Plant-Based Diet: Healthy, Affordable, And Delicious

Eating a plant-based diet is often associated with high costs, but it doesn't have to be that way. With some planning, organisation, and creativity, it is possible to enjoy a plant-based diet on a budget. Here are some tips to help you get started:

- Buy fresh fruits and vegetables when they are in season, as they tend to be cheaper. For off-season produce, opt for frozen options.

- Purchase non-perishable staples in bulk, such as dried and canned beans, vegetable broth, and grains.

- Meal planning can help you save money by reducing food waste and spontaneous purchases.

- Batch cooking allows you to prepare large batches of meals and freeze them for quick and easy options.

- Repurpose leftovers to reduce food waste and keep your menu interesting.

- Focus on whole foods like rice, beans, vegetables, and fruits, and avoid expensive processed vegan junk food.

- Shop at discount stores and compare prices between generic brands and name brands.

- Cook your own meals instead of relying on takeout or dining out.

- Allocate your food budget accordingly, prioritising fruits, vegetables, whole grains, beans, pulses, nuts, and seeds.

- Make your own vegetable stock from scraps and peels, and try making your own nut butter and plant-based milk.

Buy fresh fruits and vegetables when in season

Buying fresh fruits and vegetables when they are in season is a great way to save money on an affordable plant-based diet. Shopping seasonally is a sure-fire way to enjoy the freshest produce at the lowest prices. Fruits and vegetables that are in season are more abundant, so you will pay less to purchase these items.

For example, strawberries are in season during the summer months. During this time, you can find an abundance of flavorful, bright red strawberries at your local grocery store or farmer's market for a much lower price than you would during the winter. Apple picking season usually starts in September, so this is a great time to visit your local orchard and stock up. In addition to apples, cantaloupe and mangoes are also in season during the fall, and you can get fresh squash, green beans, pumpkin, and sweet potatoes.

The winter crop is abundant with hearty vegetables like cabbage, squash, and yams, which are tasty and filling. These fiber-rich vegetables aid in weight management and help control cholesterol and diabetes. Citrus fruits, like oranges and papayas, are also in season during the winter and are an excellent source of fiber, contributing to overall heart health.

Come spring, you can look forward to fresh produce like pineapples, mangoes, and lettuce. By May, strawberries and cherries will be in season again, and you can expand your veggie dishes with okra, zucchini, and asparagus.

In addition to saving money, buying in-season produce ensures that you are eating the freshest and most nutritious fruits and vegetables. When food is not in season, it is either grown in a hothouse or shipped from other parts of the world, which can impact the taste and quality. So, not only will you save money by shopping seasonally, but you will also enjoy more delicious and nutritious meals.

Buy in bulk

Buying in bulk is a great way to save money on a plant-based diet. Buying in bulk is most affordable when it comes to grains, beans, and pulses like lentils. Check out the nuts and seeds too, but be sure they are not rancid.

Some good bulk buys include:

• Beans (dried and canned)
• Vegetable or non-meat broth
• Tofu and tempeh (freeze whatever you won't use within a week)
• Grains
• Legumes
• Nuts and seeds

You can also buy in bulk from the freezer section. Frozen fruit and vegetables are a great option when fresh produce is out of season.

If you're buying in bulk, it's a good idea to invest in some airtight storage containers to keep your food fresh.

Another way to save money is to buy directly from local farmers' markets or farms. By cutting out the middleman, you may be able to get better prices on fresh produce and other products.

You can also save money by buying generic brands instead of name brands. In terms of quality, generic brands are typically similar to name brands, but at a lower price.

Finally, if you're looking to buy in bulk, it's worth checking out local ethnic supermarkets. Asian, Indian, and Middle Eastern stores often have great prices on rice, tofu, legumes, dried herbs, and spices.

Plan meals ahead of time

Planning meals ahead of time is one of the best ways to save money on an affordable plant-based diet. Here are some tips to help you plan your meals effectively:

Create a Weekly Menu

Look at what you have bought, figure out how many servings you can make with each ingredient, and plan your meals for the week ahead. This saves time during the week and ensures that you use everything you buy.

Buy and Prepare Dry Legumes

Dry legumes are often half to a quarter of the price of canned legumes, so they will save you a lot of money over the course of a month. Buy them in bulk, soak and cook them in large batches, then freeze the leftover portions.

Cook Grains in Large Batches

Most whole grains take between 40 and 60 minutes to cook, so it makes sense to cook enough for 3-4 meals at a time and refrigerate the extra portions.

Choose Freezable Recipes

Soups, stews, curries and casseroles can be made with inexpensive ingredients such as lentils, beans, potatoes and frozen vegetables. They can also be prepared in large quantities and frozen in portions for lunches and dinners throughout the week.

Bake Your Own Breads and Treats

Baking your own muffins, cookies and breads with whole grain flours and plant-based ingredients is a great way to treat yourself without breaking the bank. You can freeze the extras for up to one month and defrost them as needed.

Plan Meals Around Seasonal Produce

Fruits and vegetables that are in season are usually cheaper, so plan your meals around what is available at the time of year. Carrots, cabbages, spinach, bananas and apples are some affordable options.

Shop Around for Bargains

Your local supermarket may have good prices on generic brands and produce, but sometimes you need to source your groceries from a few different locations to make big savings. Local markets, discount stores, local ethnic supermarkets and stores with bulk bins can all be great places to find affordable plant-based foods.

Stock Up on Affordable Staples

Certain foods are very affordable no matter where you are in the world. These include potatoes, dry beans, peas, lentils and shelf-stable tomato products. You can rely on these staples and add in whichever fresh fruits and vegetables you can get at a good price.

Buy Spices from Ethnic Markets

Dried herbs and spices are a simple and economical way to add flavour to your food. Indian spice markets often sell 100g bags for a couple of dollars, and they last for months.

Make Your Own Vegetable Stock

Making your own vegetable stock is a cheap and easy way to add flavour to your meals. Simply save up scraps and peels of non-starchy vegetables, add them to a large pot of water with some salt, simmer for about an hour, then strain and cool.

Cook large batches and freeze leftovers

Cooking large batches and freezing leftovers is a great way to save money and time on a plant-based diet. By preparing large batches of your favourite plant-based meals, you can portion them into smaller containers and freeze them for quick and easy meals. This method is perfect for those busy days when you don't have time to cook from scratch and are tempted to opt for fast food.

To implement this strategy, choose recipes that freeze well, such as soups, stews, curries, and casseroles. These dishes can be made with inexpensive and nutritious ingredients like lentils, beans, potatoes, and frozen vegetables. For example, you can make a big pot of soup with lentils, potatoes, and vegetables, and freeze it in portions for lunches or dinners. Another idea is to make two different types of stews and serve them with brown rice or whole wheat pasta.

Additionally, cooking grains in larger batches and freezing them is a great way to save time. Most whole grains take between 40 and 60 minutes to cook, so cooking a larger amount at once will save you time and effort. You can then use these cooked grains in various meals throughout the week or freeze them for later use.

By adopting this batch cooking and freezing strategy, you will not only save money on groceries but also reduce food waste. It will help you stick to your plant-based diet by always having a healthy meal ready to heat up, reducing the temptation to order takeout or buy processed vegan meals.

Buy generic brands

One of the best ways to save money on an affordable plant-based diet is to buy generic brands. In terms of quality, generic-brand goods are typically comparable to brand-name goods, but at a lower price.

When it comes to buying generic, your local supermarket may offer good prices on generic brands, as well as produce. However, sometimes you need to source your groceries from a few different locations to make big savings. Local markets, discount stores, and ethnic supermarkets are great places to find bargains on fresh produce, legumes, rice, tofu, dried herbs, and spices.

Some foods that are typically very affordable include:

• Potatoes and sweet potatoes
• Dry beans, peas, and lentils
• Shelf-stable tomato products, such as diced tomatoes, pureed tomatoes, and tomato paste

You can rely on these staples and add in whichever fresh fruits and vegetables are available at a good price. This usually means buying in-season produce or checking for discount deals in the produce section.

When it comes to seasonings, dried herbs and spices are a simple and economical way to add flavour to your food. Buying from an ethnic spice market can be a great way to save money, but you can also check for deals and generic brands at the supermarket or buy small quantities from bulk sections at health food stores.

Frequently asked questions