Vegan Diet: Economical, Nutritious, And Delicious

A vegan diet doesn't have to be expensive. In fact, it can be cheaper than a meat-eater's diet, as long as you know how to economise.

The first step is to learn to cook for yourself. Preparing your own vegan meals is healthier than buying pre-made, processed foods, which are often high in salt, sugar and additives. It's also much cheaper. You can find countless vegan recipes and cooking videos online, and it's easy to turn simple grains and beans, fresh fruits and vegetables into delicious meals.

Another way to save money is to shop locally and seasonally. The cost of produce varies depending on the time of year and where you live, so eating in season will give you the freshest food for the best price. You can also save money by buying in bulk and avoiding fresh produce—canned, frozen or preserved alternatives are often cheaper and more convenient.

Finally, remember that a vegan diet doesn't have to be boring. There are thousands of vegan recipes from all over the world, and you can find a plant-based alternative for almost every type of food.

Buy in bulk

Buying in bulk is a great way to save money on a vegan diet.

Dried pulses such as lentils and chickpeas can be stored for a long time without losing flavour, quality or nutritional value. Shopping in bulk for these items is a good way to save money, and bulk suppliers often have lower prices and better variety than your average grocery store.

Consider investing in some glass containers to keep your purchases organised and accessible. Pressure cookers are also a useful tool for saving time and energy when cooking beans and grains.

Some wholesale clubs, such as Costco, offer big bags of rice and beans at a steep discount. Indian, Asian and Mexican grocery stores are also good places to find these items in bulk.

If you can afford the annual membership, joining a wholesale club can further cut your food bill and may allow you to purchase gourmet items and convenience foods that would otherwise be unaffordable.

Some natural food stores have unbeatable prices on items in their bulk food departments, including beans, rice, nuts, cereals and other healthy vegan foods.

Cook from scratch

Cooking from scratch is one of the best ways to save money on a vegan diet. It is also a great way to ensure you are eating healthy, ethical and economical meals.

The first step to cooking from scratch is to learn some basic food preparation skills. You can find countless recipes and videos online, and it is a good idea to start with vegan alternatives to meals you are already familiar with.

When selecting recipes, choose ingredients that are within your budget and that are in season. Seasonal produce is usually cheaper and fresher. You can also save money by buying dried pulses, such as lentils and chickpeas, in bulk. These items have a long shelf life and are much cheaper than buying in a supermarket.

If you are cooking for one, it is a good idea to cook a large batch and freeze portions for another day. This will save you time and money, and it is a great way to ensure you always have a healthy meal to hand.

Cooking from scratch does require some equipment, but you can find most items second-hand for very little money. A pressure cooker is a great investment, as it will save you time and energy when preparing beans and grains.

By cooking your own meals, you will save a fortune compared to the cost of eating out or buying frozen convenience foods. It is also a fantastic way to discover new foods and flavours, and to learn more about veganism.

Shop locally and in season

Shopping locally and in season is a great way to save money on a vegan diet. The cost of produce varies depending on your location and the time of year, so eating in season will give you the freshest food for the best price.

To shop in season, you can sign up for a CSA (Community Supported Agriculture) or shop at your local farmer's market. You'll be supporting homegrown businesses and lessening the environmental impact of your food by reducing the demand for expensive shipping of produce from warmer parts of the world.

If you're serious about saving money, there's no substitute for growing your own fruits and vegetables. You can also try maintaining an apartment-friendly kitchen garden with fresh herbs like thyme, basil and rosemary.

If you're unable to shop locally or grow your own produce, you can still save money by buying in bulk. Dried pulses like lentils and chickpeas can be purchased in bulk and stored for a long time without losing flavour or nutritional value.

Plan meals ahead

Planning meals ahead is a great way to save money on a vegan diet. Here are some tips to help you plan your meals effectively:

Shop seasonally and locally

The cost of produce can vary depending on the time of year and your location. By shopping for in-season fruits and vegetables, you can take advantage of the freshest options at the best prices. Consider signing up for a CSA (Community Supported Agriculture) or shopping at your local farmer's market to support local businesses and reduce the environmental impact of shipping produce from other parts of the world.

Cook from scratch

Preparing your own meals is generally more economical than eating out or buying frozen convenience foods. Learning to cook with basic ingredients will not only save you money but also allow you to create healthier meals. Vegan meals can be simple and quick to make, such as sandwiches, roasted vegetables, or stir-fries.

Buy in bulk

Legumes, grains, dried pulses (like lentils and chickpeas), and nuts are excellent sources of protein and other nutrients for vegans. They tend to have a long shelf life and can be purchased in bulk at lower prices from health food stores, food co-ops, or large chains. Buying in bulk also reduces the need for frequent shopping trips.

Make extra portions

When you cook, consider making larger batches of your favourite recipes. This way, you can freeze extra portions for quick and convenient meals on days when you don't have time to cook. This will also help reduce the temptation to order takeout, which can quickly increase your food expenses.

Find versatile recipes

Look for recipes that use similar ingredients to create different dishes. For example, you can use tofu, tempeh, or seitan as a protein source in various recipes, such as stir-fries, sandwiches, or salads. This will help you save money and reduce food waste by utilising the same ingredients in multiple ways.

Plan a balanced diet

A well-planned vegan diet ensures you get all the essential nutrients your body needs. Include a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds in your meals. Fortified foods and supplements can also help you meet your nutritional requirements, especially for vitamins B12 and D, iodine, selenium, calcium, and iron.

By planning your meals ahead, shopping wisely, cooking from scratch, and making the most of leftovers, you can easily economise on a vegan diet while enjoying delicious and nutritious food.

Buy frozen

Frozen foods are a great way to save money on a vegan diet. Buying frozen foods can be significantly cheaper than buying fresh, especially for fruits and vegetables that are out of season. Frozen foods also tend to have a longer shelf life, reducing the amount of food wasted.

Some great frozen foods to buy include:

• Peas
• Corn
• Spinach
• Berries
• Green beans
• Kale
• Peas

These frozen foods can be used in a variety of vegan dishes, such as stir-fries, smoothies, and soups. Frozen fruits can also be blended into nice cream, a vegan alternative to ice cream.

In addition to individual frozen fruits and vegetables, there are also some frozen convenience foods that can be purchased. While these may be more expensive than their non-vegan counterparts, they can still be a good option for those short on time or looking for a quick and easy meal. Some examples include:

• Frozen vegan pizzas
• Frozen potato products (e.g. tater tots, hash browns)

However, it is important to be mindful of the sodium and preservative content in frozen convenience foods. Opting for frozen fruits and vegetables that can be used in a variety of dishes is a more economical and healthier option in the long run.

Frequently asked questions