How To Eat a Plant-Based Diet on a Budget

How To Eat a Plant-Based Diet on a Budget

Learning how to eat a plant-based diet on a budget is all about knowing which foods are filling and
inexpensive. It might seem like you’ll run up a huge grocery bill after looking at the prices of organic vegetables, but most plant-based proteins are actually significantly less expensive than fish, poultry, and meat! It also seems like the price of dairy and eggs is getting higher and higher every year, so you’ll actually save a ton of money by shopping for more plant-based items.

Sometimes, you can save money by buying in bulk at a warehouse store. Most of the time, you can save money just by knowing your staple foods. If you avoid the expensive processed foods and only eat items like store-bought vegan cheese and tofurkey on occasion, you will keep more money in your wallet than you expected. We put together a list of the most inexpensive plant-based foods to help you learn how to eat a plant-based diet on a budget. It’s definitely possible, and we’ll help you get there!

If you’re switching to a vegan lifestyle, you should also check out the essential herbs, spices, and flavorings for your plant-based kitchen, as well as our list of pantry essentials.

1. Beans and Legumes ($1-2/pound)

how to eat a plant-based diet on a budget

Chickpeas, black beans, lentils, and split peas are super inexpensive, especially if you buy them dried. These items also happen to be great sources of plant-based protein and fiber, so they’ll fill you up and keep you feeling full for hours afterward.

Beans and legumes are our go-to ingredients for the majority of our favorite plant-based recipes. Here are some of our go-to ways to use these staple ingredients:

    Plant-Based Slow Cooker Chili
    Gluten-Free Mango and Black Bean Taco
    Easy Lentil Vegetable Loaf
    Quick and Easy Slow Cooker Black Bean Soup for Two
    Buffalo Ranch Chickpea Burger using Plant-Based Ranch
    Vegetarian Mushroom White Bean “Meatballs” with Chimichurri Sauce
    “Flush the Fat Away” Lentil and Vegetable Soup
    Mushroom Fajitas With Lentils Recipe

2. Grains ($0.50-$4/pound)

I wouldn’t recommend going gluten-free while you’re on a vegan diet because grains are such an easy way to bulk up your meal without breaking the bank. Barley and whole-grain products (like egg-free pasta, tortillas, bread) are great ways to add balanced, heart-healthy nutrition to your every day life without spending too much money.

There are plenty of gluten-free grains if that’s the route you’d like to follow. Look for quinoa, brown rice, rolled oats, or millet and use them in some of these vegan grain recipes.

    Chickpea Mediterranean Rice
    Peanut Chickpea Buddha Bowl
    Quinoa Apple Breakfast Bowl
    Easy Vegan Eggplant Parmesan Over Quinoa
    Avocado Vegan Fudge Brownie Recipe
    Whole Grain Peanut Butter and Fruit Toast
    Tabouleh Salad with Whole Wheat Pita Crisps

3. Frozen Vegetables ($0.50-$2/pound)

Frozen veggies get a bad rap, but sometimes they’re actually healthier for you than fresh vegetables! That’s become some vegetables lose their flavor and nutrients as they sit on the shelf. Some vitamins and minerals (like thiamine and beta-carotene) actually increase when they’re frozen.

You’ll also find that frozen vegetables are much less expensive than their fresh counterparts, especially when fresh vegetables aren’t in season. So don’t be afraid to pick up some frozen veggies as a way to answer the question of how to eat a plant-based diet on a budget. Here are some great ways you can use frozen vegetables.

    Cauliflower Holiday Stuffing
    Broccoli and Mushroom Stir-Fry
    Super Easy Cauliflower “Fried Rice”
    Quick & Easy Cauliflower Stir-Fry
    Skinny Zucchini Pasta & Baby Spinach
    Easy Vegetable and Barley Soup
    Vegan Spinach and Artichoke Dip

4. Tofu and Tempeh ($1.50-$2.50/pound)

Both tofu and tempeh are made from soybeans. Tofu is created from curdled soy milk that’s pressed into a block, and it’s famous for having a neutral flavor. That means it takes on other flavors exceptionally well as it cooks. Tempeh, on the other hand, is made from cooked, fermented soybeans and has an earthy, nutty flavor.

Both of these plant-based proteins cost significantly less than meats, and they’re a great way to feel full and satiated while eating a plant-based diet. If you’ve never cooked with tofu before, get started with these recipes.

    Baked Tofu Chunks with Cajun Spice Dry Rub
    Gardener’s Pie
    Maple Glazed Tempeh with Quinoa and Kale
    Spicy Breakfast Tacos
    Spicy Grilled Tofu with Szechuan Vegetables

5. Potatoes and Sweet Potatoes ($0.40-$0.80/pound)

As compared to other fresh vegetables, potatoes and sweet potatoes have a high starch content. Whether you’re bulking up a soup or making a stuffed sweet potato, these tubers will give you a lot of bang for your buck when it comes to calories per dollar.

Since you can serve them for breakfast, lunch, and dinner, potatoes and sweet potatoes are a great way to eat a plant-based diet on a budget. Try using them in some of these recipes.

    Sweet Potato Breakfast Recipe
    Rosemary Roasted Potatoes and Vegetables
    Oven Sweet Potato Fries
    Plant-Based, Old-Fashioned Potato Salad Recipe
    Spicy Black Bean and Sweet Potato Burger with     Avocado Sauce
    Curried Sweet Potato and Spinach Salad