I adore chicken, and don’t even get me started on seafood. (I grew up on the coast in Florida).
But when I picture removing all animal products from my meals, I’m left asking: “What on earth would I eat? And how could I possibly afford it?!”
Don’t get me wrong — I enjoy vegetables. But fresh produce can be shockingly pricey.
So how do people who eat only plants manage without going broke?
The short answer: carefully.
Below are six suggestions for eating vegan on a tight budget, plus three affordable vegan recipes you can prepare for under $10.
Switching to Vegan Can Help Your Health — and Your Finances
Tina Russell, a photographer formerly featured at Savinly, has followed a vegan lifestyle for eight years. Her concern for animal welfare prompted her to cut animal products from her diet, and she hasn’t turned back.
Along the way, she picked up several money-saving tactics for maintaining a plant-based diet. While she relies on staples like rice and beans, she also emphasizes the value of a well-rounded diet.
The good news is she’s figured out how to meet her nutritional needs while sticking to both veganism and a modest grocery budget.
Here are her top strategies for eating vegan affordably:
1. Be Careful with Vegan Substitutes
Russell says imitation meats and other vegan substitutes are the biggest drains on a vegan grocery bill.
Many of the faux-meat products and faux-dairy items can be costly — and those purchases are what can drive up the expense of a plant-based diet.
When Russell lived in New York, she’d spend about $130 every two weeks on groceries for two people.
Now, she avoids many of these packaged alternatives and has trimmed her grocery spending to $50–$70 every two weeks as a result.
She isn’t saying you must never buy them, but you should be mindful about how frequently you pick them up.
“There are some things you just can’t live without,” Russell says. “For me, it’s almond milk or vegan butter.”
She suggests asking yourself, “Do I truly need this?” before grabbing vegan specialty items. If the reply is no, set it back on the shelf.
2. Cook at Home
Eating out, vegan or not, adds up quickly.
Russell notes that dining out as a vegan can be challenging. She often needs to plan which restaurants will accommodate her and what she can order.
While she can stick to vegan choices at restaurants, she recommends staying in and preparing your own meals.
It’s not only more convenient, it’s more economical as well.
3. Buy Costly Items Only When They’re Discounted
Many vegan recipes call for specialty items like cashews or tahini.
Those components can be pricey: a 16-ounce bag of cashews might cost around $5 at some stores.
Russell advises waiting for sales on these pricier items at natural-food stores and timing purchases when discounts appear. She says you can often find good bargains every few weeks.
She’s noticed vegan cheese marked down by a dollar and raw chia seeds reduced by $2–$3, for example.
4. Choose Frozen Over Fresh
If you want to cut costs without giving up certain foods, opt for frozen versions instead of fresh.
Russell mentions she likes to top breakfasts with fresh fruit — but when money’s tight she’ll substitute frozen fruit instead.
Just watch where you buy frozen fruits and vegetables. Some supermarkets charge a premium for frozen goods. Do a little comparison shopping to avoid overspending.
5. Pick Cheaper Substitutes
If a specific ingredient is too pricey, Russell recommends finding an affordable swap.
For instance, quinoa tends to be more expensive than rice. If your budget is limited, use rice instead.
You don’t need to buy the exact brand a recipe lists. Russell says choosing store-brand items over name-brand ones can save you a few dollars.
6. Prepare Meals in Large Batches
Batch cooking is one of our favorite ways to save money — and it’s not just useful for people who eat plants.
By making large quantities with a slow cooker, you can save both money and time. Plus, you can come home to a ready meal after a long day.
Russell enjoys slow-cooker dishes and credits them with substantial savings.
Cooking in bulk also lets you freeze portions for later. Store leftovers in sealed bags in the freezer. When you want a meal, just reheat and eat. Freezer-ready meals can help you save as much as $65 a month.
3 Vegan Meals You Can Make for Under $10
Being vegan doesn’t mean your meals must be dull roasted vegetables. With the right spices and ingredients, you can enjoy flavorful dishes for just a few dollars a serving.
Here are three recipes that cost less than $10 to prepare.
1. Slow Cooker North African Couscous
If you want a flavorful, high-yield recipe, this one is packed with taste and nutrients.
This slow-cooker dish costs under $10 to make and yields four or more servings. If you’re cooking just for yourself, it could supply lunches for the entire week.
See the recipe from One Green Planet here.
- 2 cloves garlic, finely chopped: 20 cents
- 1 head cauliflower, cut into florets: $2.48
- 2 carrots, peeled and cut into large chunks: 30 cents
- 4 new red, yellow finn or Yukon Gold potatoes, peeled and quartered: $1.25
- 1 white onion, quartered: 79 cents
- 15.5 ounces canned chickpeas, drained: 99 cents
- 2 tablespoons tomato paste: 9 cents
- ½ teaspoon hot sauce: 5 cents
- 4 cups water: $0
- 1 tablespoon coconut oil: 17 cents
- 1 tablespoon ground turmeric: 50 cents
- ½ teaspoon ground cumin: 29 cents
- ½ teaspoon ground cinnamon: 33 cents
- 1 teaspoon sea salt: 16 cents
- 1 cup plain couscous: 91 cents
- 1 tablespoon vegan butter: 13 cents
- 1 ½ cup vegetable broth: 76 cents
Total cost: $9.40
Cost per serving (makes 4 servings): $2.35
2. Banana and Black Bean Empanadas
If you want something a little different, try these banana and black bean empanadas.
Russell uses frozen empanada shells to cut down on prep time. If you can’t find those in stores, the recipe shows how to make your own pastry.
See the full recipe from Vegetarian Times here.
- 1 ½ cups whole-wheat flour: 25 cents
- 1 cup all-purpose flour: 17 cents
- 1 ½ teaspoons salt: 24 cents
- ½ teaspoon chili powder: 29 cents
- 4 tablespoons cold soy margarine, cut into 1/2-inch cubes: 52 cents
- ½ cup unsweetened applesauce: 33 cents
- 1 tablespoon white wine vinegar: 7 cents
- 1 tablespoon olive oil: 10 cents
- 1 medium onion, chopped: 79 cents
- 1 cup cooked black beans: 43 cents
- 1 clove garlic, minced: 10 cents
- 2 bananas, peeled and diced: 38 cents
- 1 teaspoon ground cumin: 20 cents
- ¼ teaspoon cayenne pepper: 5 cents
- ¼ teaspoon ground coriander: 7 cents
- 1 teaspoon red pepper sauce, such as Tabasco: 5 cents
Total cost: $4.04Cost per serving (makes 6 servings): 67 cents
3. Mexican Quinoa Casserole
The great thing about this dish is it can feed up to eight people, and it’s incredibly easy to prepare.
Just combine the ingredients in a baking dish, cook for roughly 30 minutes, and it’s ready. Couldn’t be simpler.
The recipe includes vegan cheese, but you can omit it if your budget doesn’t allow.
See the full recipe from blogger Chocolate Covered Katie here.
- 1 cup uncooked quinoa: 45 cents
- 2 teaspoons chili powder: $1.16
- ½ teaspoon cumin powder: 29 cents
- ¼ teaspoon garlic powder: 18 cents
- ¼ teaspoon salt: 4 cents
- 1 can of black beans: 79 cents
- 1 can of corn: 88 cents
- 1 cup crushed tomatoes: 28 cents
- 1 bell pepper: 99 cents
- ½ cup onion: 40 cents
- 1 cup vegan cheese: $4.49
- 1 cup water: $0
Total cost: $9.95
Cost per serving (makes 8 servings): $1.24
