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A Vegan Poverty Food Diet: Delicious and Nutritious


Nutrition is essential for healthy living and optimal wellness, especially during the stages of adolescence. Many supplies of our food and water sources are contaminated with toxic chemicals that our bodies cannot recognize as nutrition. This is what leads to obesity and the reason behind why we eat more. When you feed your body with fast and processed foods from a package, it can harm your health.


These types of foods are especially harmful if they are not organically sourced. You will find preservatives and harmful ingredients in these types of foods that are not natural.


Fast-foods provide a short-lived satisfying feeling, leading to a fast death. There are ways to consume healthier foods without breaking your budget. It takes time and planning, but we have you covered with a vegan poverty food diet that is delicious and nutritious.



A Vegan Poverty Food Diet is Delicious and Nutritious

Map out all of your current food costs, including eating out. The free app Mint.com can help you track your monthly food and overall costs. When you see first-hand how outrageous your monthly spending is on unhealthy foods, you will see that going plant-based and vegan is much easier and does not cost more. Think about other things that you spend money on, and consider what you could do without.


A Case Example: Mary

Take, for example, Mary, who is 35-years-old and is currently suffering from poor dentition and obesity. Mary has limited chewing capacity due to poor teeth structure and is also living on a limited income; therefore, she has endured further challenges to eat healthily.


Mary shops locally and uses her EBT card to feed herself and her three children with a monthly benefit of $800 provided by the supplemental food program, which gives her $200 a week to spend.


Mary is consulting on how she can eat healthier without incurring additional expenses. She is 5'3" tall and weight is 158 pounds, which places her BMI at 28.0. This means that Mary suffers from obesity.


A medical professional would likely suggest that Mary transition to an organic plant-based diet. This type of change will prove to be cheaper for Mary and her family in the long run.


When inorganic foods are consumed, the body fails to recognize the foods consumed, and therefore, there is a lack of nutrition, and the body in return demands more food to fulfill the nutritional needs. However, if organic plant-based foods are consumed, less food is consumed because the body recognizes the nutrition derived from these foods; therefore, one will eat less.


Our team at Assuaged would advise that Mary buy as many items as she can in bulk, such as nuts, grains, and beans, as it will drastically lessen her costs in the long run. 

Shop Around and Buy In Bulk

You can resort to our free mobile app and website 
Assuaged for products and recipes. Shop around to different online stores such as Thrive Market, Walmart, Amazon, and Vitacost, you will find cheaper price points for organic and non-GMO selections. 


It is important to shop around and always hop on a live chat or send an e-mail to ask the company you are buying from for a coupon to save money. You can buy discounted bulk nuts and superfoods at FoodtoLive, which can last over 5-8 months. When buying bulk goods, it is wise to store your ingredients in a cool area in your home in a secured bin.


Purchasing dry products online is essential to save money and time, including gas expenses incurred to and from the stores. We also encourage you to check RetailMeNot and conduct a Google search to find any possible coupon codes for these online stores. 

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Drink Water

We advise consuming 4-8 glasses of water daily (purified, not from a water bottle). Additionally, if possible, we recommend investing in a reverse osmosis system to eliminate contaminants in our public water supplies, especially if you live in a populated area. Many RO water systems also remineralize our water for healthy and clean drinking.


We recommend APEC water systems, please add me, Thane Murphy and my e-mail thane@assuaged.com as your "Referrer". It takes time and costs money to operate Assuaged, so we very much appreciate your support.


Engage in 30-45 minutes of walking time with your family or a friend every day. This will help to fulfill the needs of exercise and to get things moving inside of your gut. 


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A Vegan Poverty Food Diet: Delicious and Nutritious

Below you will find a one-day menu plan consisting of whole organic foods (grains, beans, nuts, fruits, and vegetables) suitable for a family of four.


We recommend investing in a Instant Pot so you can quickly and easily prepare foods that provide an abundance of healthy leftovers.



16 oz Gluten-Free Rolled Oats – $1.49 ($2.99 for 32 oz)
Chia Seeds - $1.50 ($2.99 1.5 lbs.)
5 cups Almond Milk – $0.78 ($2.50/gallon)
4 Bananas - $0.79/lb.

Total for Breakfast - $4.56


2 Tofu – $2.04
Lentils – $2.28 (16 oz)
Baby Spinach – $2.50 (5 oz)
4 Apples/1 lbs. – $1.66 (4.99 3 lbs.)

Total for Lunch - $8.48


Quinoa – $1.25 ($2.50 for 1.5. lbs.)
Broccoli – $1.74 (1 lb.)
Sweet Potatoes – $2.77 (1.2 lbs.)
Brown Rice - $2.49 ($4.99/lb.)

Total for Dinner – $8.25

Total for ONE day – $21.29

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Time and Patience Pays Off


Remember that taking time to break bad habits and adopt a healthier diet is important. Don't be so hard on yourself, and recognize the progress you do make.


These healthy food varieties will help anyone significantly lose weight and reach optimal health without breaking the bank. There is a vast misconception regarding the price point of organic foods.


My wife and I were spending an average of $1600 - $1800 monthly before switching to an organic plant-based diet, and we live on a disability income. We are still on the same income; however, we are now only spending well under $800.


I am a disabled USMC military veteran. I went from being pre-diabetic and obese to reversing my condition because of consuming these healthy foods, which allowed my body to heal and reach its full capacity.


Ultimately this will lessen even more costs and less eating out. Learn how to become a culinary master in your own kitchen and do not fear the unknown. We wish you the best for a happier and healthier you!


Please check out our >> Vegan Recipes << enjoy finding and creating your healthiest self!


Choosing a vegan poverty food diet is most beneficial when it comes to:

  • Higher levels of energy;

  • Improved sleep;

  • Aids in energy and overall happiness;

  • Provides a sense of comfort and relief;

  • Could prevent major diseases such as obesity and diabetes;

  • Accomplish weight-loss and management; and

  • Improves cognitive and mental functioning.

There are really no excuses not to try healthier habits in your everyday life. If you are a man or woman looking for specific benefits of adopting healthier habits or just want to know about the general healing properties of herbs. Please remember to comment or post any health questions, or contact us directly!



Deen, D., & Hark, L. (2007). The Complete Guide to Nutrition in Primary Care. Malden, Mass: Wiley-Blackwell.


Browse more healthy living plant-based recipes on our FREE Assuaged iOS App!

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Pick Your Type of Deliciousness!

"A dietary shift toward plant foods and away from animal products is vital for promoting the health of our planet."

Start with either a Meal Kit or Fresh, Prepared Meal plan, and then customize your weekly delivery.  

It’s easy peasy. Get exactly what you want—meal kits, prepared meals, or both—every time.

And don’t worry, our favorite foodie brand Trifecta has lots of Less Prep, high-protein and gluten-free meals.

✅ Immunity-Rich Meals
✅ Fast-Prep & No Hassle
✅ Ease Cooking Stress
✅ Enjoy Plenty of Variety


Thane Murphy

Thane Murphy

Thane is a disabled USMC veteran who suffers from PTSD incurred by a severe Traumatic-Brain Injury during his service. He’s experienced invasive and debilitating skin rashes since childhood and was diagnosed severely obese and pre-diabetic. Since then, he’s found a cure through diet and nutrition. Thane graduated Summa Cum Laude from Purdue University, specializing in Nutrition and Holistic Medicine.

Ignoring Your Health Is Just As Bad As Ignoring Your Mother

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Health has never tasted so good.

Organic and plant-based varieties have proven to reduce the risk and progression of disease. Guess what? You can still have fun on date night indulging in sweets you never knew existed.

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