How to eat as a vegan on a budget
A vegan diet can be affordable, maybe even cheaper than other diets, especially with whole plant foods. Here is a glimpse into the world of very affordable healthy vegan food.
Seasonality
Buy fruits and vegetables that are in season. Different produce will be more abundant and cheaper at various times of the year. Recently where I have been living, grapes were in season in summer and seemed to be cheaper than berries. Then apples became the fruit of choice as the weather cooled. If a food is not in season but appears in the stores, it could be more expensive and maybe shipped from further away. It's not worth your hard earned cash. It might not be sustainable either. Stock up on the right foods when they are in season.
Choose locally abundant foods
Every location will be home to particular foods. A resident of Queensland might find deals for pineapples that were grown nearby. Someone in the Blue Mountains could discover more available potatoes and kale (just a guess). Local foods will cost less and also help the planet as they require less transportation.
Shop the clearance section
Clearance shopping is an especially good strategy for the fresh produce. I recently bought a chunk of cabbage for 69 cents (I am based in Australia and had been travelling in the coast). I did this more to prevent it from landfill. It was a bargain anyway.
Have a quick glance around the supermarket. Look for the clearance stickers. A small shop might have a clearance section in the fridge area or on a table near the register. Know where to find those marked down foods.
Check if something is really a good deal. Some products will be discounted by a tiny percentage. Sorry but if I'm only 'saving' two cents and I hadn't planned on buying it anyway, why should I get it? But if something is half price and I can imaging using it, then sure. It's good. Be conscious of how you shop the sales.
If you are going to buy these marked down foods, check the expiry and use or preserve them soon. Otherwise, it would be a waste of money and food resources. It could have gone to someone who would have used it. This is not about shaming. Life is a handful and nobody is perfect. Just try to use the food so it doesn't spoil.
Shop in bulk
Step one is to think of how and when you would use the chosen quantity of food. I say that as two cauliflowers sit in my kitchen. Two had been cheaper per item than if I had just bought one. Someone will be eating plenty of cauliflower wings soon. I wouldn't want any more though. A realistic bulk purchase can be a wise budgeting decision.
I mainly get large quantities of foods that will be used a lot. These choices also save time because I don't have to keep going out and topping up the supply so often. I like to get bulk chia seeds because they should be cheaper than smaller quantities. A good couple of kilograms of potatoes should store well in a dark dry cupboard. Some people buy large bags of potatoes. Do what feels right.
Some pantry essentials are good in bulk packs. Be ready to have (ideally sustainably sourced) containers that will fully seal the foods. I once bought a giant bag of brown rice. I didn't actually have enough containers for multiple kilograms of these grains. I tied the top of the bag with rubber bands. It did not look sealed up enough. In the name of food safety and longevity, at least to be careful, have enough containers before investing in lots of food.
Focus on basic cheaper whole plant food staples
Bulk out the meals, snacks and drinks with cheaper whole foods. Get familiar with the more affordable staples. Here are some known basics: oats, beans, lentils, potatoes and rice. These ingredients can be combined with more fresh seasonal produce.
Some foods are comparatively more affordable than interchangeable alternatives. Peanuts could be cheaper than other nuts. Frozen peas should be more economical than fresh pea pods. Rice might be more abundant per dollar than quinoa. Use more of the basics and treat yourself to some of the premium foods when possible.
Cook you own dry beans and lentils
Dried legumes are known to be cheaper than cooked (often canned) versions. Cook them yourself. It's pretty easy. Most pulses are prepared with a routine of: rinse, soak, rinse, boil, rinse. That's what I do anyway. Be sure to read some instructions on the packet, on the bulk tub or online. It is achievable and worth the saving.
Beans, lentils and split peas are like magic. They are versatile enough for different meals. So they can feed you for less without becoming boring. The increase in size when cooked. It becomes a great abundance. Even a jar or two of dry beans can become so much food. Beans and lentils are the solution to almost everything.
Eating out for less
This issue does not have a simple answer. Eating out can be affordable or expensive, especially for vegans, depending on the location and available menus. Asian restaurants may offer the vegetable dishes for cheaper prices. A bean burrito could be cheaper than meaty ones. These are the easy examples. But they do not give the whole picture.
I have heard of people's disappointment in which the cost was not justified by enough perceived value. I once received a 'salad sandwich' that was basically side garnish in dry generic sliced bread. It had a low price but did not seem nourishing. Other venues might have only one vegan option - perhaps an unhealthful bowl of deep fried chips. Let's have some hope. Some food providers have an opportunity to learn more about how to feed vegans. See if a business may be open to changing in the future. Let's also be real about this. As a vegan, get in the habit of researching venues before arriving. When possible, visit a place that has more good value options.
It's not all doom and gloom. Let's focus more ways to hopefully see a positive experience when eating out for less. Use the Happy Cow app to find good value vegan-friendly eateries. This is a great way to get fed when travelling or celebrating too. Try eating pizza without cheese. It could save a few dollars if vegan cheese would have cost more. Look for a (hygienic) buffet style place that has plenty of vegan options. I really miss my previous neighbourhood's local veg restaurant because the 'all you can eat' deal fed me so much. The point is, there are ways to eat out as a vegan and get real value.
Sensible variety
This idea requires the most explanation. I heard that a good diet should have diverse plants. Is that goal achievable on a budget? I try to use little amounts of the expensive foods and an abundance of the budget friendly foods. That balance is as idealistic as any other 'balance.' It's a good aim anyway.
Know your options and preferences
There are so many ways to feed yourself a vegan diet for less money. Is a vegan diet more expensive? I say a vegan diet is actually more affordable. Basic whole plant foods can be very economically favourable when bought in season, in bulk or simply with a good deal.
Affordable healthy plant based grocery shopping. Image: iStock, edited.
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