BUILDING A BUDGET-FRIENDLY WFPB-GF PANTRY
Essential Staples for a Low-Cost WFPB-GF Kitchen
• Learn to stock a pantry with affordable, nutrient-dense WFPB-GF ingredients.
• Understand how to build meals using basic ingredients while keeping costs down.
• Master the art of buying in bulk and storing ingredients to maximize shelf life.
“In the last module, we talked about how eating a WFPB-GF diet can actually save you money.
But now, let’s take that a step further: by building a pantry that’s stocked with budget-friendly staples that will make cooking healthy meals easier and more affordable than ever.”
The Core WFPB-GF Pantry Staples
• Grains & Pseudo-Grains: Brown Rice, Oats, Quinoa, Millet, Buckwheat, Amaranth.
• Legumes: Lentils, Black Beans, Chickpeas – cheap, protein-packed, and filling.
• Seeds & Nuts: Sunflower Seeds, Chia Seeds, Flaxseeds – affordable when bought in bulk.
• Vegetables & Fruits: Frozen veggies (Spinach, Mixed Veggies), Seasonal fruits (Bananas, Apples).
• Flours & Baking Essentials: Rice Flour, Sorghum Flour, Oat Flour – for homemade gluten-free baking.
✅ Tip: Buy in bulk when possible and use airtight containers to extend shelf life.
Strategy 1: Shopping Smart with Bulk and Bulk-Free Options
“Buying in bulk is one of the smartest ways to cut costs. Here’s how to do it without waste.”
• Bulk Bins: Great for grains, beans, nuts, seeds, and flours—pay only for what you need.
• Storage Tips: Use glass jars or vacuum-sealed bags for freshness.
• Avoid Pre-Packaged: Gluten-free store-bought products are overpriced—stick to whole food staples.
✅ Example: A 5lb bag of lentils costs $5 and makes meals for weeks!
Strategy 2: Stocking Your Pantry for Under $50
“Let’s get practical—here’s how to build a pantry on a budget.”
💰 $50 Budget-Friendly WFPB-GF Pantry List:
Prices vary between states.
1. Grains (Rice, Oats, Quinoa) – $12
2. Legumes (Lentils, Black Beans, Chickpeas) – $10
3. Frozen Veggies (Spinach, Mixed Veggies) – $8
4. Flours & Baking Essentials (Sorghum Flour, Oat Flour) – $10
5. Seeds & Nuts (Flaxseeds, Sunflower Seeds) – $5
6. Seasonal Fruits (Bananas, Apples) – $5
✅ Tip: Buy in bulk, store well, and meal prep wisely!
Strategy 3: Meal Prepping on a Budget
“Meal prepping is the secret to cutting costs and avoiding takeout.”
• Batch Cooking: Cook large portions of soups, grains, and stews to eat throughout the week.
• Freezing Meals: Store portions of lentil soup, stir-fry, or veggie curries for easy reheating.
• Leftover Repurposing: Transform leftover grains into grain bowls, salads, or stir-fries.
✅ Example: A batch of lentil soup prepped on Sunday can feed you all week.
Final Takeaway & Homework
✅ Recap:
• Stock up on affordable, whole-food staples for long-term savings.
• Buy in bulk, store properly, and avoid expensive pre-packaged gluten-free products.
• Batch cook & freeze meals to maximize your food budget.
🎯 Homework:
1. Stock your pantry with 5 key WFPB-GF staples for under $50.
2. Plan your first week’s meals using only these staples.
3. Join the discussion: Share your best money-saving pantry tip in the community!
WORKBOOK:
Building a Budget-Friendly WFPB-GF Pantry
1. List 5 WFPB-GF Pantry Staples You Will Stock Up On:
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2. Plan 3 Meals Using Only 5 Affordable Staples:
Meal Main Ingredients Used
Breakfast ______________________
Lunch ______________________
Dinner ______________________
3. Budget Challenge:
Track your spending at the grocery store.
How close did you get to staying within a $50 budget?
Share your experience!
4. Meal Prep Tip:
What meals will you batch cook and freeze this week? How will you portion them for the upcoming week?
5. Meal Plan Template:
Day Meal Ingredients Notes
Mon ______________________ ______________________ ______________________
Tues ______________________ ______________________ ______________________
Wed ______________________ ______________________ ______________________
Thurs ______________________ ______________________ ______________________
Fri ______________________ ______________________ ______________________
🎯 Reflection: What’s the biggest challenge you face with meal prepping on a budget?
NEXT STEPS:
• Need more help? Join our live Q&A session this week for tips!
