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A lot of people think eating healthy costs more money. But this does not need to be the case. There are many easy tips that you can follow to save money when eating the Portfolio Diet!

Cost Breakdown of Budget Friendly Portfolio Foods

To show you how eating the Portfolio Diet does NOT cost more money, we have presented how much each Portfolio food costs per Portfolio serving (giving you 1 Portfolio point) in the tables below. We have put a ⭐️ beside the options that are the most budget-friendly and cost the least.

Plant Protein

  • In Table 1, as you read across each row, you will see: (1) the average cost per package you can buy at the store, (2) the amount you need to eat for one Portfolio serving of Plant Protein (1 Portfolio point), and (3) the average cost of one Portfolio serving of that food (giving you 10 g of protein). 
  • In Table 2, you will see a comparison to non-Portfolio (animal-based) alternatives for the same Portfolio serving (giving you 10 g of protein).
  • As you can see, the average price is similar between the two tables. Therefore, the Portfolio Diet does not cost more than a traditional diet regarding protein sources. In some cases, like if you choose beans, lentils, and chickpeas, it is actually less expensive. The table of Plant Protein foods has many options to choose from.

Table 1. The Cost of Plant Protein Foods on the Portfolio Diet

ItemAverage cost per packageAmount per 10 g of proteinAverage cost* per
10 g of protein
⭐️ Soy/Pea beverage1.89 L ($4.27)1.25 cups (325 ml)$0.73
Tofu (extra firm or firm)350 g ($2.87)½ cup (100 g)$0.82
Tofu (silken, soft)300 g ($1.67)⅔ cup (170 g)$0.94
Tempeh227 g ($3.97)¼ package (50 g)$0.87
⭐️ Edamame (shelled)400 g ($2.77)½ cup (95 g)$0.67
Veggie burgers4 patties ($6.27)1 patty (75 g)$1.57
Veggie sausage patties190 g ($5.97)2 patties (57 g)$2.39
Veggie meat grounds340 g ($4.97)⅓ cup (55 g)$0.80
Veggie Chick’n tenders200 g ($5.97)3 tenders (75 g)$2.25
⭐️ Beans (cooked/canned)540 ml ($1.17)½ cup$0.54
Peas (green)398 ml (1.97)1 cup$1.23
⭐️ Chickpeas (cooked/canned)540 ml ($1.17)½ cup$0.54
⭐️ Lentils (cooked/canned)540 ml ($1.17)½ cup$0.54
⭐️ Soy/Pea protein powder526 g ($25.97)1.5 tbsp (12 g)$0.59

Table 2. The Cost of Animal-Based Protein Foods to Compare Prices

ItemAverage cost per packageAmount per 10 grams of proteinAverage cost* per 10g of protein
2% Milk2 L ($4.99)1.25 cups (325 g)$0.81
Beef burger904 g per 8 burgers ($11.98)½ burger (56 g)$0.74
Ground beef450 g ($6.47)¼ cup (50 g)$0.71
Chicken tenders800 g ($4.97)3 (129 g)$0.80
Chicken breast4 breasts ($12.00)½ breast (63 g)$1.50
Whey protein powder907 g ($25.97)16 g$0.46

Viscous Fibre

  • In the table below, you will see an example of each Portfolio item from the Viscous Fibre category. As you read across each row, you will see: (1) the average cost per package you can buy at the store, (2) the amount you need to eat for one Portfolio serving of viscous fibre (1 Portfolio point), and (3) the average cost of one Portfolio serving of that food. 
  • There are a lot of options in the Viscous Fibre category to help you get up to 5 Portfolio servings each day. We suggest psyllium husk as an option for 1-3 Portfolio servings per day because it is quick, easy, and costs the least. Steel cut oats or oatmeal is also a good low-cost option.
Item
Average cost per packageAmount per Portfolio serving of Viscous FibreAverage cost* per Portfolio serving
⭐️ Psyllium Husk (whole)454 g ($14.39)5 g (1 tbsp)$0.16
⭐️ 100% Psyllium Husk Powder454 g ($9.99)5 g (1 tsp)$0.11
⭐️ Psyllium powder product (e.g Metamucil)283 g ($14.97)10 g (2 tsp)$0.53
⭐️ PGX Supplement750 mg per 150 gels ($36.97)2 g (2-3 capsules)$0.74
Oat Bran (dry)500 g ($3.99)⅔ cup$1.33
All-Bran Buds with psyllium500 g ($6.47)½ cup$1.62
⭐️ Steel cut oats/oatmeal (dry)1 kg ($2.47)¾ cups$0.46
Barley (cooked)450 g ($2.49)2 cups (330 g)$1.83
Okra (cooked)300 g ($0.97)3 cups (500 g)$1.55
Eggplant (cooked)$4.34 per 1kg4 cups$4.34
Oranges1 orange ($0.92)2 large$1.84
Apples1 apple  ($0.99)2 large$1.98
Berries600 g ($4.47)2 cups$3.73

Nuts & Seeds

  • In the table below you will see an example of each Portfolio item from the Nuts & Seeds category. As you read across each row, you will see the average package size and cost per item, the amount you need to eat to get 1 Portfolio serving (9g) (1 Portfolio point), and the average cost per Portfolio serving (9g).
  • Nuts are generally thought to cost a lot of money. On the Portfolio Diet, you only need to eat 9 g (e.g. 9 almonds) to get 1 Portfolio point. 9g of almonds only cost 11 cents! So if you eat 5 Portfolio points of Nuts & Seeds for the day, this would cost you 55 cents. If you look at the table, although the average cost per package of some nuts may cost more than others, the average cost per Portfolio serving is similar. The least expensive options are sunflower seeds, peanuts, chia and flax seeds, and almonds.
Item
Average cost per packageAmount per Portfolio serving of Nuts & SeedsAverage cost* per Portfolio serving
⭐️ Almonds1.13 kg ($14.97)7 nuts (9 g)$0.11
Walnuts300 g ($5.97)4 halves (9 g)$0.18
Pistachios200 g ($4.97)15 nuts (9 g)$0.22
⭐️ Peanuts (shell-free)600 g ($4.47)8 nuts (9 g)$0.07
Other nuts200 g ($5.97)9 nuts (9 g)$0.27
Nut butter (all natural)750 g ($3.77)2 tsp$0.15
⭐️ Seed butter (all natural)365 g ($4.99)2 tsp$0.12
⭐️ Ground flax seeds454 g ($5.99)1 tbsp (9 g)$0.12
Pumpkin seeds350 g ($4.97)1 tbsp (9 g)$0.13
⭐️ Sunflower seeds454 g ($2.97)1 tbsp (9 g)$0.06
⭐️ Chia seeds454 g ($5.47)1 tbsp (9 g)$0.11

*Note: all costs were estimated based on Wal-Mart, or when not available at Wal-Mart, were estimated based on Metro, No Frills or Amazon

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