Worried that switching to a plant-based diet will cost more? Reduce your fears with these 10 tips for eating plant-based on a budget and budget-friendly recipes.
Plant-based diets have become increasingly popular due to their many health benefits for both people and the planet. Eating a plant-based diet, whether it’s a Mediterranean diet, a vegetarian or vegan lifestyle, or all the way to a vegetarian or vegan diet, can help you reduce the risk of chronic diseases such as heart disease, type 2 diabetes, certain types of cancer, and dementia, and you can make a huge reduction in your natural environment. No wonder 9.7 million Americans follow a plant-based diet. However, this healthy, sustainable eating trend can come with concerns about affordability. I get questions all the time about how to buy plant-based foods. That’s easy to understand, when you compare the prices of supermarket items such as meats, packaged foods, and specialty fresh fruits. However, there is much, much more to a plant-based diet. In fact, studies show that a plant-based diet can save you money!
Eating a plant-based diet doesn’t have to be expensive—it can even save you money—which means it’s accessible and affordable to all kinds of communities and cultures. So how can you make a plant-based diet accessible? How to eat vegan on the cheap? There are all kinds of cutting tips and tricks for cheap plant-based food. Also, you can find a variety of budget-friendly recipes with plant-based ingredients.
10 Tips for Eating Plant Based on a Budget
1. Buy Seasonal Produce
Eating produce when it’s in season is often less expensive than buying fresh produce out of season that has had to travel long distances to get to where you live. Check out this website that includes a seasonal food guide, which will help you understand what foods are grown at different times of the year in your community.
2. Grow Your Own Food
Growing small foods—one tomato or zucchini plant, fresh herbs, kale—can significantly reduce your food costs. And you can get a host of other health and mental health benefits, too. Starting your own windowsill, patio, or backyard garden is a great way to save money and eat delicious, nutrient-rich produce. If you’re not sure how to start your garden, download my free gardening kit here to help you get started.
3. Buy Local
Buying local food from farmers benefits your community by keeping fresh, healthy food in your area—often produced without the addition of artificial ingredients. You can do that through farmers markets, stands, and CSAs. It can also be cheaper to follow the seasons and buy food when it is less expensive.
4. Buy Basics in Bulk
Buying staples, such as wheat flour, brown rice, oats, dried beans and nuts, in bulk can greatly reduce costs, as well as packing unnecessary food. This food also has a long shelf life.
5. Meal Prep Easy Dishes
Preparing meals for the week ahead with simple, budget-friendly ingredients can help you avoid buying expensive food on the go, while providing delicious, satisfying meals. Meal prep basically involves creating a recipe and portioning it out into grab-and-go, resealable containers for lunches and dinners during the week. Watch this video on my favorite food preparation here.
6. Rely on Frozen or Canned Produce
If seasonal produce is not available, buying frozen or canned vegetables and fruits can be less expensive than buying expired fresh produce. In addition, frozen and canned products contain similar levels of nutrients. Look for those made without added salt or sugar.
7. Bake Your Own
Freshly baked goods from plants, such as breads, muffins, cookies, bars, cakes, and pies, can be very expensive. Try spending time in your kitchen to reconnect with food and bake your own delicious sweets to help cut costs, reduce added sugar and fat, and reduce stress.
8. Plan How Important Meals Are for the Week
You don’t have to write a novel, but jotting down a few meal ideas during the week helps you make a shopping list. This can reduce your spending on unnecessary food, and avoid food waste, too.
9. Reduce Food Waste
Before you go shopping, stock your fridge and make sure you use your produce to avoid any food waste. Remember to use the oldest purchased produce first, grind extra produce that you cannot use, and store produce properly to extend shelf life to reduce food waste. Read more about reducing food waste here.
10. Know Where to Shop
Check out your best local markets for low prices, access to bulk bins, and lots of options for healthy, minimally processed plant-based foods to help keep your food costs within your budget.
Try These Budget-Friendly Recipes for Cheap Meals
Looking for inexpensive plant-based recipes? You must try this collection of plant-based recipes for affordable meals.
References:
- Danziger, L. (2020). The Number of Americans Eating Plant-Based Food Has Exceeded 9.7 Million.
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