One of the most popular arguments against veganism is the perceived cost of vegan food. Many people will use the excuse, “I would go vegan, but it’s just so expensive” or “Where would I buy all those special vegan foods?” to avoid making the switch. To them, a plant-based vegan diet is somewhat of a luxury, only possible for the affluent or those embodying a ‘hippy’ disposition, who have no daily obligations other than to frolic through forests collecting baskets of berries and whatnot.
But the reality is that a plant-based diet can be the most convenient, accessible, and affordable dietary choice on the planet, providing not only great nutrition, but also accommodating life on a budget – it all depends on the choices that YOU make.
Many of the foods considered to be staples in a typical, healthy vegan diet are very affordable – grains, beans, seeds, and legumes are all good examples. You can make a lot of delicious vegan food on a budget! Vegetable curries with rice and tofu, creamy or broth-based soups, vegetable stir-fries, sandwiches, veggie & bean chilies, pasta dishes, and salads are all examples of tasty and affordable vegan meals.
Sometimes a switch to veganism can inspire you to lead a healthier lifestyle and you may find yourself wanting to try some of the “super foods” on the market. That’s awesome! But pricier super foods aren’t imperative to achieve a balanced, vegan diet. Regardless of how you choose to structure your vegan lifestyle, here are some ideas to help you save money while you’re shopping!
Most grocery stores display the unit price for each item, but a lot of grocery 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. Often times, the “cheaper” option can turn out to be more expensive by weight.
• Mock Meats and Cheese Are Not a Must
Many people who recently turned vegan, and have yet to detach themselves from their old eating habits, will most likely struggle arduously to fill the gap in the meat-shaped hole that they perceive on their plate. While fake meats and cheese can be a fantastic aid to the transitioning vegan, these products can be on the pricey side.
For the little nutritional value within these pricey, fake meats and cheese, you could substitute a plethora of natural, protein-packed beans, lentils, and other legumes, or homemade cheese and homemade milk for a fraction of the price.
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 bother if you don’t need much. Great things to pick up in the bulk section include:
Dried fruit, make sure they’re not over-dried, and that the containers are close to air-tight
• Don’t Buy Things which Say “Vegan” On Them
The moment you see a “vegan” label on a product, you can usually assume that it will cost twice as much as a similar product which isn’t vegan. It is all just a marketing tactic. Well, most foods which specifically say they are vegan aren’t very healthy. If you really want to indulge in these vegan treats, then consider making your own. Or, look for the junk food which happens to be vegan.
• Brand Name vs. Generic Brand
Generic brand items can be a great way to save money when shopping. Items that are awesome for buying generic are:
Baking supplies: flours, baking powder, baking soda, salt, corn starch, etc.
• Organic vs. Non-Organic
Whether you choose to buy organic or not is up to you. In general, organic foods tend to be more expensive. If you don’t usually buy organic produce, make sure you check out the organic section anyways. When organic produce goes on sale it can be cheaper than non-organic.
• Get to know some beans!
Buying dried beans is much cheaper and greener than buying tins of pre-soaked beans – a 500g bag will provide 5-6 servings – and all that is required is a soak overnight and a boil in water to restore them to a juicy state. As well as saving the pennies, and stocking up on the protein, by using dried beans you avoid artificial additives, sugar and preservatives that linger in tinned produce. Legumes are wonderfully versatile and inexpensive and should definitely take a place of honour in the vegan kitchen.
The added benefit is that you can get your creative cap on and enjoy experimenting with herbs and ingredients to create your very own mouthwatering unique sauces. Throw pre-soaked and boiled beans into a curry, a vegetable bake, veggie burger or salad, or make your very own bean dips and legume spreads at an unbelievably low cost. If you require the convenience of a tin (without the tin) you can make up a large batch and freeze (for a long period) or refrigerate (for a few days) individual portions to use throughout the week.
• The less processed – the cheaper and healthier
Prepackaged foods are often more expensive than preparing your own food from scratch. By being prepared and cooking for yourself, you can easily save a lot of money. Preparing your own meals also allows you to be aware of exactly what’s in your food. Fresh, whole foods are not only healthier, but they are substantially cheaper than ready meals. A dried bag of grains such as rice, oats, pasta, Quinoa or legumes can form the basis of many more meals for the whole family than a frozen, processed (and unhealthy) ready meal.
Similarly, fruits and vegetables are much more economical in terms of the number of meals that can be created from scratch, not to mention the versatility of said meals, whereas the lifespan and versatility of that microwaveable vegan lasagne leaves much to be desired.
• Avoiding unnecessary items
Just because someone is vegan, does not mean they have to delight in gogi berries, indulge in speciality yogurts and/or chocolates, or purchase any other luxury item. Food waste is a big problem and we can help combat that problem by only buying what we need. If you have spare fresh ingredients, see if it’s possible to freeze them for later. Some vegetables such as peppers and spinach or even tofu can be cooked up into spare portions of curry, chilli, soup or pasta sauce to be frozen and eaten another time.
Lists are a good idea, particularly if you find yourself buying things that you don’t manage to eat in time, or if you get distracted and tend to impulse-buy products on your shopping trip. If you plan your week’s meals, then write a list and only buy what’s on your list – and you’re less likely to overspend.
• Stop Eating Out and Pack Your Lunches
You might be spending a lot more on groceries as a vegan, but you are probably spending a lot less on eating out. If you are still eating out for lunch, then start packing your lunches (it’s healthier plus cheaper). For those days when you just don’t have time to make your own lunch, have a repertoire of cheap takeout options on hand.
If you have access to a freezer, you can make up several portions of a curry, chilli or casserole with a big bag of supermarket ‘basics’ vegetables or potatoes – and freeze them. This is much cheaper than buying ready meals and is also convenient ie. if you don’t have time to cook.
Frozen vegetables can sometimes be cheaper than fresh – for example frozen peppers, broccoli or spinach – and taste just as good. They also keep for longer, meaning you don’t end up throwing any away.
Discovering cheap fruit and berries at local markets is great, but they may be nearing the end of their shelf-life. A quick and easy way to keep them fresh and edible is to wash, chop and freeze them. This means that they last a long time and are ready to be whizzed into smoothies whenever you want them. Also, if you find cheap bananas they can make a fantastic ice cream when frozen and blended.
• Schedule Shopping Trips
Find a schedule that works for you, and stick to it. I like to grocery shop every 5 days, this way I don’t have to buy quite so much produce and risk any of it going bad. Save your receipts so that you can go back and see what you’re buying during each shopping trip, and how much you’re buying. This will prevent you from running out of some items, while overbuying and wasting others. You will also see which items you may want to cut down on, or eliminate completely from your shopping trips.
One of the best parts of eating vegan is that you don’t need to buy all of the fanciest ingredients or “super foods”. You can easily enjoy the benefits of eating healthy on a reasonable budget, it just requires a little extra planning and dedication. Make sure you’re aware of how much you have to spend on food, and stick to it. It can be helpful to keep a mental tally, or round and add prices on paper as you go to make sure you are staying on budget.
Here are some other great sites you can check to get more inspiration!
A Guide to Eating Vegan on a Budget
Plant Based On A Budget – $25 Week Meal Plan
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