Is WFPB really expensive

THE TRUTH ABOUT EATING HEALTHY ON A BUDGET

Debunking the Myth – Is WFPB-GF Really Expensive?

• Understand why a whole-food, plant-based, gluten-free (WFPB-GF) diet can actually be cheaper than a standard diet.
• Learn smart strategies for shopping, cooking, and meal prepping on a budget.
• Gain confidence in choosing nutrient-dense foods without overspending.

“Have you ever heard someone say, ‘I’d love to eat healthy, but it’s just too expensive’? You’re not alone! There’s a huge misconception that eating a whole-food, plant-based, and gluten-free diet means spending a fortune. But I’m here to tell you—that’s just not true! In fact, eating this way can actually be cheaper than a processed, standard diet—if you know what to do. Today, I’ll show you how.” Chef Frank

The Real Cost of the Standard Diet

• Let’s break it down. The average person spends $10-15 per meal at a restaurant or on convenience foods.
• Processed foods seem cheap, but they lead to poor health and high medical costs later.
• Most store-bought gluten-free products are highly processed and overpriced—you’re paying for branding, not nutrition!

✅ Example: A pack of gluten-free bread can cost $7-14 per loaf, while making your own at home can cost $5-7 using whole ingredients!

Strategy 1: Focus on Whole, Affordable Staples 

👉 Forget the pricey pre-packaged products and build your meals around these budget-friendly whole foods:

✅ Example: Instead of spending $5 on a small bag of pre-cooked quinoa, buy a bulk bag for the same price that lasts weeks!

✅ Tip: Frozen produce is your best friend! It’s cheaper, lasts longer, and often contains more nutrients than out-of-season fresh produce.

Strategy 2: Plan Meals Around What’s Affordable 

“One of the biggest money-wasters? Buying food without a plan! Let’s fix that.”

• Check weekly grocery store sales & plan meals accordingly.
• Buy in bulk where possible (grains, beans, and nuts last a long time!).
• Create a 3-ingredient base meal plan and mix it up with different seasonings.
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✅ Example: One batch of cooked lentils can be turned into:

1. Lentil tacos
2. Lentil soup
3. Lentil veggie stir-fry
4.  

💡 Budget Challenge: Try planning your meals around just 10 staple ingredients and see how much variety you can create!

Strategy 3: DIY Instead of Buying Pre-Made

• Why pay for packaging and processing? Making things from scratch is not only cheaper but also healthier.
• Store-bought gluten-free products are expensive and often full of fillers.

✅ Examples:

• Homemade oat milk: Costs $0.30 per liter vs. $3-5 per store-bought carton

Final Takeaway & Homework 

✅ Recap:

• Whole-food, plant-based eating doesn’t have to be expensive—it’s about choosing the right ingredients and cooking smart.
• Stick to whole grains, legumes, and seasonal produce for maximum savings.
• Meal planning and batch cooking will save you money and reduce food waste.
• Make your own essentials instead of buying expensive processed gluten-free products.

🎯 Homework:

1. Make a grocery list using only whole, budget-friendly staples (no packaged gluten-free products!).
2. Track your grocery spending this week. How much did you save by focusing on whole, unprocessed foods?
3. Join the discussion: Share one budget-friendly meal idea in the community!
4.  

WORKBOOK: MODULE 1 – Eating Healthy on a Budget

1. List 5 Affordable Whole-Food Staples You Will Add to Your Shopping List:

1.
2.
3.
4.
5.

2. Plan 3 Meals Using Just 10 Budget-Friendly Ingredients:

3. What’s One Processed Food You Will Swap for a DIY Version?

Example: Instead of buying pre-made hummus, I’ll make my own with chickpeas.
Answer: ___________________________________________________________

4. Track Your Grocery Spending:

🎯 Reflection: What surprised you the most about the cost savings?