Swich | Blog - 4 tips for eating more fruits & veggies when you're on

4 tips for eating more fruits & veggies when you're on a budget

We’re often asked if it’s possible to eat a diet that’s rich in fruits and veggies AND stick to a budget. This is an especially valid concern right now with food prices rising. Luckily, we have some easy tips for increasing your plant intake without breaking the bank. 

1. Meal Plan

Plan your weekly meals ahead of time and preselect recipes that incorporate vegetables that can be bought in larger quantities (like potatoes, carrots, and broccoli). Think about selecting recipes that you can easily double or triple so you’ll have leftovers. 

2. Shop seasonally

This might seem like a no brainer, but it couldn't be more true. It’s best to stock up on  fruits and vegetables when they are in season. Prices are generally more affordable when you shop locally (at farmer’s markets, for example) because there’s no shipping cost involved. Stock up and freeze or can for later! 

For more on the benefits of eating seasonally, check out these posts:

3. Opt for frozen 

With winter upon us in North America, fresh produce may be in short supply or more expensive than usual, so frozen may be your best option. It’s often more budget-friendly and lasts longer. Plus, research has shown frozen produce may be more nutritious than some fresh produce because it’s frozen at its peak ripeness. 

4. Learn to cook for free 

Take the trial and error out of plant-based cooking by learning to cook for free with Swich. If you haven’t already created your free membership to our online cooking community, now’s the time! 

To get you started, here are a few Swich recipes that make excellent leftovers or can be made once and then repurposed for multiple meals:

The BEST Plant-Based Bolognese  

Swich The BEST Plant-Based Bolognese

This one  freezes well, so you could make a big batch, freeze, and reheat for dinners. Plus,  it can be turned into a chili. 

Try the recipe: The BEST Plant-Based Bolognese  

Sun-Dried Tomato Pesto Pasta

Swich Sun-Dried Tomato Pesto Pasta

This recipe is great on pasta but you can also make a bunch and then use it on sandwiches, or mix with veggies for additional meals.

Try the recipe: Sun-Dried Tomato Pesto Pasta

Simple Mushroom Stock

Swich Simple Mushroom Stock

This stock is super versatile—you can use it to make a soup, for flavoring grains like rice, quinoa, couscous, or you can sip on it for a warm, hydrating drink.

Try the recipe: Simple Mushroom Stock

Indian Masala Chili

Swich Indian Masal Chili

This chili keeps well in the fridge and can be made ahead and enjoyed later. It’s also quite easy to double or triple and calls for some protein-packed veggies that you can pick up on a budget. 

Try the recipe: Indian Masala Chili

Lentil Saag Dahl 

Swich Lentil Saag Dahl

This recipe freezes well, and you can double or triple it when you're looking to have some leftovers on hand. 

Try the recipe: Lentil Saag Dahl 


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Tags: A Little A Day Cooking Tips Recipes
Leave a Comment

Jacqueline V. ( 2yr ) – Planning your meals make cooking a lot easier

Swich C. ( 2yr ) – It sure does!

Cheryl A. ( 2yr ) – The mushroom stock and bolognese recipes listed above are absolutely amazing!

Swich C. ( 2yr ) – Thank you! We love hearing that! :)

Mellie B. ( 2yr ) – Awesome I Love your meal plans and healthy food options .

Swich C. ( 2yr ) – Thank you! Let us know which recipes you try and love.

Noxolo N. ( 2yr ) – Thank you for your Tips atleast in this short moment I’ve read about your Tips and
how to prepare an easy meal, I think I am at a right place, there’s a lot to learn.

Swich C. ( 2yr ) – You’re welcome! Enjoy!

Paulina M. ( 2yr ) – I was just discussing with my husband we need to need healthy especially with different lentils. Dahl was one of them

Swich C. ( 2yr ) – Yum! Let us know what you think if you try the recipe.

Dawn K. ( 2yr ) – The first recipe I made from this site was the Indian Masala Chili. It was delicious, and very easy to make.

Swich C. ( 2yr ) – We love hearing that!