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in my freezer and just take out what I need on a daily basis. You can also use canned beans or legumes for convenience.
They're a little more expensive, but still a very viable option for a budget vegan diet. When it comes to canned goods, look for low-sodium options whenever possible.
Tofu is also very budget-friendly and is a fresh product. Keep an eye out for mark downs as tofu can be frozen too, the texture will become a little bit chewier which is good for using tofu as a substitute for ground beef in recipes like chili or pasta.
It's usually best to go with the largest available package, provided you know that you will finish the product before it expires. Nuts and seeds freeze very well, so I suggest that you freeze most of what you won't use right away and keep a small amount at room temp for you to consume.
I often find that a lot of packaged vegan meat and cheese substitutes are similarly priced compared to their non-vegan counterparts of medium quality. However, they're often the items that cost the most compared to their volume.
Watch for sales, or close-dated items that are discounted, and pick up these items then. Where I live, vegan substitutes don't have a high turnover rate so they get marked down fairly often. Make sure to use them quickly, or freeze them if appropriate. Consider making your own vegan burgers, they're very cheap to make, more nutritious and fresh than most store bought veggie burgers.
You can easily form our Vegetable Lentil Loaf recipe into veggie patties and cook them in a skillet - cheap and super nutritious! Volume purchase items that you're certain you will use before their expiry date. Watch best before dates, if there's a great deal on a product, buy multiples if the item is far dated.
An example where I find this works great is on shelf stable non-dairy milks like Pacific Natural Foods Organic milks , they're often dated for a month or more if left unopened, so it's a great item to stock up on. Find a schedule that works for you, and stick to it.
I like to grocery shop every 5 days, this way I don't have to buy quite so much produce and risk any of it going bad. Save your receipts so that you can go back and see what you're buying during each shopping trip, and how much you're buying.
This will prevent you from running out of some items, while overbuying and wasting others. You will also see which items you may want to cut down on, or eliminate completely from your shopping trips.
One of the best parts of eating vegan is that you don't need to buy all of the fanciest ingredients or "super foods". You can easily enjoy the benefits of eating healthy on a reasonable budget, it just requires a little extra planning and dedication. Make sure you're aware of how much you have to spend on food, and stick to it.
It can be helpful to keep a mental tally, or round and add prices on paper as you go to make sure you are staying on budget. Use our resource Building a Healthy Vegan Grocery List to help you put together a budget vegan grocery list.
Follow the tips above and stick to the healthy vegan staples like fresh or frozen fruits and vegetables, whole grains, beans and legumes, tofu, nuts and seeds.
You'll find that building a budget grocery list is a breeze! subscribe Search. menu icon. Facebook Instagram Pinterest Tumblr Twitter. search icon. Home » Vegan Resources Veganism can easily be tailored to fit into most people's lives, regardless of income.
How to Compare Prices Prepare Your Own Food Make the Most of Your Shopping Trip How to Build a Budget Grocery List Comparing Prices Most grocery stores display the unit price for each item, but a lot of grocery stores also display the price per weight for items.
Produce: Fresh vs. Frozen If you're into making smoothies, adding fruit to oatmeal, or baking with fruit, consider buying frozen fruit.
Bulk vs. Packaged Purchasing some items from the bulk sections can be a great way to save money, especially if you only need a small amount.
I think at that point, any grain would have had the same effect. Like it? Share it! Email Twitter Facebook Pinterest Pocket.
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When you prepare your own vegan meals, consider cooking large batches and freeze the leftovers in meal-sized containers this will make them more budget-friendly. Whole, plant foods are loaded with all the essential nutrients your body needs and should be the base of your healthy diet.
The great thing about these unprocessed and pure foods is that they are also the cheapest ones out there, especially the starchy foods. So make sure you base your vegan recipes around these low-priced yet super healthy and nutrient-dense goodies.
Veggies: Get em at your farmers market and maybe a vegan donut?! Big packages or family packs usually provide much better value for the cost than small containers or bags. Look out for the unit price which tells you the exact cost per pound, liter etc. This makes it easy to compare products and choose the cheapest option.
Make starches your base and experiment with simple but flavorful ingredients and spices. Not stuffing your recipes with too many ingredients will make things easier on your digestion, too.
Think of baked potatoes with homemade sugar-free ketchup , roasted pumpkin with guacamole or banana ice cream. Sounds delicious, right? Ripe or even overripe fruit can still be frozen and turned into a delicious smoothie later on. Frozen vegetables can make a tasty stew or soup.
Whenever you find an exceptionally good deal on fresh produce, you can stock up and freeze them as well. Some foods can easily be made by yourself. It surely requires a bit of time and effort, but the savings can be huge compared to the canned or packaged versions.
Dry legumes, for instance, can be up to 5 times cheaper than canned. Other items that could be prepared by yourself include plant milk, sauces, or spreads.
Here are a few recipes to inspire you:. Foods that are grown in season not only taste better but also are a lot cheaper. That may be root vegetables and citrus fruits in winter, squash and figs in fall or watermelon and nectarines in summer.
For a full overview of what foods are currently in season, have a look at this seasonal calendar. Buying directly from the grower supports your local community and is also cheaper in some cases. Helping you keep costs down and meet your budget needs. Find a farmers market close to you here. If there is more than one grocery store available near you, have a look at the different offers and discounts.
You can find information about current offers and coupons in the newspaper or online. Doing a little bit of research helps you to find the best deals across different stores and supermarkets.
It can also inspire you to adapt your meal plans to the foods that are currently on sale and, therefore, give you some added variety.
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