Many people are under the assumption that a vegan diet is expensive. Even though some are aware that raw meat costs more than fresh vegetables, they still believe this. A part of this misconception has to do with living in food deserts, where it's difficult to obtain nutritious food altogether. When the "good" foods aren't easily accessible, it's hard to eat right whether you're on a budget or not. However, eating vegan or healthier in general could be easier to do on a budget than you think. Here's four ways:
1. Shop at regular grocery stores and farmer's markets.
A main reason for the assumption that eating vegan is expensive comes from believing that you have to shop at big name health food stores like Whole Foods and Trader Joe's. You don't. You can shop anywhere there's produce.
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“Organic and specialty stores are great, but it’s certainly not necessary to empty your wallet in order to eat healthfully,” said Kathy Fretson, a health and wellness activist in a recent Huffington Post article.
Purchasing produce at smaller chains, co-ops and farmer's markets are great options. With farmer's markets, you'll get fresh fruits and vegetables - usually grown locally - for much less.
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2. Use foods that you already have.
Many of us already eat a ton of vegan foods, like collard greens, cabbage, and beans and rice. We just put meat and dairy products in them. This goes to show that you don't have to switch up your entire grocery list to adopt a vegan diet. Just leave the meat and dairy in the frozen section. You'd be surprised to learn that being vegan can be about the same or less than what you're spending on groceries now.
According to Fretson, “Many staples of a vegan diet cost very little and can be found in any grocery store — not just in specialty markets. Whole grains like quinoa or barley or brown rice, legumes like chickpeas or soybeans, and other beans like black-eyed peas and black beans are very inexpensive — certainly cheaper than processed and packaged foods.”
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Vegan foods you may already have:
- Vegetables (greens, cabbage, okra)
- Fruit
- Beans
- Potatoes
- Oatmeal
- Rice
- Bread
- Herbs and spices
- Nuts and Seeds
3. Meal prep
One way to adopt a vegan diet on a budget is to find recipes that include multiple servings for a low cost. This way, you can prepare several meals that'll last you throughout the week, also known as meal prepping. Start by using foods that are already in your kitchen, like vegetables and rice.
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At first, meal prepping may feel something like repeating Thanksgiving dinner for two weeks after Thanksgiving, which we all love. But, the more experienced you become with preparing vegan dishes, the more creative you'll get.
“Bought in bulk whole grains and beans can cost just pennies per meal. And because they are full of fiber, they make you feel full and satisfied (put them into soups, stews, salads, burritos, etc.), without the dangerous saturated fat of animal protein,” Fretson said.
We brag about using seasoning in our foods, right? Well, there's nothing like a good vegan recipe, where we can't rely on meat for flavoring, to test out our true cooking skills.
Recipes to consider:
- soups
- stews
- salads
- burritosd
Tip: Sometimes, frozen fruit can be more expensive than buying fresh fruit. But, if you buy it fresh, you can clean it and freeze it yourself.
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4. Substitutes
Meat and dairy substitutes are another area where things can get costly. It can also become counterproductive if your goal is to obtain a healthier diet, considering many of them are processed and high in sodium (like the real thing). Keep in mind that all vegan foods aren't healthy.
If you must use a meat or dairy alternative, shop the sales and regularly check the clearance section. Actually, this is a good idea for your entire grocery list. Avoiding substitutes, when they aren't on sale, is a good way to save and keep your diet healthy. It'll also help you to maintain your appreciation for alternatives to meat and dairy products when they're on sale again.
Tip: Swap out frozen fruit for fresh fruit. Sometimes, frozen fruit can be more expensive than buying fresh fruit. But, if you buy it fresh, you can clean it and freeze it yourself.
