Plant-Based Diet: Cheaper, Healthier, And Better For The Planet

A plant-based diet is a great way to improve your health, boost your energy levels, and prevent chronic diseases. It can also be a more affordable way to eat.

The traditional Western diet, which is heavy in meat, dairy, eggs, and ultra-processed foods, has been linked to obesity and diseases like heart disease, cancer, and diabetes. In contrast, a plant-based diet is typically healthier and can lead to better health outcomes like reduced inflammation and a lower risk of chronic conditions.

Research shows that people who eat plant-based diets tend to be leaner than those who don’t, and that plant-based diets are effective for weight loss. A plant-based diet can also be more affordable, as it cuts out expensive animal proteins.

So, are groceries less expensive with a plant-based diet? The answer is yes! By choosing a plant-based diet, you can save money on your grocery bill and improve your health at the same time.

Buy dried legumes

Dried legumes are a great way to save money on your grocery bill. They are a fantastic alternative to canned beans and legumes, which can be more expensive and create more waste.

Benefits of dried legumes

• Cost-effective: Dried legumes are cheaper than canned legumes and beans. For example, at Drakes, a 375g pack of McKenzie's Australian Red Split Lentils is $2.45, whereas a 500g pack of The Market Grocer Red Lentils is $4.50.
• Bulk buying: Dried legumes can be bought in bulk and stored for future use, which is a great way to save money in the long run.
• Long-lasting: Dried legumes have a long shelf life, so you can stock up and not worry about them going bad.
• Versatile: Dried legumes can be used in a variety of dishes, including soups, curries, salads, and more.

Tips for buying dried legumes

• Know your legumes: There are many different types of dried legumes available, including lentils, chickpeas, kidney beans, and peas. Each has its own unique flavour and texture, so it's worth experimenting to find your favourites.
• Plan your meals: Before buying dried legumes, plan your meals for the week and make a shopping list. This will help you buy the right types and amounts of legumes and reduce waste.
• Store correctly: Dried legumes should be stored in a cool, dry place in an airtight container. This will keep them fresh and free from pests.
• Prepare properly: Dried legumes often need to be soaked and cooked before eating. Be sure to follow preparation instructions carefully to ensure they are safe to consume.

Sample recipes with dried legumes

• Orange tofu and broccoli
• Fiery coconut tofu masala curry
• Mushroom lentil risotto
• Pulled pork-style BBQ mushroom sandwich
• Plant-based scrambled eggs

Buy frozen fruits and vegetables

Frozen fruits and vegetables are a great option for those on a plant-based diet. They are often cheaper than fresh produce, and can be healthier too. Frozen produce is usually picked when ripe and frozen immediately, locking in the nutrients. This means that frozen fruits and vegetables can be more nutritious than fresh produce, which may sit on shelves for weeks.

Frozen foods are also a great way to reduce food waste, as they last for several months in the freezer. They are also often pre-washed and chopped, saving you time in the kitchen.

There are a variety of fruits and vegetables that can be bought frozen, including:

• Dark sweet cherries
• Berries
• Acai berries
• Dragonfruit
• Edamame
• Broccoli
• Brussels sprouts
• Green beans
• Asparagus
• Riced cauliflower
• Spiralized zucchini
• Pre-made smoothie packs
• Mixed vegetable blends

Frozen fruits and vegetables are a convenient, healthy, and affordable option for those on a plant-based diet. They can help reduce grocery costs and save time on meal preparation.

Buy foods that are in season

One of the best ways to save money on groceries is to buy produce that is in season. Seasonal produce is usually cheaper, fresher, and more nutritious. It's also better for the environment, as it doesn't need to be transported from far away.

Where to Find Seasonal Produce

• Grocery stores: Keep an eye out for produce that is advertised as in-season or on sale. You can also check the store's sales flyer or look for produce that coincides with common holiday dishes.
• Community Supported Agriculture (CSA): This option allows you to buy a share of a local farm's produce for a year. While it requires an upfront cost, it often works out cheaper in the long run. You can also develop a relationship with the farmer and learn more about how your food is grown.
• Online subscription boxes: If there isn't a CSA near you, you can sign up for a subscription box that delivers seasonal produce to your door. Misfits Market and Imperfect Produce are two popular options.
• Farmer's markets: Shopping at a local farmer's market is a great way to support local farmers and get to know where your food comes from. You can also find out which produce is in season and ask the farmers for recipe ideas.

Tips for Buying Seasonal Produce

• Keep a chart of what's in season: Knowing which produce is in season will help you plan your meals and shopping list.
• Buy in bulk and freeze: If you find a great deal on in-season produce, buy extra and freeze it to use in future meals.
• Compare prices: Even if a type of produce is in season, prices can vary between stores. It's worth shopping around to find the best deals.
• Be flexible: Sometimes crops have a bad year, and the costs can be higher than expected. Be prepared to adjust your meal plans and try new types of produce.

Avoid highly processed vegan meats

While veganism is a great way to improve your health, boost energy levels, and prevent chronic diseases, it is important to be mindful of the highly processed vegan meat alternatives on the market.

The term "processed" is often thrown around as a negative concept, but it simply means that whole foods have been changed into a different form. However, it is important to distinguish between processed and ultra-processed foods. Ultra-processed foods are typically convenience foods that contain additives like sweeteners, salt, artificial flavours, and other chemicals, but offer few nutrients in return.

The rise in veganism has led to a demand for meat alternatives. Reema Patel, a registered dietitian at Dietitian Fit, states that "many of these alternatives would be classed as ultra-processed foods". They often contain additives such as emulsifiers, texturisers, and colours, as well as high levels of salt, fat, or sugar.

How to eat less ultra-processed vegan meat

When shopping for vegan meat alternatives, pay attention to the nutrient content and ingredients list. If the list is very long and contains unfamiliar chemicals, it is likely a highly processed product. Instead, opt for whole foods like lentils, beans, or other pulses, which can bulk up a meal without the need for fake meats. Garlic, herbs, and spices can add flavour without the need for additives.

The benefits of choosing whole foods

Whole, plant-based foods such as fruits, vegetables, grains, pulses, nuts, and seeds are considered the most beneficial to our health. They are rich in nutrients and fibre, which keep our digestive systems healthy. By choosing these options over highly processed vegan meats, you can still enjoy the benefits of a plant-based diet while minimising your intake of unhealthy additives.

Buy store-brand products

Buying store-brand products is a great way to save money on groceries, especially if you are on a plant-based diet. Here are some reasons why you should consider buying store-brand products:

• Affordability: Store-brand products are often more affordable than their branded counterparts. By opting for store brands, you can save a significant amount of money on your grocery bill each week. This is especially beneficial if you are on a tight budget or trying to cut down on expenses.
• Quality: Store-brand products are not inferior in quality. In many cases, they are produced with the same standards and ingredients as branded products. Store brands have to adhere to the same regulations and safety standards as branded products, ensuring that you receive a safe and high-quality product.
• Variety: Store brands often offer a wide range of options to cater to different dietary needs and preferences. Whether you are looking for organic, gluten-free, or plant-based options, you can usually find a variety of store-brand products that fit your requirements. This makes it easier to stick to your plant-based diet without compromising on taste or convenience.
• Supporting Local Businesses: In some cases, store-brand products are sourced from local suppliers and manufacturers. By choosing these options, you are directly supporting local businesses and boosting the local economy. This also reduces the environmental impact of transporting goods over long distances, making your shopping trip more sustainable.
• Value for Money: Store-brand products often provide better value for money. You can get similar or identical products at a lower price, which means you can purchase more for less. This is especially advantageous when buying plant-based alternatives, which can sometimes be more expensive than their non-plant-based equivalents.

Next time you're at the grocery store, keep an eye out for store-brand products that fit your plant-based diet. You may be surprised at the variety and quality of options available, all while saving some money!

Frequently asked questions