How to eat a plant-based diet on a small budget: Save money with vegan foods


With New Years Day approaching quickly, now is the time to make resolutions that you can keep to ensure that the next year will be better than what we write in the books. Every year we set new goals and decide to do better to focus on what matters most. The main resolutions of the past year have been to improve fitness, lose weight, eat healthier food, and make our health a priority (makes sense). This year we are adding another important concern: save money! But how do you eat healthier – and focus on immune-boosting plant foods – without spending a fortune?

Fortunately, it’s possible to follow a healthy, plant-rich diet – one that provides plenty of immunity-boosting nutrients from fruits and vegetables, healthy whole grains, protein-rich legumes, and beneficial nuts and seeds – and all of this while keeping an eye on our wallets? It is possible, and we have the tips you need to do it.

A more plant-based diet is often mistakenly perceived as expensive, like shopping at Whole Foods and spending your “whole paycheck” on. It’s just not like that. If you spend most of your time picking your ingredients on the shelves and not stopping by the meat counter or dairy section of the supermarket, not only can you achieve your healthy eating goals, but it can also save you time. Among all the top reasons to choose a plant-based diet, saving up is one of the most legitimate. The other is for health and the planet.

Eating more plant-based foods helps ward off disease, Studies show it helps boost your immune system. Research shows that eating a predominantly plant-based diet and avoiding meat and high-fat dairy products also lowers the risk of heart disease, type 2 diabetes and certain types of cancer, as well as the risk of high blood pressure, obesity and death from all causes.

How much can I save on plant-based shopping?

Switching to a plant-based diet can feel daunting at first, but as more plant-based options become available and dairy and meat continue to experience disruptions in the supply chain, eating vegan or plant-based foods actually becomes cheaper than choosing animal products. According to researchers from Deakin University’s School of Exercise and Nutrition Sciences, who published a recently published study, switching to plant-based foods can save $ 1,260 a year shopping for a family of four just by switching to plant-based foods.

The study took into account all of the necessary nutrients required for a balanced diet and found that by focusing meals on vegetables, legumes, and other plant-based foods that provide essential nutrients, you will get plenty of protein and macronutrients with a plant-based diet can take and actually save money.

“It is often given the impression that a healthy diet that is also good for the environment is unattainable, partly because it costs more,” said Tara Goulding, one of the study’s lead researchers. “This study shows that Australians can be assured that a healthy diet that supports the planet will be more affordable than what they would normally eat.”

The Deakin University study showed the common misconception that plant-based foods must be more expensive because of the cost of growing them, transporting them to the store, and the fact that they are perishable. While some specific herbal products may cost more than animal products, a balanced plant-based diet costs less overall.

Another report from Oxford University analyzed plant-based cost-effectiveness worldwide and found that in 150 countries, healthier and more sustainable food cost less in developed regions. “Eating healthy was on average 22 to 34 percent cheaper in middle- to high-income countries, but at least 18 to 29 percent more expensive in middle- to low-income countries.”

Unfortunately, the same is true of America, where low-income neighborhoods that have less access to large markets with areas of product that offer choices at reasonable prices are food deserts. Sometimes it’s best to buy frozen vegetables and fruits, or even canned ones (but with no added butter, sugar, or sauce).

“We believe that the fact that vegan, vegetarian and flexitarian diets can save you a lot of money will surprise people,” said Dr. Marco Springman, Oxford University researcher. “When scientists like me advocate healthy and environmentally friendly nutrition, it is often said that we are sitting in our ivory towers promoting something that most people cannot financially achieve. This study shows that the opposite is true. These diets could be better for your bank balance as well as your health and … the planet. “

Veganuary, a movement promoting vegan or plant-based eating, commissioned another story in January showing consumers can save money by shopping for plant-based foods. based meals, the report found.

Sales of plant-based meat and other products skyrocketed in the first few months of the pandemic shopping and stayed strong over the past two years. “The COVID-19 pandemic has sparked a huge surge in people interested in a plant-based diet – be it their health or the health of our planet,” said Veganuary US director Wendy Matthews. “This new study shows that people can protect their health, the planet and their wallets with a plant-based diet.”

This will save you money on food

Buy in bulk

For items like beans that have a long shelf life, head to the area of ​​the store where they are kept in large containers. You can fill your own bags with nuts and seeds from the larger dispensers in the store, which is usually cheaper than the prepackaged bags. This way too, you can buy more or less of your favorites and only use what you need

Buy frozen

Frozen vegetables are as high in nutrients and antioxidants as fresh, and sometimes even more, as they are flash frozen when picked and don’t lose their freshness during shipping and storage before they get home. Frozen fruits make for delicious smoothies, and frozen vegetables make sure you always have healthy alternatives on hand for dinner.

Swap non-dairy products

In view of the current shortage of cream cheese and other animal products, these prices are rising and suddenly it can become cheaper to exchange dairy and meat-free products. Nutritionists all have their favorite swaps that they recommend to their clients. Here are 11 easy dairy-free swaps to try today if you’re going to be plant-based and want to save money. Instead of eggs, try scrambled tofu eggs, which are high in protein and cheaper than most egg substitutes.

When browsing the grocery shelves in the New Year, it can be intimidating at first to avoid some familiar products. But several outlets have prepared herbal-based guides for beginners.

Here are cheap, vegan, and vegetarian recipes

The beetroot has compiled a list of the five cheapest plant-based dinners to cook with from recipe developers Broke Bank Vegan. Some of these recipes cost less than $ 1 per serving.

Tuscan chickpea soup recipe

Vegan chickpea pot cake recipe

Vegan Spinach Artichoke Dip Recipe

Vegan sweet potato shepherd’s pie

Vegan shopping list on a budget

  1. Bean sprouts
  2. Beans and lentils
  3. Beets
  4. Bread (whole grain)
  5. broccoli
  6. the Brussels sprouts
  7. Cabbage
  8. Carrots and celery
  9. cauliflower
  10. Chickpeas
  11. Kale
  12. aubergine
  13. frozen vegetables
  14. Kale and spinach
  15. non-dairy milk
  16. Oats and whole grains
  17. Onion and garlic
  18. Parsley and coriander
  19. Pasta (whole grain)
  20. peanut butter
  21. peas
  22. potatoes
  23. Rice and quinoa
  24. to squeeze
  25. Crackling peas
  26. Beans
  27. Sunflower seeds
  28. Sweet potatoes
  29. Tomato sauce
  30. tomatoes

Bottom line: To save money in the New Year, consider a plant-based diet.

Avoiding meat and dairy products and eating more plant-based foods that are self-cooked and saturated fat free can save you money while helping the environment and improving your personal health. Eat plant-based foods for the planet, yourself, and your wallet.

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