Vegan on a budget
Eating vegan on a budget relies on low-cost staples such as dried beans, lentils, grains, oats and seasonal or frozen vegetables, combined with planning, batch cooking and limited use of specialty products.
Eating vegan on a budget refers to following a vegan diet at low cost. A common perception is that vegan food is expensive, largely because of the prominence of branded meat alternatives, vegan cheese and specialty products. However, many of the foods that form the basis of traditional plant-based cuisines around the world, such as rice, beans, lentils, potatoes and seasonal vegetables, are among the cheapest foods available in most countries.
Low-cost staples
The following foods are widely regarded as inexpensive and nutritious foundations for a vegan diet:
- Dried legumes – lentils, split peas, chickpeas and beans. Dried legumes are usually cheaper per serving than tinned, though tinned versions remain affordable and convenient.
- Grains – rice, oats, pasta, barley, bulgur wheat and cornmeal, particularly when bought in larger packs.
- Potatoes and root vegetables – potatoes, carrots, onions, swede and parsnips store well and are usually cheap.
- Frozen vegetables and fruit – often cheaper than fresh, nutritionally comparable, and less likely to be wasted.
- Tinned goods – tomatoes, beans, chickpeas and sweetcorn.
- Cabbage, bananas and seasonal produce – prices are typically lowest when produce is in season.
- Peanut butter – an economical source of protein and energy.
- Plain tofu – in many supermarkets, plain tofu compares favourably on price with meat per gram of protein.
- Bread and flour – the basis of many homemade meals and baked goods.
Strategies
Planning and shopping
- Plan meals for the week and shop from a list to avoid impulse purchases and waste (see meal planning).
- Buy own-brand or value ranges, which are often identical or similar to branded products.
- Compare unit prices (price per kilogram or litre) rather than pack prices.
- Shop at markets and international grocers, where spices, legumes, grains and produce are often sold in larger quantities at lower prices.
- Buy in bulk for long-lasting items such as rice, oats, lentils and spices, if storage space allows.
- Check reduced-price sections for produce close to its best-before date.
Cooking
- Batch cook soups, stews, curries, chillies and sauces, and freeze portions.
- Cook dried beans in large quantities and freeze them in portions.
- Use leftovers creatively; for example, leftover rice can become fried rice and leftover vegetables can go into soup.
- Make staples at home, such as hummus, granola, bread, seitan and simple plant milks, which can cost less than ready-made versions.
- Build a spice collection gradually; spices, herbs, garlic and onion add flavour to inexpensive ingredients.
Limiting specialty products
Ready-made meat alternatives, vegan cheeses, desserts and convenience foods can be useful, especially during a transition, but they tend to be more expensive than whole foods. Treating them as occasional items rather than everyday staples can substantially lower food costs.
Example low-cost meals
| Meal | Main ingredients |
|---|---|
| Red lentil dal | Red lentils, onion, garlic, tinned tomatoes, spices, rice |
| Bean chilli | Kidney beans, tinned tomatoes, onion, peppers, rice |
| Vegetable soup | Seasonal vegetables, potatoes, stock, bread |
| Pasta with tomato and lentil sauce | Pasta, tinned tomatoes, green lentils, herbs |
| Porridge | Oats, water or plant milk, banana |
| Chickpea curry | Chickpeas, tinned tomatoes, onion, frozen spinach, spices |
| Baked potato with beans | Potatoes, tinned baked beans, cabbage |
Nutrition on a budget
Budget vegan eating can be nutritionally adequate, but some items should not be dropped to save money. A reliable source of vitamin B12 remains essential, and low-cost B12 supplements are widely available. Fortified plant milks contribute calcium and other nutrients, and supermarket own-brand fortified milks are often inexpensive. Legumes provide protein, iron and zinc at low cost.
Other ways to save
- Grow herbs or simple vegetables at home where possible.
- Join community schemes, such as food co-operatives, community fridges or surplus-food apps.
- Cook at home more often; eating out can be planned for occasionally (see eating out as a vegan).
- Avoid waste by storing produce properly and freezing bread, ripe bananas and leftovers.