Following a vegan diet doesn’t have to break the wallet or require a shopping trip to an expensive grocery store like Whole Foods. Those switching from animal products to plant-based diets have many options to lower their food bills.
Consumers can find inexpensive vegan foods in any grocery store, whether fresh, canned, packaged, or frozen. When people hear “vegan,” many wrongly equate it with costly “organic” products.
“Many plant-based foods are naturally inexpensive — think frozen fruit, vegetables, beans, legumes, and whole grains,” says Alex Caspero, a registered dietitian at Delish Knowledge. “The meat alternatives and vegan specialty items can be expensive, but those aren’t necessary in a vegan diet.”
Caspero adds, “For further savings, bulk grocery stores, like Costco and Sam’s Club, offer inexpensive staples to stock up on.”
Buy in bulk when possible
Bulk grocery stores offer grains, nuts, beans, cereals, dried fruit, and more, often for less than prepackaged foods. They’re good to have on hand, as they have a longer shelf life than something like dairy products or meat.
“Stick to food that’s filling and good for you, like potatoes, sweet potatoes, oats, and brown rice,” says Abi Cowell of Very Veganish. “Buy these already inexpensive foods in bulk to save even more money per pound and learn different ways to make them. They’re so versatile!”
Seek out store brands
Almost every large grocery chain offers store-brand canned and packaged foods comparable to more expensive name brands. Instead of buying that can of Green Giant chickpeas, check the price of the store brand.
Every so often, you may want to double-check the ingredients to ensure the cheaper alternative isn’t sneaking in additives. Chances are high, though, that it’s mostly the same and has identical or very similar nutritional values.
Load up on beans and legumes
According to PETA, beans and legumes are protein-rich and packed with nutrients essential to a vegan diet. In addition to their nutritional value, beans are sating, cost-effective, tasty, and versatile.
Around 3 ½ servings of either black, pinto, red, or garbanzo beans cost 78 cents each. Based on local pricing, ten servings of dried black beans cost only $1.58, and 13 servings of lentils run consumers just under $1.
Go bananas
Bananas cost about 57 cents per pound, making them one of the cheapest fruits in the produce section. Whether cut up and mixed with morning cereal, blended in a smoothie, incorporated into banana bread, or eaten right from the peel, bananas are inexpensive and adaptable ingredients that also boost your daily dose of potassium.
Frozen fruits and veggies are cost-effective
Although many prefer fresh fruits and vegetables, they can spoil quickly and compound food waste if not eaten quickly enough. Home cooks can keep frozen foods almost indefinitely until needed.
PETA estimates the prices of several frozen vegan foods. Frozen mixed berries cost about $5.49, while a frozen veggie blend (22 servings) costs $5.68, broccoli florets (17 servings) cost $5.68, and chopped baby spinach (six servings) costs $1.92.
“Frozen fruits and vegetables are just as nutritious as fresh and almost always less expensive,” says Caspero. “I like using frozen recipes where texture doesn’t matter, like homemade fruit puddings, smoothies, and soups.”
Dairy and meat alternatives
Soy milk is the least expensive alternative to cow milk, but there are other options — oat, soy, almond, macadamia, and otherwise. The dairy alternative market continues to expand as American consumers become increasingly aware of wellness trends, mindful eating, and animal treatment concerns among well-known brands.
Although both Impossible and Beyond alternative meat brands offer desirable meat substitutes for vegans, they tend to cost more than meat unless you watch out for weekly sales. Other types of veggie burgers on the market cost as little as $2.83 for four servings. Some folks might even prefer creating their own veggie burgers from beans, grains, nuts, sweet potatoes, mushrooms, or beets to keep costs down.
Tofu, a tenured meat alternative, remains relatively inexpensive. Five servings cost about $1.68.
Keep snacks simple
Loading up on brand name packaged snacks can get costly. Consider chips and salsa, pita bread and hummus, celery and peanut butter, raw veggies, baked potato wedges, trail mix, pretzels, popcorn, and even pickles with mustard.
Meal prepping keeps costs down
Consider easy overnight oats for a low-effort, nutritious, and relatively inexpensive breakfast.
Combine 1/2 cup of rolled oats, 1/2 cup preferred milk, one tablespoon of maple syrup, and 1/4 teaspoon of vanilla extract in a bowl. Refrigerate your mix overnight and enjoy the following morning. Easy overnight oats are versatile and modified by adding diced apples, bananas, peanut butter, pecans, and cinnamon.
Weekly meal prepping provides ample leftovers for lunches and dinners. Cook staples such as potatoes, rice, lentils, and beans and incorporate them into meals for no-muss, no-fuss lunches and dinners like veggie tacos, cheese-free pizzas, loaded baked potatoes, nutritious salads, and vegan chili without several store trips or overspending.
Grow fruits and vegetables
Those with yards or access to community gardens can consider growing fruits and vegetables to cut costs. Not only is getting in touch with the earth and growing food personally satisfying, but nothing is more cost-effective than stepping outside and picking fruit without paying retail price.