How to Eat a Vegan Diet Without Breaking the Bank
Cost is one of the main concerns for people considering a transition to veganism. There is a popular belief that veganism is more expensive than other diets. However, eating vegan does not have to be more expensive than an omnivore’s diet. Vegans can get all the nourishment they need while keeping costs down by making mindful choices, prioritizing whole foods, and planning their meals effectively.
To embrace a budget-friendly vegan lifestyle, it’s important to know how to grocery shop, plan meals, and cook affordable recipes. Whether you’re a new vegan or looking to tighten your budget without compromising on nutrition and taste, this guide will teach you how to budget for a well-rounded, plant-based diet.
Is Veganism More Expensive Than Other Diets?
The idea that veganism is more expensive is a popular misconception. According to a 2021 study by Oxford University, adopting a vegan, vegetarian, or flexitarian diet can be significantly less expensive in high-income countries like the US, the UK, Australia, and those in Western Europe.
The study found that by going vegan, people living in these countries could potentially reduce their food costs by up to one-third, with vegetarianism showing similar savings. A flexitarian diet, which contains minimal amounts of meat and dairy, was found to reduce costs by about 14%.
The study focused on whole foods and excluded highly processed meat replacements and dining out. It also highlighted the affordability of healthy and sustainable diets in lower-income countries, although these were found to be more expensive than current diets.
The Basics of Vegan Nutrition
Like all other diets, veganism is about balance. A vegan diet should contain a variety of whole plant foods like fruits, vegetables, grains, legumes, nuts, and seeds to ensure adequate intake of essential nutrients. With proper planning, vegan diets can provide all necessary nutrients.
Key nutrients to focus on include protein, iron, calcium, and vitamin B12. Plant-based sources of protein include beans, lentils, tofu, tempeh, nuts, and seeds. For iron, consider integrating dark leafy greens, lentils, tofu, and fortified cereals into your diet. Calcium can be found in fortified plant milks, tofu, almonds, and leafy greens. Vitamin B12 supplementation or fortified foods like nutritional yeast and plant-based milks can both help ensure that your nutritional needs are met.
Contrary to common misconceptions, eating vegan does not have to be expensive. While some specialty vegan products may be pricier — especially highly processed foods like meat replacements — whole food staples like grains, legumes, fruits, and vegetables are often more affordable than animal products. With smart shopping strategies and meal planning, it’s possible to enjoy a nutritious vegan diet that is no more expensive — and possibly even cheaper — than a diet that incorporates animal-based proteins.
Planning Your Meals and Shopping Wisely
Planning your meals and shopping wisely can help you maintain a budget-friendly, nutritious, and delicious plant-based diet.
Start by outlining your meals for the week, with a focus on affordable vegan staples like grains, legumes, and seasonal produce. For example, you can select a handful of recipes that rice-based. Incorporate versatile ingredients that can be used in multiple dishes to get the most out of your budget. Consider cooking in batches and meal prepping on the weekends to save time and money throughout the week.
Before heading to the store, compile a list of ingredients needed for your planned meals to avoid impulse buys. Prioritize items that are on sale and consider shopping at budget-friendly stores or buying in bulk to stretch your grocery budget further.
Explore local farmers’ markets, discount grocers, and ethnic markets for affordable vegan ingredients, and don’t forget herbs and spices to add flavor. Compare prices across different stores and brands to find the best deals. Look for generic or store-brand alternatives to save money on pantry staples like grains and canned goods.
Making the Most of Bulk Buying and Batch Cooking
Buying in bulk and batch cooking offers numerous benefits for those following a vegan lifestyle on a budget. Purchasing ingredients in larger quantities usually results in significant cost savings per unit. In addition to these savings, bulk buying and batch cooking can help reduce food waste. Buying items in bulk also minimizes packaging waste.
When buying in bulk for vegan cooking, stock up on staple items like grains (rice, quinoa, oats), legumes (beans, lentils), nuts, seeds, and dried fruits. These pantry essentials have long shelf lives and can be used as a foundation for a variety of nutritious and budget-friendly meals and snacks. Other items to consider buying in bulk include canned goods (such as tomatoes and coconut milk), spices, and condiments, which can add flavor and versatility to your dishes.
Invest in quality storage containers that are suitable for freezing or refrigerating meals. Focus on recipes that can easily be portioned out and reheated, such as soups, stews, casseroles, and grain-based salads. Label your containers with the date and contents to keep track of what you have on hand and ensure that nothing goes to waste. Finally, consider investing in a vacuum sealer or freezer bags to extend the shelf life of your batch-cooked meals and minimize food spoilage.
A budget-friendly vegan diet may take a bit more planning and thought than a conventional omnivorous one, but the rewards are considerable. You’ll enjoy a healthful, delicious diet that’s good for the earth, minimizes harm to animals, and leaves you with a little extra money in the bank.
