A recent study found more than half of people follow a specialty diet or eating pattern. Sometimes, these specialty diets can come with a higher price tag or be less convenient to prepare, but they don’t have to be. Here we share tips to make three trending diets, low FODMAP, vegetarian, and flexitarian, more affordable and convenient.

Vegetarian

The lacto-ovo vegetarian diet omits meat, poultry, and fish and includes dairy, eggs, and plant-based foods. This eating pattern can be expensive if it includes many pricey meat alternatives aiming to mimic meat. Instead, focus on including budget-friendly protein options that fit into this diet.

Budget-friendly tips

• Prepare food at home as much as possible. This gives you more control over the ingredients used and generally costs less than eating out.
• Buy more beans! Canned, dried, and frozen beans are inexpensive and packed with nutrition.
• Experiment with whole food substitutions in popular recipes. For example, instead of Chicken Parmesan, try Eggplant Parmesan or make tacos with beans.
• Get creative with DIY bowls – combine whole grain + beans/lentils/tofu + colorful veggies. Cook your grains in Swanson Vegetable broth for added flavor.

Easy recipes

Black Bean and Vegetable Tacos   

Better for You Eggplant Parmesan

Vegetable Risotto    

Flexitarian

A flexitarian eating style supports a shift towards more plant-forward eating without fully removing animal products and is adaptable to meet personal needs and preferences. The flexitarian diet tied as the #1 best family-friendly diet 2023 by U.S. News and World Report. Whether you want to add another meatless meal each week or opt to only enjoy steak on a special occasion, this plan meets you where you’re at.

Budget-friendly tips

• Make PB & J or mashed bean with veggies sandwiches on whole grain bread for lunch a few times a week in place of deli meat.
• Remove or replace half the animal protein in a mixed dish with beans, peas, or lentils. Try Cauliflower and Lentil Stew shown below.
• Add another meatless dinner each week. Try Eggplant Steaks with Roasted Chickpeas & Tomato Balsamic Sauce. Or a simple grilled cheese and tomato soup (or any veggie-based soup) works. Include canned tuna or salmon in mixed dishes, salads, and grain bowls.

Easy recipes

Baked Veggies & Farro Salad with Creamy Whipped Feta

Eggplant Steaks with Roasted Chickpeas  

Cauliflower & Lentil Stew

Low FODMAP

A low FODMAP diet limits foods that contain certain carbohydrates that cause discomfort for some people. Foods with FODMAPs can cause GI issues in some people, and this elimination diet helps individuals figure out their sensitivities. People interested in a low FODMAP eating pattern should seek the help of an expert. For health professionals interested in learning more, visit the FODMAP Institute.

Products made for this diet can come at a premium. Our tips can help people follow a low FODMAP diet without spending more money or time in the kitchen.

Budget-friendly tips

• Enjoy grains that are naturally low in FODMAPs like brown rice and quinoa.
• Make use of apps or resources provided by experts.
• Choose fruits and veggies that are naturally low in FODMAPs as much as possible.
• Use convenient and budget-friendly foods like Prego Traditional Sensitive Recipe Low FODMAP Pasta Sauce made without garlic or onions. With the familiar, sweet flavor of vine-ripened tomatoes, this is a sauce the whole family can enjoy.

Easy recipes

Low FODMAP Vegetable Lasagna

 Low FODMAP Italian Quinoa Bake

Low FODMAP Chicken Parmesan

Following a specialty diet does not mean you need to spend more money on your groceries or more time in the kitchen. We hope our tips and recipes help you enjoy delicious foods that fit your lifestyle.

Check out more cost-saving tips.  

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