Many people think eating plants is expensive. After all, a small container of berries can cost upward of $5. But plant-based foods are also some of the most affordable and healthy items on store shelves.
A simple potato or can of beans costs less than $1 and can serve multiple people. Eating plant-based on a budget can work for you, as long as you know what to buy.
In this article, we’ll discuss whether or not eating plant-based is actually affordable, the least expensive plant-based foods and top tips for shopping on a budget.
Whether you’re new to plant-based eating or just want to add more plants to your diet, this grocery list for a plant-based diet is here to help make grocery shopping a breeze.
Can you eat plant-based on a budget?
I’ve been a vegetarian and dietitian for a decade, and I serve my family of 4 a plant-based diet for less than $100 a week (in New York City). I’m extremely financially conscious, and I think you can absolutely eat a plant-based diet on a budget–you just have to know where to look and shop!
While some plant-based foods, like out of season fruit or vegetables, or nuts and seeds, are expensive, others, like the majority of plant-based proteins, are very affordable.
Let’s do a little case study:
Boneless chicken breast costs $3.20/lb on Amazon Fresh, as compared to a pound of firm tofu for $2.19. The chicken breast has slightly more protein, but the tofu is still a much better deal, especially if you’re buying multiple servings.
So, yes, you can eat plant-based on a budget, if you know how to shop (see tips below).
Does a plant-based diet save you money?
I think a plant-based diet definitely saves you money. Animal products, like meat, milk, eggs, butter and cheese, are some of the most expensive items in the supermarket. Alternatives like soy milk, flax meal, tofu, tempeh and beans, are much cheaper.
Although produce can be expensive, some items, like kale, potatoes, mushrooms, celery, carrots, bananas and more, are very inexpensive. Not to mention that these items supply much needed vitamins, minerals and fiber to the diet. Eating enough of these foods can reduce the likelihood that you need to pay for supplements to combat nutrient deficiencies.
Top 10 tips to save money on a plant-based diet
As a dietitian who helps others choose nutritious foods and tries to buy healthy foods for my family, I’m conscious of how much money I spend. Here are my top tips for getting more plants in your diet without breaking the bank.
1. Buy frozen fruits or veggies
If you’re making something where the texture doesn’t matter, like a smoothie, soup or dip, opt for frozen fruits or veggies. They are flash-frozen at the peak of freshness and don’t have any additives. That means they are just as healthy as fresh veggies and much cheaper!
And if you have a piece of produce that is going bad, like a bruised pepper or soft strawberries, throw those in the freezer to save for later and reduce food waste.
2. Shop in season
Seasonal produce is always cheaper than items that are out of season. That’s why watermelon or corn are on sale in the summer or squash is cheap in the fall and winter. When a piece of produce is in season, farmers have a lot of it to sell at one time. That’s why you’ll see it on sale.
Not sure what grows in what season? Shop the sales in the produce aisle, and you’ll find out. As a bonus, seasonal produce always tastes better too!
3. Buy canned food
Canned beans, vegetables and fruit are affordable and good for you. Learn more about the benefits of canned food here (and grab a recipe for Coconut Veggie Fried Rice featuring canned foods).
4. Shop the bulk section
If your supermarket has a bulk section, you can buy grains, nuts and seeds for less than the bagged varieties. Plus, only purchase the amount you’re going to use, so that none of the food goes to waste.
5. Shop the sales
Supermarkets have great sales. You can look up their circulars online before you shop and then make a list based on what’s on sale. Or if you prefer to shop on a whim, buy the items that are on sale and find recipes to use those ingredients when you get home.
6. Buy generic brands
The generic foods are practically the same as the name-brand foods. Put the nutrition label of the generic versus name brand next to each other and check out the ingredients. It’s probably exactly the same for a fraction of the cost.
7. Don’t buy something you aren’t going to eat
Everyone has the best intentions at the supermarket, but buying a piece of produce that you hate is like flushing money down the toilet. Only buy the foods that you know you will actually eat.
8. Shop at bulk stores
If you have extra storage space, the bulk stores have great deals. You can buy two loaves of bread for the price of one or double the amount of grains, like quinoa, at a wholesale store, like BJ’s or Costco. But, refer back to #7 and don’t buy foods that will end up in the trash.
9. Buy dry beans and grains
Dry beans take much longer to prepare than canned beans, but they are cheaper! These Vegan Bean Tacos use dry beans in the slow cooker. The same goes for grains, like rice or lentils. The pre-cooked options are convenient, but the dried goods are more affordable.
10. Store food properly
Don’t let food go to waste because it wasn’t stored properly. Because of the fat content, nuts can go bad quickly, so store them in the fridge or freezer if you don’t eat them right away. The same goes for whole wheat flour of flax meal.
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