Vegan Diets: More Expensive Or Cost-Effective?

The cost of a vegan diet is a hotly debated topic, with some arguing that it is more expensive than an omnivorous diet, and others claiming the opposite. The truth is that it depends on how you do it. If you replace meat with beans and other cheap whole foods, being vegan can be cheaper. However, if you opt for specialty vegan products and meat substitutes, the costs can add up. Staples like pasta, rice, potatoes, bread, and fruits and vegetables are all vegan and generally inexpensive. On the other hand, meat and dairy substitutes can be pricier than their animal-based equivalents, partly due to smaller production scales and higher taxes.

A study by the non-profit research institute for plant-based nutrition (IFPE) found that popular vegan dishes were much cheaper to make than animal-based ones. Similarly, a representative survey of Portuguese consumers revealed that plant-based consumers spent less on food than omnivores, with vegan consumers reporting the lowest weekly food expenditures.

For those looking to adopt a vegan diet on a budget, cooking at home, buying local and in-season produce, and planning meals in advance can help keep costs down.

Cost of vegan specialty foods

Vegan specialty foods, such as mock meats, vegan pizzas, and vegan ice cream, tend to be more expensive than their non-vegan counterparts. There are several reasons for this price discrepancy:

• Government subsidies: Meat and dairy industries often receive substantial government subsidies, which artificially lower the prices of animal-based products. In contrast, vegan specialty foods may have higher prices due to a lack of similar subsidies.
• Scale of production: Vegan specialty foods are typically produced on a smaller scale compared to mainstream non-vegan items. Lower production volumes can lead to higher prices per unit.
• Research and development (R&D) costs: Creating plant-based alternatives to animal-based products requires significant R&D efforts, including experimentation, development, and testing. These costs are often passed on to consumers, making vegan specialty foods more expensive.
• Niche market: Vegan specialty foods cater to a smaller consumer base compared to non-vegan options. As a result, the cost of production and distribution is spread across a smaller number of consumers, leading to higher prices.
• Ingredient rarity: Some vegan specialty foods may contain rare or dense ingredients that are not subsidized, driving up the overall cost of the product.
• Consumer perception: Consumers often associate veganism with economic comfort or affluence. This perception allows manufacturers to set higher price points for vegan specialty foods, as consumers are generally willing to pay more for these items.

However, it is important to note that a vegan diet can be affordable if one avoids these specialty foods and focuses on staple foods like rice, beans, and vegetables. Preparing meals from scratch and buying ingredients in bulk can also significantly reduce the cost of a vegan diet.

Cost of eating out as a vegan

The cost of eating out as a vegan depends on several factors, including the type of restaurant, the availability of vegan options, and the price of vegan substitutes.

Restaurant Options

Vegan-friendly restaurants, including Indian, Ethiopian, Middle Eastern, Mexican, Chinese, Vietnamese, and Japanese eateries, often offer a variety of vegan dishes at similar price points to their non-vegan options. Vegan pizzas, burgers, and ice cream tend to be more expensive than their non-vegan counterparts.

Fully Vegan Restaurants

Entrees at fully vegan restaurants typically range from $8 to $12, with some cheaper options available for around $5 and more expensive dishes costing upwards of $15 to $20.

Cost Comparison

Eating out as a vegan does not necessarily have to be more expensive than dining out as a non-vegan. The cost of a meal at a vegan restaurant is usually around $10 to $15, which is comparable to the price of a meal containing meat at a non-vegan restaurant.

Saving Money

To save money when eating out as a vegan, it is advisable to cook and eat at home. Cooking large batches of meals, such as soup or beans and rice, and storing them in the refrigerator or freezer for later consumption can be a cost-effective strategy. Additionally, eating cheap staple foods like oats, rice, beans, and potatoes, and buying the least expensive fruits and nuts can help reduce expenses.

In conclusion, while there may be some instances where vegan options are more costly, it is possible to eat out as a vegan without incurring significantly higher expenses. By choosing vegan-friendly restaurants, comparing prices, and utilizing cost-saving strategies, individuals can manage their dining expenses effectively while adhering to a vegan diet.

Cost of buying vegan clothes and shoes

The cost of buying vegan clothes and shoes depends on the specific choices one makes. Vegan clothing may be more expensive than fast fashion, but it is still possible to find affordable options. Some brands that offer vegan clothing and shoes at affordable price points include Will's, Baukjen, BOODY, Altid, Cut & Pin, KOMODO, Organique, Pop My Way, REFLEXONE, and VILDNIS. Additionally, buying second-hand or "accidentally vegan" options from established brands can also be a cost-effective way to build a vegan wardrobe.

Vegan leather is often cheaper than real leather, and the same is true for other animal-derived materials like fur, wool, silk, and down. However, it is worth noting that the cost of vegan clothing and shoes can vary depending on the brand, quality, and production methods. Some vegan fashion startups in Asia, Africa, and Latin America are offering products that are significantly cheaper than those produced in traditional ethical clothing hubs in the US and Europe. For example, a pair of vegan flat lace-up shoes from the Indian brand Kanabis costs $40, while a similar pair from the Italian brand Bhava costs $149.

Overall, it is possible to find affordable vegan clothing and shoes, but the cost will depend on the specific choices and preferences of the individual.

Cost of eating cheap vegan meals

There is a common misconception that vegan diets are more expensive than diets that include meat and dairy products. However, this is not necessarily true, and it is possible to eat cheap vegan meals without sacrificing taste or nutritional value. Here are some tips and meal ideas for eating vegan on a budget:

Tips for Eating Cheap Vegan Meals:

• Buy seasonal and local produce: Produce that is grown locally and in season is usually cheaper because it costs less to grow and transport.
• Buy in bulk: The larger the quantity you buy, the cheaper the price per unit often is.
• Meal prep: Cooking a large batch of vegan food on the weekend, such as chilli or soup, can save you money during the week as you won't be tempted to order takeout.
• Use filling ingredients: Ingredients like beans, lentils, and oats are cheap, filling, and nutritious. By eating filling meals, you can reduce the amount you spend on snacks and impulse purchases.
• Don't shop while hungry: Shopping on a full stomach can help you stick to your budget and avoid impulse purchases.

Cheap Vegan Meal Ideas:

Smoky Vegan Lentil Soup

A warm and aromatic soup that is super budget-friendly. Serve it with bread or a side salad for a more filling meal.

Vegan Fried Rice

Vegan fried rice is a simple and inexpensive dish that can be customised with your choice of vegetables, vegan chicken, or marinated tofu.

Vegan Tempeh Bolognese

This Italian dish, made with fragrant herbs and crumbled tempeh, is a tasty and affordable option served over fresh pasta.

Scalloped Potatoes with Vegan Sausages

Creamy scalloped potatoes with the addition of vegan sausages for an extra kick. Choose spiced sausages to add depth of flavour to the dish.

Vegan Ramen

Making ramen at home is easier and cheaper than you might think. Ginger, garlic, and sesame oil create a rich-tasting broth.

Spicy Black Bean Soup

Beans are filling and budget-friendly. This spicy soup combines beans with zesty Mexican flavours and can be topped with vegan cheese, avocado, or crispy tortilla strips.

Vegan Mac and Cheese

A comforting dish of mac and cheese can be made vegan by creating a sauce from vegetables and nutritional yeast.

Vegan Pot Pie

A traditional pot pie can easily be made vegan by using chickpeas and vegetables instead of meat. It's a cheap and tasty option that will satisfy vegans and non-vegans alike.

Vegan Sloppy Joes

A fun and healthy weeknight meal, vegan sloppy joes use crumbled tempeh to mimic the texture of beef. Smoked paprika, garlic, vinegar, and mustard add depth of flavour to the sauce.

Mujadara

Mujadara is a traditional dish of lentils and rice that is cheap, filling, and easy to make. You can add different vegetables to customise the dish.

Vegan Hummus Pasta

Hummus, a creamy and savory dip made from chickpeas, can be used as a sauce for pasta. Add olives, cherry tomatoes, and olive oil for a Mediterranean twist.

Spanish Rice and Beans

Rice and beans is a classic, comforting, and inexpensive dish that has been enjoyed for centuries. You can add tofu, vegetables, or vegan meat substitutes to customise it.

Instant Pot Tomato Soup

A childhood favourite with a grown-up flavour profile. This creamy tomato soup is made with almond butter to add a rich, earthy taste.

Vegan Pasta Fagioli

A comforting cold-weather meal, pasta fagioli combines small pasta with cannellini beans in a tangy, slightly spicy tomato sauce. Add vegan cheese or meat substitutes for extra flavour.

Chickpea Tikka Masala

Chickpeas are a versatile and inexpensive ingredient that work well in curries. This complex-tasting dish is easy and affordable to make and can be served with rice or naan bread.

Vegan Lentil Loaf

Lentils are a cheap and simple substitute for meat in this comfort food classic. The lentil mixture can be moulded into a loaf shape or used to stuff peppers.

West African Peanut Stew

This unusual and delicious peanut stew is packed with flavour. It can be served as-is or with rice, naan, or other grains.

Spicy Italian Arrabiata Beans

Arrabbiata, a spicy red sauce, is typically used for pasta but also pairs well with white beans. It's a filling and quick option for dinner.

Vegan Black Bean Burger Patty

These simple burgers are made with just a few ingredients: black beans, flour or oats, salsa, and salt. Grill or pan-fry them and add your favourite toppings.

Easy Vegan Vegetable Ramen

This oil-free ramen combines noodles and vegetables in a savoury broth flavoured with garlic, onion, ginger, and rice vinegar. Customise it with your choice of vegetables.

Vegan "Tuna" Pasta Salad

This light and summery pasta salad uses chickpeas instead of tuna for a vegan-friendly option. It's quick and easy to make while your pasta cooks.

Smoky Potato Chickpea Stew

Curry powder and red pepper flakes add spice to this hearty stew. It's a great option for cold weather and also freezes well for future meals.

Peanut Butter Noodles

These Asian-inspired noodles are a snap

Cost of buying vegan food in bulk

Buying vegan food in bulk can be a great way to save money on a plant-based diet. There are several online retailers that offer vegan food in bulk, such as VEDGEco, which operates similarly to Costco and offers wholesale prices on vegan products. By buying in bulk, you can take advantage of the economies of scale and often get a better price per unit. This is especially true for vegan specialty foods, like meat and cheese substitutes, which tend to be more expensive than their non-vegan counterparts.

In addition to online retailers, you can also find bulk vegan food options at some physical stores. For example, stores like Costco and Sam's Club often have sections dedicated to bulk items, including vegan options like nuts, dried fruits, grains, and plant-based proteins. Some stores may also offer bulk discounts or membership deals that can further reduce the cost of buying in bulk.

Another option for buying vegan food in bulk is to join a vegan food co-op or buying club. These groups leverage the purchasing power of multiple people to get discounts on bulk items. They often source their products directly from manufacturers or farmers, cutting out the middleman and passing the savings on to the consumer.

When buying vegan food in bulk, it's important to consider the perishability of the items. For example, fresh fruits and vegetables may not last as long as dried or canned goods. To maximize the cost savings of buying in bulk, proper storage is key. Invest in airtight containers and learn about the best ways to store different types of food to extend their shelf life.

Finally, buying in bulk can also help reduce your environmental impact by reducing packaging waste and the carbon footprint associated with transportation. So, not only can buying vegan food in bulk save you money, but it can also help you live a more sustainable lifestyle.

Frequently asked questions