Going vegan on a budget might be difficult due to the abundance of fresh, complete fruits and vegetables in any well-rounded vegan diet. We’re all aware that these normally come at a premium price. Use these vegan tips and methods to create a budget-friendly vegan diet.
People are becoming more aware of the environmental impact of modern farming and the possible health benefits of eating plant-based meals; hence vegetarian and vegan diets are becoming more popular worldwide.
Fresh fruits, leafy green vegetables, nutritious grains, and lean plant proteins make up a balanced vegan diet. Fresh foods are more expensive at the grocery store, even though a typical vegan diet is packed with important nutrients that keep our bodies functioning like a well-oiled engine.
Creating a vegan grocery list on a budget with some careful planning is definitely possible. You’ve already crossed off some of the most expensive shopping items from your list by selecting a vegan diet: meat and dairy products.
Veganism does not have to be expensive. Learn how to shop vegan on a budget and prepare tasty, economical vegetarian meals for you and your family by following our advice below!
What does it Mean to be Vegan?
Vegans do not consume any goods derived from animals, and a vegan typically avoids meat, dairy, and egg products in their diet. Some vegans eliminate animals and animal-derived substances from their daily lives, eschewing animal-tested cosmetics and home products and clothes and furniture produced from animal-derived materials such as sheep’s wool, leather, suede, and fur. Veganism is practiced by people of all cultures and generations for various reasons, including helping animals, reducing their environmental effects, and even supporting their personal health.
Is it Possible to Save Money by Becoming a Vegan?
It is entirely possible to eat a vegan diet on a budget. If you choose high-priced, pre-made, high-quality meals, your shopping expense will be high, like an omnivorous diet. It’s also possible to save money by shopping bargains, selecting budget-friendly meals, and avoiding takeout and drive-thrus.
It is possible to eat vegan on a budget that is even smaller than an omnivore’s, depending on how extreme you want to go with this diet. Beans, which are dirt-cheap and widely available, are among the most important plant proteins in a vegan diet.
Eat vegan cuisine on a budget every day by preparing ahead and making wise financial selections!
How to Vegan in Budget?
1. The first step in becoming a vegan on a budget is to learn your way around a kitchen.
We love to dine out; the average American household spends about $3,000 per year on dining out. Furthermore, the average cost per meal is $13, against $4 for food prepared at home.
We’re not suggesting that you give up dining out entirely, but even cutting back by one meal per week can make a significant difference.
You will experience considerable cost savings by cooking at home more often and eating out less, allowing you to spend more money on groceries and making vegan meal planning on a budget easier.
2. Select less expensive ingredients
Even being picky with vegetables might save you a lot of money in the long run. Instead of spending money on high-priced bagged salads, zucchini, or asparagus, bulk up your meals with affordable grated carrots, broccoli, onions, or canned tomatoes.
To locate your favorite vegan meals on a budget, you’ll have to experiment with cooking. A fast Google recipe search will help you locate excellent vegan dishes with low-cost ingredients that you can incorporate into your regular menu.
You’ll become bored of beans fairly soon on a vegan diet if you’re anything like me. I like tofu so much: it’s a cheap bean protein that doesn’t taste or feel like other bean foods. This tofu fried rice recipe is filling, inexpensive, and gives you that stick-to-your-ribs feeling that light vegan meals can sometimes lack.
3. Buy dried goods in large quantities.
In general, the greater the product you purchase, the less it costs to make each unit. These savings are passed on to the consumer, resulting in you spending less on each piece. That’s the idea behind Costco and other warehouse clubs’ success, and their annual profit of $3.66 billion indicates that their strategy is working.
While you don’t need a warehouse club membership to buy in bulk, if you do, take advantage of it. Otherwise, go to your local supermarket and compare the size to the price.
The greater upfront cost of oversized family packages at your local grocery shop is well worth it since they save you a lot of money in the long term. If you can, buy in bulk for any items with a lengthy shelf life, especially dried goods.
Nothing is more expensive than throwing food out that you didn’t eat, so don’t buy a lot of fresh food unless you’re sure you’ll get through it before it spoils. Meal planning becomes a game-changer at this point!
What are the More Vegan-Friendly Advice?
Veganism may transform your life, whether out of compassion for animals, concern for the environment and your health, or a mix of the two. Get our free plant-based beginner guide for even more vegan advice, recipes, and tricks if you’re feeling extra motivated.
You can also assist others on their vegan journey if you’ve already made the switch! In 2022, the Humane League is teaming with Veganuary to encourage people to try veganism, and we need people like you to help us spread the word and support others. Sign up to join the movement and get unique access to our Veganuary Toolkit, tools to get you started, and a field organizer who can help you make your community more veg-friendly this year!
What Should I Eat if I Want to Go Vegan?
Veganism has no “correct” or “bad” way of living. You may include things you already know and love into a vegan lifestyle, and you can even employ innovative plant-based products that mimic the taste and feel of meat and dairy. In short, when you go vegan, you won’t feel like you’re losing out on anything. In fact, you might discover that you’re more willing to try new things!
However, as you move to a vegan lifestyle, you can utilize a few strategies to adjust what you consume.
1. Omnivore to Vegan
If you currently consume an omnivore diet (meat, dairy, and eggs), try gradually and deliberately transitioning to a vegan diet. You might begin by removing and replacing one ingredient at a time, or you can become vegan for one day a week, such as Meatless Monday.
It may be good to make two lists for the omnivore to vegan transition: a list of animal-based items to gradually eliminate from your diet and a list of plant-based meals to incorporate into your meal plan. You may find it easier to be vegan full-time when discovering more plant-based items to adore.
2. Veganism comes after vegetarianism.
Some people feel that starting with a vegetarian diet, free of beef, chicken, pork, and fish is a good way to ease into veganism. Veganism differs from vegetarianism in that vegetarians consume dairy and eggs.
You can start incorporating more plant-based alternatives to dairy and eggs as you go along, just as you did with the omnivore-to-vegan transition, such as replacing your morning eggs with an equally tasty and protein-rich tofu scramble and ordering your favorite coffee with oat milk instead of cow’s milk. After all, there are more dairy-free milk options than ever before. While adopting vegetarianism is a good place to start, you won’t reap the full health, environmental, and ethical benefits of veganism unless you eliminate dairy and eggs.
3. Become a complete vegan.
It is not for everyone to make a gradual change. After learning about the benefits of becoming vegan, some people may be inspired to immediately eliminate all animal products from their diet and go vegan. This is a difficult task, but if you’re up for it, go for it! You’re doing the right thing for the animals, the environment, and the health.
Several initiatives, such as Veganuary and Challenge 22, are available if you choose this path. These books challenge you to go vegan for a few weeks while offering you support and encouragement. This is a fantastic method to jump right into the vegan lifestyle and stay committed.
What are the Advantages of Becoming a Vegan?
1. Heart disease risk is reduced.
Cholesterol is abundant in animal products like chicken, shrimp, dairy, and eggs, which can build up in the bloodstream and raise the risk of heart disease, the leading cause of mortality in the United States. Fortunately, we may reduce our risk of heart disease by changing our lifestyles, especially our meals. Plant-based diets are cholesterol-free, making veganism a viable alternative for anyone concerned about their cardiovascular health.
2. Cancer risk is reduced.
Cancer is, unfortunately, the second biggest cause of death in the United States. Although there is no treatment for cancer, our dietary choices can help us minimize our chances of contracting it. Researchers studied over 70,000 volunteers’ eating habits and discovered that those who followed a vegan diet had the lowest cancer rates. This is most likely because vegans avoid processed meat, including bacon, hot dogs, and cold cuts. Processed meat is classified as a “known carcinogen” by the World Health Organization, alongside cigarettes and UV radiation.
3. Improved Bowel Health
A vegan diet that emphasizes the consumption of high-fiber foods, including fruits, vegetables, and whole grains, can improve gut health and regularity.
Prebiotics are natural, non-digestible compounds that help support the growth of beneficial bacteria in the gut – in other words, you need prebiotics to form probiotics, which are those beneficial bacteria. High-fiber, whole-grain foods contain prebiotics, which are natural, non-digestible compounds that help support the growth of helpful bacteria in the gut.
Live cultures like sauerkraut, kimchi, and kombucha contain probiotics. Yogurt and kefir are also important sources of probiotics, but they come from animals; therefore, they aren’t allowed on a vegan diet.
Why do People Choose to Go Vegan?
1. Concerning the animals
Whether we have a cherished companion animal in our house or a favorite childhood story about a furry buddy, we encounter numerous creatures who have unique places in our hearts throughout our lives. It’s no surprise that 75 percent of Americans consider themselves animal lovers after giving a kitten a belly rub or watching a baby panda sneeze.
2. For the sake of the planet
We can all make little choices throughout the day to lessen our environmental impact and be nicer to the world, such as turning off lights when we’re not in the room, carrying reusable bags to the grocery store, and taking public transportation rather than driving. Out of all of these options, the food we eat has the greatest impact on Earth’s health. Choosing compassionate, plant-based meals over animal-based meals benefits animals and the environment. According to a study from the University of Oxford, veganism is the “single biggest way” an individual can decrease their environmental footprint.
It is critical to ensure that modern plant-based food is widely available. It is critical to guarantee that veganism is not simply represented through the consumption of modern luxury things in the United States. It is primarily low-income Americans and people of color who are most concerned about climate change. It’s also crucial to remember that veganism has roots in impoverished communities worldwide rather than being a recent, Western invention.
While turning vegan is commonly seen as a costly option, many people find that switching to a plant-based diet lowers their weekly grocery bill. Here are a few essential areas to focus on staying healthy while still saving money.