Our Main Staples:
Need more? Here’s a very detailed monthly list with macronutrient breakdown:
What We Eat … and Why
Research supports eating a pesca-vegan diet, with a Mediterranean focus and lifestyle to help promote a more healthful life for the long-haul. As such, a large percentage of our recipes are vegetarian and can easily be made into a vegan meal, or a pesca-vegan meal. For instance, if you see “chicken” or “goat cheese” listed, consider adding a low-cost fish like wild-caught sardines! For an example plan, head over to our “SAMPLE WEEK” for more details.
In the above monthly grocery list we’ve included the overall breakdown of macronutrients — fat : carbs : protein — as well as total calories for the month and cost. Similar to the Mediterranean way of eating — commonplace among centenarians– you’ll find plenty of vegetables with a variety of produce, healthy fats, vegan protein and wild fish.
Micronutrients (like vitamins, minerals and phytochemicals) are inherently high in our meals because we use a lot of vegetation and sustainably sourced animal protein. Specialty meat and fish can get expensive but we aim to show you how to incorporate more wholesome choices on budget. Beginning meal planning on the macro level can help us determine what foods will fulfill our dietary needs in an affordable and nutrient-dense way.
Let’s break down a key example: The Mediterranean Diet
In the Mediterranean diet, we typically find about 35-45% or more of the calories from healthy plant-based fats, largely Monounsaturated Fatty Acids (MUFA) and Polyunsaturated Fatty Acids (PUFA). Think nut/olive oils, wild fish, nuts/seeds/olives. Fats typically earn an “A” grade in cost-per-Calorie because they provide 9 Calories per gram, while carbohydrates and protein contain 4 Calories per gram of food.
We recommend choosing healthier fats like those in the Mediterranean diet (versus saturated fat from animals, like butter). Unless you need to restrict fats for medical reasons, don’t shy away from drizzling on additional extra virgin olive oil. 1 Tbsp has about 120 Calories, so adjust to suit your need.
EVOO is full of antioxidant phytochemicals like oleocanthal — that support heart health, brain health, and help counter the affects of inflammation.
Olive oil has more of these micronutrients in “extra virgin” form, when it is freshest (the opposite of aged wine), and served raw, without cooking it.
In other words, choose an EVOO where the harvest date is closest to your purchase date. We prefer California Olive Ranch brand for this reason.
Carbohydrates comprise the majority of the calories in the Mediterranean diet (about 40-60%) — from vegetation — a lot of veggies, other produce, legumes like beans and lentils, and whole grains. Avoiding added sugars and processed foods is commonplace and good for longevity.
Every-single centenarian population consumes a significant amount of their Calories from complex carbohydrates (mostly veggies, some fruit, legumes, and whole grains) versus simple or refined sugars like whit, brown, or palm sugar, candy or processed foods. Centenarians are the oldest people on earth, living the healthiest longest lives; it would behoove us to consider their way of LIFE (including actively investing in community, regular physical activity, etc) to help us build a plan for healthy living for the long-haul.
Beet Greens in Extra Virgin Olive Oil 
Rutabagas are a nutrient-dense paleo substitute for potatoes 
Winter squashes — seasonal variety!
Protein percentages usually average around 10-15% from wild-caught fish and crustaceans, nuts and seeds, legumes and infrequently chicken and red meat. Protein intake directly affects our genes; eating protein in excess of our daily needs, particularly from animal sources, is associated with negative health outcomes. Dana talks a bit more about this here.
Researchers, like Dr. Volter Longo, investigating and discovering the secrets behind a healthful longevity, suggest that a lower proportion of calories from protein (10-15%) before age 65, can be protective against disease and aging. After age 65 our bodies tend to need more protein, accompanied by weight bearing exercise, to help attenuate the loss of muscle mass called “sarcopenia”, which increases as we age.
A few derivations from tradition
You’ll notice our recipes are gluten free, wheat free, and for the most part — grain free. We did not omit grains to demonize them, rather to reach a greater population of people with specific needs — some by necessity, others by choice — and many of whom eat grain-free. If you prefer eating whole grains with your meals, then by all means add them back in! They’re usually an “A” item from a cost per Calorie standpoint, and full of fiber plus plant protein, so it is highly unlikely you will break your budget with this change; it’ll probably reduce your grocery bill.
We also, for the most part, left out the nightshade family and corn.
Do note that plenty of centenarians in “blue zones” regularly consume plants in the nightshade family like potatoes, peppers, tomatoes and eggplant.
If these foods are quality staples for you and you enjoy eating them, we think you’ll find it easy to substitute them in or add them to our recipes.
In 2019, potatoes and hot peppers are included on the Dirty Dozen list; if you can afford to, the EWG recommends buying these organic.
There seems to be a stigma associated with healthy eating for people with a variety of diet restrictions (again, some by necessity, others by preference): it is too expensive, so they cannot afford it, so they do not attempt a change in eating patterns or “dietary changes”. At SavvyGrub, we’re not satisfied with that outcome. We believe eating well-for-you should be affordable for everyone.
That’s part of why we’re here — to help you find a means to end the expensive grocery bill in a nourishing and fun way.
One of our main goals at SavvyGrub is to continuously create a more adaptable array of recipes and meal plans to fit your specific and unique budget and dietary needs.
One particular area on our radar is to develop a meal plan — with full Calorie, nutrient, and cost details — that is Mediterranean and paleo-vegan or paleo-pesca-vegan for those on a SNAP food budget. In other words, a diet-specific and nourishing meal plan for $4 a day or under $125 per month.
This is no easy feat when you’re aiming for a Mediterranean style with diet-restriction twists and 2,000 Calories per day. For some, eating less than 2,000 Calories a day is sufficient to meet your needs and so the cost of food is inherently less. For others, like growing athletes, 2,000 Calories a day just isn’t going to cut it; more food is needed and grocery bills are higher.
If you do need a SNAP-style meal plan that is not as specific as a (Mediterranean) paleo vegan or paleo pesca-vegan diet, we suggest you dive into GOOD and CHEAP by Leanne Brown.
In her book, Good and Cheap, culinary professional, Leanne Brown, blazes a beautiful, thoughtful and feasible trail for people who simply cannot afford to spend more than $125 per month on food.
It is a well written book with an abundance of plant-centered recipes.
In her book, she warrants the contribution of dietary experts, such as Dietitians like Dana, to take the tight-budget meal planning to the next level — to incorporate dietary restrictions and back it with full calorie, nutrient and cost data.
Please know that SavvyGrub is working on creating SNAP budget friendly meal plans that work for your unique dietary restrictions!
A brief summary of the food here at SavvyGrub…
- Our macronutrient breakdown parallels that of the Mediterranean diet; you’ll find this in our weekly plans as well.
- Most of our meals are meatless or can easily be made into a meatless dish — with veggies at the core — plus optional goat or sheep cheeses (vs cows milk cheese) as well as a small portion of protein from wild fish.
- You will see some free-range chicken and grass-fed grass-finished beef listed, alongside vegan alternatives; we do eat these occasionally, with the purpose of providing more of the better absorbed “heme” form of iron for Dana and our kiddo. Overall, consuming these regularly is not recommended for a healthful longevity.
- Fun fact – did you know that each person’s ability to absorb iron is unique? Think of your intestinal cells as the “gate keepers” — some take a little extra encouragement to pull in that iron; vitamin C rich foods can help!
- We do eat free-range eggs; they’re not the most expensive exotic version for budget reasons. While eggs are not typical commodities in centenarian populations, we choose to include them for a few reasons.
- For instance, did you know that the egg is the bio-marker for protein bioavailability? IE: it is 100% bioavailable to the body and every other source of protein is measured against the egg. The yolk is full of B vitamins and choline, which research suggests may be protective against heart disease. If you do include eggs in your diet, consider eating these sparingly or in moderation.
- Yes – sustainably sourced seafood, free-range and grass-fed/grass-finished meats are more expensive than other selections. We recommend prioritizing WILD FISH above any other animal protein, then budget out from there.
- You’ll notice that eating a vegan diet with some fish is generally less expensive than trying to incorporate all of the different types of ‘healthier’ meats, plus wild fish.
- Our recipes are inherently wheat and gluten free, peanut free, mostly nightshade and corn free, largely diary and lactose free, mostly vegetarian, easily made vegan, and several are grain-free and paleo.
- The American Academy of Pediatrics recommends that young children consume whole milk (where allergies permit), so the organic whole milk and probiotic whole-milk yogurt are included for our child’s needs.
- Bonus: Stoneyfield Organic Whole-Milk Yogurt is WIC friendly!!
Keep an eye out for our “$ – SAVVY” money-saving meal tips and fun facts along the way. We’re here to help educate and empower you to eat well on a budget that works for your tribe.