Vegan Diet On A Budget: Cheap, Healthy, And Delicious

Vegan diets are often thought of as being expensive, but this is a myth. In fact, vegan diets are very accommodating to budget living and eating. Many of the foods considered to be staples in a typical, healthy vegan diet are very affordable, such as grains, beans, seeds, and legumes.

- Prepare your own food: Prepackaged foods are often more expensive than preparing your own food from scratch.

- Make the most of your shopping trip: Compare prices between brands and different sizes of products.

- Produce: Fresh vs. Frozen: Buying frozen produce is often cheaper, and frozen produce usually contains more nutrients than fresh produce as it is frozen at its peak ripeness.

- Buy in bulk: Purchasing items in bulk can be a great way to save money, especially if you only need a small amount.

- Organic vs. Non-organic: Organic foods tend to be more expensive, so choose wisely.

- Brand Name vs. Generic Brand: Generic brand items can be a great way to save money.

- Compare Grocery Stores: Always check the flyers of all your nearby grocery stores online, and build your shopping list from there.

- Consider a Wholesale Membership: Paying for a membership at a wholesaler can save you a lot of money, even for a single person or small family.

- Limit Vegan Substitutes: Packaged vegan meat and cheese substitutes are often similarly priced compared to their non-vegan counterparts, and they're often the most expensive items relative to their volume.

Buy in bulk

Buying in bulk is a great way to save money on a vegan diet. Many of the foods considered to be staples in a typical, healthy vegan diet are very affordable, and buying them in bulk can make them even more so. Grains, beans, seeds, and legumes are all good examples. Buying in bulk is especially helpful when it comes to grains and beans, as these foods are incredibly cheap, especially in bulk, and filling no matter how you buy them.

When buying in bulk, it is important to only buy what you know you will use. Buying in bulk can lead to a lot of waste if you are not careful. It is also a good idea to buy in bulk when things are on sale. This can help you save even more money.

Some specific items that are good to buy in bulk include:

• Dried beans and legumes
• Canned tomato products
• Bread (store in the freezer to avoid waste)
• Peanut butter and other nut butters
• Frozen fruits and vegetables
• Rice
• Pasta
• Nuts and seeds

Plan your meals

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

• Create a meal plan: Take some time each week to plan your meals for the upcoming days. This will help you to buy only the ingredients you need and reduce food waste. Consider your schedule and plan meals that are quick and easy to prepare on busier days.
• Make a grocery list: Once you have a meal plan, create a detailed grocery list of all the ingredients you need. This will help you stick to your budget and avoid impulse purchases at the store.
• Buy in bulk: Purchase staple items like grains, beans, and nuts in bulk when they are on sale. Buying in bulk can save you money and ensure you always have vegan-friendly ingredients on hand.
• Cook in batches: Prepare large batches of meals and freeze individual portions for quick and easy meals during the week. This will save you time and money, and help you avoid the temptation of ordering takeout.
• Eat seasonally: Shop for fruits and vegetables that are in season, as they tend to be cheaper and more nutritious. You can also preserve seasonal produce by freezing, canning, or dehydrating it to enjoy throughout the year.
• Be flexible: Be willing to substitute ingredients or try new recipes based on what is available and on sale. This will help you save money and add variety to your diet.

Shop around for the best deals

Shopping around for the best deals is a great way to save money on a vegan diet. Here are some tips to help you get the best value for money:

• Look out for sales and discounts: Check the flyers of all your nearby grocery stores online and build your shopping list from there. If there are a few grocery stores located in the same area, shop all their sales. Learn if your grocery store has a customer appreciation day, as many stores offer discounts on specific days of the month.
• Compare prices: Most grocery stores display the unit price for each item, but a lot of stores also display the price per weight for items. Use this to compare prices between brands and different sizes of products. If your grocery store doesn't list price per weight, consider using a calculator to compare prices.
• Buy in bulk: Purchasing some items from the bulk sections can be a great way to save money, especially if you only need a small amount. Often, the largest package will be the cheapest by weight, but don't buy in bulk if you don't need much. Great things to pick up in the bulk section include dried fruit and expensive items that you've never tried before. That way, you can find out if you like them before you buy a larger package.
• Buy frozen produce: If you're into making smoothies, adding fruit to oatmeal, or baking with fruit, consider buying frozen fruit. Frozen produce isn't always cheaper, so make sure you're being thorough with your price comparisons. If you come across a great deal on fresh produce, stock up and freeze it.
• Buy generic brands: Generic brand items can be a great way to save money when shopping. Items that are great for buying generic include baking supplies like flour, baking powder, baking soda, and salt.
• Buy seasonal produce: Foods that are grown in season not only taste better but are also a lot cheaper. Visit your local farmers' market to be inspired by the variety of flavorful, in-season produce.

Make your own food

Making your own food is a great way to save money on a vegan diet. Here are some tips to help you do it:

• Prepare your own meals: Restaurant or diner meals are much more expensive compared to self-made ones since you’re paying for the service. Eating out should only be an occasional treat if you’re on a budget. If you’re out and about, try to prepare meals or snacks in advance and take them with you in a lunch box. This way you also have full control over what goes into your meals and know that they are fully vegan! When you prepare your own meals, consider cooking large batches and freeze the leftovers in meal-sized containers.
• Cook with budget-friendly vegan foods: Try to make these the basis of your diet and use them in most of your meals: dried or canned beans & lentils, canned tomato products, big packages or family packs, and bulk foods like oats, rice, pasta, nuts or seeds.
• Buy what’s in season: Foods that are grown in season not only taste better but also are a lot cheaper. That may be root vegetables and citrus fruits in winter, squash and figs in fall or watermelon and nectarines in summer. Visit your local farmers market to be inspired by the variety of flavorful, in-season produce.
• Stick to your grocery list: Impulse buying can cost you quite a bit of money and buying too much perishable food that you won’t be able to finish isn’t helpful either. When you create your grocery list, keep in mind what’s already in your kitchen and which meals you have planned for the coming week.
• Choose nutrient-dense ingredients: Spend your money first and foremost on food that meets your nutritional needs. Nutrient-dense doesn’t mean lots of salad, either — just go for filling and healthy staples like oatmeal, tofu or potatoes instead of cereal or fries.
• Visit Farmers’ markets: Farmers’ markets offer you a great variety of local, seasonal, and nutritious produce. Buying directly from the grower not only supports your local community but is also cheaper in some cases. Sometimes the sellers have tables with reduced fruits and vegetables that have a few blemishes and there’s almost always the option to get a discount if you decide to buy in bulk.

Freeze leftovers

One of the best ways to save money on a vegan diet is to freeze leftovers. It's a great way to ensure you always have a meal on hand, and it's also a fantastic way to reduce food waste.

Freezing food saves money by helping you to avoid eating out. It also saves money by reducing food waste since cooking in bulk helps to use up all the ingredients instead of having half leftover to rot in your fridge.

• Allow the food to cool completely before placing it in the freezer.
• Use airtight containers or freezer bags to store the food. The more airtight the container, the longer it will keep and the less likely it will be to develop freezer burn.
• Label the containers with the date and contents to keep track of what you have and how long it's been frozen.
• Freeze individual portions so you can easily take out what you need without having to thaw a large amount of food.
• Some foods don't freeze well and may have texture issues or lose flavour after thawing. These include fully cooked rice and pasta, fruits and vegetables with a high water content, fried foods, and fresh herbs.
• Blanching certain vegetables before freezing can help retain their texture and flavour. Examples include green beans, broccoli, carrots, spinach, and asparagus.
• Frozen leftovers can last for 3-6 months in the freezer if stored properly.
• To prevent bacteria growth, never thaw frozen food at room temperature. Thaw in the refrigerator or use the defrost setting on your microwave.
• Reheat leftovers in the oven, on the stovetop, or in the microwave, depending on the type of food.

By following these tips, you can enjoy delicious vegan meals while saving money and reducing food waste!

Frequently asked questions