Let’s bust a myth: Eating a plant-based diet doesn’t have to be expensive. Sure, comparing fresh, wholesome plant foods with ultra-processed “food” might feel that eating fresh produce is way more costly. But if you shop smart and think of your long-term health, it is very easy to eat a healthy plant-based diet on budget!
If you’re just starting your plant-based eating journey and are looking for ways to make it more budget-friendly, keep reading. I will share 11 tips on how to eat plant-based on a budget that will save you money while you eat healthy. From navigating supermarkets to getting creative in the kitchen, I will share some tips that helped me eat a healthy plant-based diet without overspending.Â
1. SHOP IN VALUE SUPERMARKETSÂ
I load up on veggies, fruits, nuts, and grains at Lidl or Aldi. You can find a variety of organic food options —oats and plant-based milk are always in my cart. I also stock up on frozen fruit and vegetables. You can also find a good variety of organic vegetables and fruit like carrots, bananas, and apples that will cost the same as regular produce. And speaking of organic…
2. BE SMART ABOUT ORGANIC SHOPPING
I love boutique organic shops or chains like Whole Foods, but most of the time, they are way overpriced. I’ve found that many organic products are much more affordable in regular supermarkets, so I would find the staple vegetables, fruit and grains there first. I would go organic for daily staples and anything you eat with the skin on, like apples and tomatoes. Buy organic oats, soya rice and tea, as those products can be high in pesticides. The rest of the produce is absolutely fine grown conventionally.
If you are unsure whether you should spend more on organic food, read this article: IS BUYING ORGANIC FOOD WORTH IT?
3. Explore Asian Supermarkets
Asian supermarkets are amazing for discovering affordable spices, sauces, and all sorts of unique ingredients. The variety is great, and the prices are always very reasonable. Asian supermarkets are also great for finding and trying new foods. I always pick up something I have never tried and incorporate it into my dishes. My new discovery is Miso paste, which adds so much umami flavour and also prebiotics and probiotics to stews and souses.Â
4. Shop Seasonally and Locally
Wait a few weeks after seasonal produce hits the shelves. First-in-season products are always very expensive, and prices tend to drop after there is more supply. For example, strawberries at my local farmers market start at 13 euros per kilogram for the first week; after 2-3 weeks, the price starts to go down to around 5-4 euros.Â
Buying directly from farmers is another budget-friendly and quality-assuring way to shop. It is also great as you are not only saving money but also supporting small, local businesses. Have you ever picked your own strawberries at a farm? It is way cheaper and can be a fun day out with a family.Â
Read: WHAT VEGETABLES AND FRUITS ARE IN SEASON IN AUGUST
5. BUY FROZEN FRUIT AND VEGETABLES
Especially in the winter months, frozen fruits and veggies are amazing. They’re picked at peak ripeness, so you get all the nutrients at a much cheaper price. And because frozen produce stays fresh for way longer, you’re less likely to waste it. I love buying frozen forest blueberries, which are way more nutritious than farmed and way cheaper than fresh ones. When buying vegetables, ensure there is no added oil, flour or other unnecessary ingredients. I always stock up on peas, soybeans and spinach (try to find spinach in small lumps, not big blocks, as they are challenging to defrost otherwise).Â
6. Use Dried Beans, Pulses, and Legumes
When I started my plant-based journey, I was buying so many jarred or tinned beans and chickpeas, but soon realised that buying dried is so much less expensive and also tastier, and I have way fewer packages to recycle. I buy my dried beans and legumes, soak them overnight, cook them, and freeze what I don’t use immediately, so it is great for batch cooking. I find they also taste better than tinned or jarred type and have a bit more crunchy texture.Â
7. Make Your Own Dips and Drinks
Hummus, salsa, guacamole—making these at home is perfect for saving money and avoiding unnecessary additives. And let’s not forget drinks like kombucha and plant-based milk; homemade versions are cheaper and tastier. I love making my own Kombucha and experimenting with different flavours.Â
You can read about kombucha hereÂ
You can read an article about the healthiest plant-based milks here
8. Grow What You Can
Not everyone has the space or time for a massive garden, but keeping a few herb pots on your window sill is a great way to save money and always have some fresh produce. Fresh herbs elevate any dish and add so much nutrition to your diet, and growing your own means they’re always on hand.
9. Minimize Waste
Fresh produce does have a shorter shelf life, but with a few tricks (like storing leafy greens in a glass of water covered with a plastic bag), you can extend it. And remember, the freezer is your friend for leftovers or surplus food.Â
You should follow @plantyou for great tips and recipes that help prevent food wastage.Â
10. Skip the Meat Substitutes
While they’re great for transitioning to a plant-based diet, meat substitutes are very expensive and not always the healthiest. I prefer making my own lentil and beet burgers or using beans, nuts, and mushrooms for mince texture in dishes like vegan spag boll or Carne Picante with no Carne :).
11. DON’T BUY INTO TRENDY SUPERFOODSÂ
Every year, there’s a new “must-have” superfood: Maca, Sea Moss, Acay, the list goes on. Instead of spending money on these, I focus on fresh, dried, or frozen fruit, vegetables and spices that are less hyped but as nutritious. Yes, Acay and Moringa are very healthy, but so are purple cabbage and sweet potato, two cheap and very nutritious vegetables.Â
CONCLUSION: how to eat Plant-based on a budget
Adopting a plant-based diet doesn’t have to mean you have to spend a fortune on food. With a bit of planning and some smart shopping, you can enjoy a nutritious, varied diet that supports both your health and your budget.
Eating a plant-based diet for over 3 years has opened my eyes to not only the health benefits but also the financial bonus. By applying these 11 tips, I’ve managed to maintain a nutritious and delicious diet that doesn’t break the bank. Hopefully, these tips will help you as much as they’ve helped me. Here’s to eating plant-based on the budget!
Please Note: This post is for informational purposes only and is based on research. It’s not medical advice. It’s always best to consult a healthcare professional with health concerns. Enjoy reading!
Silvija Meilunaite PN1-NC, is a certified nutrition coach and a writer in the nutrition and self-improvement field with a passion for exploring science-based knowledge focusing on holistic health and plant-based nutrition.
Featured in the Wellness on Time magazine.
