Plant-Based Diet: Budget-Friendly Tips For Beginners

A plant-based diet doesn't have to be expensive. In fact, it can be cheaper than a non-vegan diet. The key is to focus on whole foods and buy in bulk. Prioritize grains, legumes, vegetables, nuts, seeds, and fruits. These foods are nutritious, delicious, and affordable. You can also save money by buying seasonal produce and shopping at different places to find the best prices. Cooking and baking at home will also help you save money. With a little planning and creativity, you can enjoy a plant-based diet without breaking the bank.

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 a plant-based diet. Seasonal produce is cheaper because farmers harvest larger quantities at this time, reducing the cost of the produce. In-season produce also has a shorter travelling time, as it is usually grown locally, which keeps costs down. For example, if you live in Miami, fruits and vegetables such as broccoli, cabbage, carrots, celery, peas, radishes, oranges, and tomatoes are in season during the winter.

You can also save money by buying in-season produce in bulk. Buying in bulk is better for the environment and your wallet. It saves you money and time, as you will make the most of your visits to the market or grocery store. You can also save money by buying in bulk from the freezer section when the produce is not in season.

Another way to save money is to buy directly from local farmers' markets or farms. You may get better prices on fresh produce and other products by buying directly from the source.

Buy non-perishable items in bulk

Buying non-perishable items in bulk is a great way to save money on a plant-based diet. Non-perishable foods are those that can be stored for long periods without spoiling, and they often include items like grains, legumes, nuts, and seeds.

When shopping for non-perishable foods, look for items that you can buy in larger quantities or bulk packages. This can include items such as rice, quinoa, oats, and other whole grains. Buying in bulk will not only save you money, but it will also reduce the amount of plastic packaging used, benefiting the environment.

Another tip is to look for dried legumes, such as beans, chickpeas, and lentils, which are not only cheap but also very versatile and can be used in a variety of dishes. You can also buy canned legumes, but be aware that they may contain added sodium or sugar. If you're looking for the most affordable and freshest option, consider buying dried legumes in bulk and cooking them yourself. This will also allow you to control the ingredients and avoid any unwanted additives.

In addition to legumes, you can also buy nuts and seeds in bulk. Items like pumpkin seeds, dates, roasted chickpeas, and nuts such as peanuts or walnuts can be purchased in larger quantities and stored for future use. These items are great for snacking and adding to meals, providing healthy fats and proteins to your diet.

Some other non-perishable items to consider buying in bulk include vegetable or non-meat broth, as well as plant-based milk alternatives like oat milk. Making your own plant-based milk can be a cost-effective option, especially when compared to more expensive nuts like almonds or cashews.

By focusing on buying non-perishable items in bulk, you'll not only save money on your plant-based diet but also reduce food waste and packaging waste, making it a more sustainable and environmentally-friendly choice.

Shop at different places

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

For example, you could buy tofu and lentil or chickpea pasta at Whole Foods Market, as they are cheaper there than at a local supermarket, as they sell their own brands. Another store that does this is Trader Joe's, where Tahini, which can be used to make homemade hummus, is cheaper than at Whole Foods or local supermarkets.

In some countries, there are small shops that sell local fruits and vegetables at great prices. In the US, for example, there are Latin American supermarkets that offer good deals on fresh produce.

By doing some market research and comparing prices, you can find the best places to buy your plant-based foods at the lowest prices. This may involve buying from multiple places, but it will be worth it to save money on your grocery bill.

Additionally, buying in bulk can also save money, especially when you bring your own containers to the store to reduce waste from food packaging. Buying in bulk is also more convenient, as it means fewer trips to the store, and it can be better for the environment by reducing plastic packaging.

Therefore, shopping at different places and buying in bulk can be a great strategy to save money on a plant-based diet.

Cut and freeze your own fruits and vegetables

Starting a plant-based diet on a budget is not only possible but also easy and affordable. One of the best ways to save money on a plant-based diet is to cut and freeze your own fruits and vegetables. This way, you can take advantage of in-season produce, which is cheaper and tastes better, and preserve it for later. Here's a step-by-step guide to cutting and freezing your fruits and vegetables:

Step 1: Choose the Right Produce

Select ripe and unblemished fruits and vegetables that are in season. Look for sales and discounts to save even more money. Some great options include berries, apples, bananas, broccoli, corn, green beans, and peppers.

Step 2: Wash and Prepare

Wash your chosen produce thoroughly. For vegetables, you'll typically need to blanch them before freezing. Blanching helps set the color and texture and prevents discoloration and a mushy texture. To blanch, place the vegetables in boiling water for a few minutes, then immediately transfer them to an ice bath to stop the cooking process. Make sure to dry the vegetables thoroughly after blanching. Most fruits can be frozen raw, but some, like apples, may benefit from a brief steaming or a treatment with ascorbic acid (Vitamin C) to prevent browning.

Step 3: Cut and Freeze in a Single Layer

After washing and blanching/steaming (if necessary), cut your produce into desired sizes. For example, you can chop vegetables or core and slice larger fruits. Then, line a baking sheet with parchment paper and spread the produce in a single layer to prevent them from freezing together. Place the baking sheet in the freezer.

Step 4: Store in Airtight Containers or Freezer Bags

Once the fruits and vegetables are frozen solid, transfer them to airtight containers or heavy-duty freezer bags. Remove as much air as possible from the freezer bags to prevent freezer burn. Be sure to label and date each container or bag.

Step 5: Enjoy Your Frozen Produce

Your frozen fruits and vegetables will last for several months in the freezer. When you're ready to use them, simply take them out of the freezer and allow them to thaw. Fruits are best thawed at room temperature, while most vegetables can go directly from the freezer to boiling water. Your frozen produce is now ready to be used in your plant-based meals!

By cutting and freezing your own fruits and vegetables, you can save money, reduce food waste, and always have tasty and nutritious produce on hand for your plant-based diet.

Cook and bake more

Cooking your own meals is a great way to save money on a plant-based diet. This will also take into consideration some of the tips mentioned previously, such as buying in bulk and buying in season. When you cook at home, you avoid the high expense of eating out or ordering in. This can even include making your own plant-based milk, which can be inexpensive if you make oat milk (almonds and cashews tend to be quite expensive).

Baking is also a great way to save money. This involves more effort than simply chopping some veggies and throwing them in the oven, but it will save you money in the long run. Try baking your own bread, banana bread, or pizza crust. If you're not gluten-intolerant, it will be even cheaper; just buy flour in bulk or in big packages, along with a bit of yeast, salt, and olive oil (the big bottles). One package of each ingredient will yield many pizzas and save you dollars!

You can also bake sweet treats, like banana bread, cakes, muffins, and cookies. Try out some vegan baking recipes, like Easy Vegan Blueberry Banana Muffins, Vegan Red Velvet Cake, Carrot Cake Baked Oats, or Easy Chocolate Depression Cake.

In addition to saving money, cooking and baking more will also give you greater control over the ingredients in your food. You can reduce your consumption of additives and stabilisers, which are often found in ultra-processed foods such as crackers, bread, and meat substitutes.

Frequently asked questions