea!

Holly March 30, 2018 - 9:13 am

Thank you for your great $10 meal day post. Please please do more of this kind of post. Keeping plant based cooking simple helps those of us who are newer to this way of eating.

ovella l roberts November 25, 2018 - 10:22 am

I watched your youtube video today and it looks pretty easy. I am planning to start tomorrow and was trying to look for something simple enough to start. I do have one question. Is the oatmeal you eat in the morning cooked? It didn’t appear to be and I’ve never had just oats:) . not cooked.

Jill Dalton November 25, 2018 - 10:30 am

Sometimes I cook it but if I am eating it with fresh fruit I sometimes just use it like granola and sprinkle it on top uncooked.

Colleen K Parker February 27, 2021 - 12:49 pm

Going to the store now to get Kale and going to try it massaged with Lemon and Avocado. I just know I will love it. Thank you for the video!!


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