The pricey green smoothies and jackfruit tacos all over Instagram can make veganism seem like a luxury hobby. Plenty of vegans report spending $50 or more a week on groceries for themselves, according to this Reddit thread.
Still, I manage a diverse and nutritious vegan diet for only $30 weekly, down from the $45 I was spending when I first switched to plant-based eating just over a year ago.
With a few tactics, money shouldn’t keep you from adopting a vegan lifestyle. Here’s how you can cut reliance on animal-based foods without blowing your grocery budget.
Fill Your Cupboards With Bulk Basics
Buying dried staples in bulk is extremely economical and gives you a filling, wholesome foundation for many meals. Dried beans can be up to 68% less expensive per serving than canned varieties on average, and bulk grains such as oats and quinoa are useful and simple to prepare.
Compare prices at nearby stores and online sellers to find the best deals on your bulk favorites; I mostly shop at HEB these days.
Keep in mind, though, bulk only saves money if you actually use what you buy. Don’t purchase a giant package of something the first time you try it; if couscous isn’t for you, that five-pound bag quickly becomes wasted cash.
Quit Paying for Almond-Flavored Water
Plant milks are tasty and healthy, but many cost a lot for a product that’s largely water.
So how do you avoid dry cereal? I blend my own plant-based milks at home.
Quinoa milk is my top pick because it’s higher in protein and super simple to make; all I need is a blender I bought for about $15.
Rice milk is even cheaper and just as straightforward. If you feel adventurous, try almond or cashew milk. If you can buy it in the store, you can likely make it yourself for less.
Stock Up on Frozen and Canned Produce
Fresh produce can be costly!
Fortunately, you can fulfill your nutritional needs by choosing store-brand frozen or canned fruits and vegetables. Use these budget-friendly items to complement any fresh, in-season produce you can afford.
Canned fruits and veggies are substantially cheaper than fresh with minimal loss of nutrients, according to this Michigan State University analysis.
If you don’t like certain canned options, many of their frozen versions are also less expensive than fresh alternatives.
Add Flavor With Spices
If your cooking at home is dull, you’ll be tempted to spend extra at restaurants or buy ready-made meals. Buy a handful of spices so you can prepare home-cooked dishes that satisfy both your hunger and your taste buds.
I regularly use cumin, turmeric, chili powder, garlic powder, onion powder and dried ginger. Your spice shelf will vary depending on the cuisines you enjoy; search for recipes in your favorite cooking styles to figure out what to keep on hand.
Master Simple Recipes
Just like blandness can send you to restaurants, not knowing quick, simple meals can push you to eat out more often.
Breakfast can be as simple as a jar of oats mixed with plant milk, flaxseed and fruit, left in the refrigerator overnight.
Preparing lunches isn’t hard either if you set aside a meal-prep day each week to make a batch of burritos, sandwiches and salads.
Make Your Own Shakes and Snack Bars
Commercial protein bars and shakes tend to be pricey and loaded with sweeteners. Making them yourself saves money and lets you control the ingredients.
Need quick carbs for your workouts? Try no-bake oat energy bites.
Trying to raise your protein intake? Purchase an unsweetened plant protein powder and blend your own shakes.
Avoid the Temptation of Specialty Health Stores
Do you have to shop at an upscale health-food market to be vegan? Not at all! You’ll often save money and eat more nutritiously by avoiding aisles full of pricey, processed vegan products.
When I shop at HEB, my cart is mostly legumes, whole grains, fruits and vegetables. Visiting stores like Whole Foods tends to lead to impulse buys — a Daiya cheesecake is a tasty treat, but if it becomes a habit it will harm both your budget and your health.
Remember Your Supplements
This may not seem like a financial tip, but investing in your health is the best long-term expenditure. I take a multivitamin that includes B12, zinc and iron, and I add foods like ground flaxseed to my meals to get omega-3s.
Be sure you’re caring for yourself as well as the planet!
Sample Day Menu for Budget-Friendly Vegan Meals
Overnight oats:
1 cup bulk oats (21 cents)
½ cup homemade quinoa milk (28 cents)
Seasonal berries or fruit (50 cents)
Chana masala burrito:
Tortilla (27 cents)
1 cup chana masala, made with this recipe but using dried ginger and garlic instead of fresh ($1.72)
Pasta:
Spaghetti (56 cents)
Tomato sauce (24 cents)
Frozen or seasonal vegetable (50 cents)
Total for the day: $4.28
Your Turn: Do you follow a vegan diet? How do you keep your grocery spending low?
Alex Rivers grew up in Alaska, studied at Columbia University in New York, and currently serves in AmeriCorps in Austin, Texas.
For more ideas on eating plant-based without overspending, check out cheap vegan meals for extra tips and recipes.
