Vegan Diet On A Budget: Affordable Vegetable Options

There is a common misconception that veganism is an expensive lifestyle. However, this is not necessarily true, and there are many ways to eat a plant-based diet on a budget. Firstly, grains such as rice, quinoa, pasta and oats are extremely inexpensive and can serve as the base for hundreds of different vegan recipes. Beans, lentils and potatoes are also very affordable and filling. Buying fruits and vegetables that are in season and on sale is another great way to save money, as is shopping at local farmers' markets or joining a CSA (Community Sourced Agriculture). Buying in bulk, shopping online, using coupons and loyalty programs, and stocking up on sale items can also help to keep costs down. Additionally, cooking and freezing meals in bulk can save both time and money.

Buy in bulk

Buying in bulk is a great way to save money on a vegan diet, as it can result in significant long-term savings. This is because buying in bulk reduces the cost per unit of the product.

You can buy in bulk from online retailers or speciality stores. For example, you can buy large quantities of nuts and seeds from these suppliers at a lower cost. Dried beans and chickpeas are another good option for buying in bulk, as they are a staple for vegans and have a long shelf life. A large bag or tub can help to keep food bills down, especially if shared among a household. Linseed (flaxseed) is another bulk-buy option, which can be bought whole and stored in an airtight container in the fridge.

Grains are also inexpensive and often form the foundation of a vegan diet. Rice, quinoa, pasta, and oats are all good options that can be purchased in bulk. Many bulk bins in grocery stores will offer these options at a low price.

In addition to buying in bulk, you can also save money by buying directly from farmers at local farmers' markets or by joining a CSA (Community Sourced Agriculture) programme, where you can either pick up or get delivered a produce basket from a local farm.

Shop at the right time

Shopping at the right time can make a huge difference when it comes to saving money on a vegan diet. Here are some tips to help you optimise your shopping times:

End of the day deals

Head to the shops at the end of the day to take advantage of reduced-price fruits, vegetables and prepared foods. These items are often discounted when they reach their use-by date, but they can still be enjoyed beyond this date if they are prepared and stored correctly. For example, you can cook, freeze, or otherwise preserve these foods to extend their shelf life and reduce food waste.

Weekly sales and seasonal produce

Keep an eye out for weekly sales at your local grocery store and plan your shopping trips accordingly. Buying in-season produce is usually cheaper, as farmers harvest larger quantities, reducing the cost of the produce. For example, berries are often on sale in the summer, and buying your favourite crackers or canned goods on sale and stocking up can also save you money in the long run.

Day of the week

The day of the week you go shopping can also make a difference. For example, it's often best to shop for bread and bakery items earlier in the week, as many stores bake on Mondays and Tuesdays, and for meat alternatives, Thursdays and Fridays are good days to shop, as these products often go on sale before the weekend.

Time of year

In addition to seasonal produce, there are certain times of the year when groceries tend to be cheaper. For instance, just after the holidays, in January and February, many stores have sales to encourage people to shop, so this can be a great time to stock up on vegan essentials.

Buy budget brands

Buying budget brands is a great way to save money on a vegan diet. Brand name products tend to be more expensive, and off-brand or supermarket own-brand products are usually just as nutritious. For example, fortified soya milk might be around half the price of a branded product, but it's still a great source of calcium and other nutrients.

Supermarkets normally offer their own brand plant-based milks, which are often cheaper than the own-brand dairy equivalents. Frozen veggie burgers, sausages and mince are often fairly inexpensive, particularly supermarket own-brand products. However, always check the labels before buying, as not all 'veggie' products are vegan and many contain egg.

Some supermarkets also offer dried veggie packet mixes for foods such as burgers and sausages. A packet of burger mix can be turned into 'meatballs' and tossed in tomato sauce to be eaten with spaghetti. A sausage packet mix can be rolled in some puff pastry (most cheap supermarket own-brands are vegan) to create vegan sausage rolls.

Quite often, products in low-budget supermarket ranges are vegan when their more expensive equivalents are not. For example, cheaper products that are made with vegetable oil or margarine when the more expensive ones use butter. Things like apple pies, garlic bread, dark chocolate and fruit crumble have been spotted as vegan 'value' versions in various supermarkets.

When it comes to buying in bulk, wholesale memberships can be very worth it, even for a single person or small family. Before purchasing a membership, try to find someone who already has one and go with them to see if it will be worth it for you. If you're shopping for only one or two people, focus on buying non-perishable and long-dated items to prevent waste.

Shop at different places

Shopping at different places is a great way to save money on a vegan diet. It requires some organisation and research, but it can be an effective way to reduce costs.

Firstly, it's worth noting that specialist aisles in supermarkets can be pricey. So, if you need prepared foods like bread, crackers, pasta, or snacks, look for accidentally vegan products in the regular aisles.

Then, consider shopping at a variety of stores to find the best prices. For example, you might find that certain products are cheaper at stores like Trader Joe's or Whole Foods Market, where you can buy their own brands. Asian supermarkets are also a great option for finding affordable vegan ingredients, such as spices, vegetables, and tofu. You can also buy rice in bulk at these stores, which will save you money in the long run.

Additionally, don't be afraid to shop online. There are many discounted shopping sites like Lucky Vitamin, Vitacost, and Vegan Essentials, where you can save money on various items.

By shopping at different places and comparing prices, you can make your vegan diet more affordable without sacrificing variety or nutrition.

Buy frozen produce

Frozen fruits and vegetables are a great way to save money while still eating a nutritious vegan diet. Frozen produce is often cheaper than fresh, and it can last much longer, reducing food waste.

Firstly, frozen produce is a convenient and inexpensive way to ensure you always have a variety of fruits and vegetables on hand. Frozen spinach, for example, is a rich source of iron and can be easily added to lasagne, tofu burgers, potato stew, or any sauce or soup. Broccoli is another versatile option that can be steamed and used in stir-fries or soups.

Secondly, frozen fruits and vegetables are often more affordable than their fresh counterparts, especially when buying organic or out-of-season produce. By stocking up on frozen options, you can save money and still enjoy the nutritional benefits. For example, frozen blueberries are packed with fibre and cancer-fighting antioxidants, while mangoes are rich in antioxidant compounds and various vitamins, all at a lower cost than fresh.

Thirdly, frozen produce can help reduce food waste. If you find yourself unable to finish fresh produce before it goes bad, freezing is a great option. You can buy fresh fruits and vegetables in bulk when they are in season and cheaper, and then freeze what you don't use. This way, you always have a supply of your favourite fruits and vegetables, and you reduce waste by preserving them for longer.

Finally, frozen meals and meal kits are a convenient and affordable option for quick dinners and lunches. Brands like Purple Carrot, Gardein, and Impossible Foods offer tasty and nutritious frozen meals, from burrito bowls and pasta to plant-based meat dishes.

So, buying frozen produce is a great way to save money, reduce waste, and still enjoy a variety of nutritious fruits, vegetables, and meals on a vegan diet.

Frequently asked questions