Vegan on a Budget

Is eating Vegan Expensive?

In recent years, the popularity of veganism has surged as people seek healthier, more sustainable dietary choices. However, a common misconception persists: that eating vegan is prohibitively expensive.

The notion that veganism is expensive stems from the idea that plant-based alternatives are pricier than their animal-derived counterparts.

While it's true that specialty vegan products can sometimes come with a higher price tag, the reality is that a plant-based diet can be incredibly affordable when approached mindfully.

Pantry staples like grains, legumes, fruits, and vegetables are typically budget-friendly and are the foundation of a nutritious vegan diet.

Cost Comparison:

Protein Sources:

Vegan: Beans, lentils, tofu, tempeh, and seitan are all affordable sources of protein.
Non-vegan: Meat and seafood can be significantly more expensive per serving, especially high-quality cuts.

Dairy Alternatives:

Vegan: Plant-based milks like almond, soy, and oat milk can be purchased at comparable prices to dairy milk, especially when buying store-brand options.
Non-vegan: Dairy milk and cheese can be pricey, particularly artisanal or specialty varieties.

Eggs:

Vegan: Tofu and chickpea flour can be used as inexpensive alternatives to eggs in many recipes.
Non-vegan: Eggs can vary in price depending on factors like organic or free-range labeling.

Here I have a few tips on how to save money on food.

Make a list: This is one of the best ways to start. Find a day to plan your week and create a shopping list.

With a list on your hand, you can efficiently grab what you need and avoid foods that aren’t so budget friendly.

Focus on the list and you’ll be saving money and time!

In this list you should write what you need for the whole week such as seasonable vegetables and fruits, beans, legumes, whole grains, nuts and protein sources (tofu, tvp, seitan). With time, this process will become easier and quicker!

Buy in Bulk: Some foods can be bought in bulk to stock up your pantry, especially if you find them on sale.

And as a bonus, also prevents you from last minute trips to the supermarket because you were missing an ingredient.

Visiting a farmers market may also be a good option (if possible where you live)

Examples of foods you can buy in bulk:

Beans

Chickpeas

Legumes

Rice

Pasta

Spices

Nuts

Seeds

Oils

Sauces

Grow Your Own Produce: If space allows, consider growing your own fruits, vegetables, and herbs at home. Gardening can be a cost-effective way to access fresh, organic produce while connecting with nature.

And as a bonus, you'll know where the produce comes from.

Go off-brand: When possible, buy from store brands. In some cases they offer the same quality at a lower price and sometimes without compromizing the flavor. You might have to look for them in the bottom shelves.

Have frozen vegetables: Add those to your shopping list to keep your freezer packed with healthy options. These can be either bought or frozen at home. Good options are peas, spinach, bell peppers, broccoli, carrots and other with low water content (best frozen in small bits).

Avoid vegan alternatives: We can find all sorts of vegan alternatives like “beyond meat”, “cheeses”, etc. These are usually expensive and we don’t need them in order to have a tasty meal. We can make our own cheeses at home, and replicate meaty flavours with spices, we just need creativity!

Cook Big Meals: If you don’t have much time to spend in the kitchen (or don’t want to), when you do cook, do big batches and save them on your fridge or freeze them. This can help you when you get hungry and don’t feel like cooking.

You don't have to eat the same food for days, you can either eat once and freeze the rest or use the same "base" to do various meals.

For example, if you do bolognese, you can use it to make spaghetti bolognese, lasagne, pizza, toaties, etc.

Explore nature: If you live near nature, you may notice that with every season, you can get new flavorful offerings, completely free. Fresh berries, nuts, nettles and herbs are a few options.

Just stay away from mushrooms unless you know them well.

Eat before you shop: The best time to go shopping is on a full stomach. Going hungry might lead to buy something you didn’t want to. Imagine being hungry and walk by your favorite foods? Especially if they don't require cooking and can be eaten directly from the package like chips or cookies? When we are hungry we usually look for the quickest way to satisfy our bellies and that may not be the healthiest option.

Discover your easy meal(s): The meal(s) you can cook that easy, quick and don’t take too much ingredients. This way when you don’t feel like spending too much time in the kitchen, you have an idea on what to do instead of ordering out.

Bonus Tips:

A few of my personal favorites easy meals are:

For breakfast/snacks:

Overnight Oats - Endless possibilities

Baked Oats - Great for batch cooking

For main meals:

Scrambled Tofu - Super easy to make and goes well with many things. You can put it on top of bread, mix it with rice, make a sandwich...

Chickpea Curry - Versatile, we can add many types of vegetabled to make it more rich.

Baked Vegetables - Usually potatoes with vegetables and Hummus or another dip/sauce with protein.

With careful planning, strategic shopping, and a bit of creativity in the kitchen, it's entirely possible to enjoy a nutritious, budget-friendly vegan diet.

By adopting these practical tips and embracing a mindful approach to food choices, individuals can reap the health, environmental, and ethical benefits of plant-based living without breaking the bank.

We all enjoy to eat delicious meals, and being on a Vegan diet doesn't mean it has to be more expensive.

If you want to save money stick to the basics and you're covered. 😉