Eating Green, Saving Green: How to Save Money in 4 Easy Steps on a Vegan Diet

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There is a common misconception that adopting a vegan diet is expensive. It is easy to see why this is the case with the prices for vegan options at restaurants and meat substitutes soaring through the roof. However, it is possible to eat a vegan diet without breaking the bank. This post aims to provide practical tips and strategies for embracing veganism on a budget. Creating a budget and planning meals in advance, buying in bulk and stocking up on pantry staples, making homemade alternatives, and prioritizing whole foods can all help to keep costs low.

1. Create a Budget & Plan your Meals

Creating a budget and planning your meals in advance can not only save you time and money but help you to reduce food waste and make sure that you are covering all the essential nutrients. Step 1: Before you even create a shopping list, the first thing you need to do is create a budget. Your budget can vary depending on the area you live in, the number of people living in your household, specific dietary needs (gluten-free, nut-free, soy-free, etc.), and your eating-out budget. Your budget can also vary based on other financial responsibilities such as rent/mortgage, household bills, debt repayment, savings, car note or insurance, monthly subscriptions, and any additional costs.

A standard guideline is to allocate around 10-15% of your monthly income toward food, including any other groceries you might need. However, before you allocate an arbitrary number or percentage for groceries, figure out how much you already spend each month. Not only will this allow you to see how much you spend on particular items, but also how you can cut back or increase your allocated funds to accommodate your budget/costs.

Step 2: Next, take a look inside your pantry and fridge to see what you already have. This step is important because you don't want to buy more or something you already have unless you're running low. This is especially important for fresh produce because you are less likely to waste them by letting them go bad in the fridge. Take note of the items you use frequently as you want to make sure to include those on your shopping list.

Step 3: Once you have determined your food budget and taken stock of what you already have, it is now time to make a shopping list! There are many ways to organize your shopping list. You can organize items based on food groups: fruits/veggies, grains, proteins, dairy alternatives, fats/oils, and sugar/sweets. You can organize your list based on store sections: produce, frozen, bulk, dairy alternatives, pantry staples, and snacks. You can even organize your items based on meals or recipes. Pick a system that works best for you!

Step 4: You've gathered all the ingredients you need to make delicious home cooked meals... Now what? Planning your meals in advance is a simple to save time during the week. You might have heard of meal prep. Meal prepping works for a lot of people because it allows them to prepare their ingredients or meals on a day when they have more time, so that when they actually want to eat, they will have minimal to no additional prep time. Depending on the meal, you can make the entire recipe and put it in the fridge or freeze it or you can prepare the ingredients (chop lettuce, tomatoes, cucumbers, etc.) to put together later. The latter option gives you more options because it allows you to mix and match ingredients to make your meal. For instance, you could prep rice, beans, potatoes, and a sauce. You could make rice and beans or burritos with tortillas, cheese, and salsa. With this option though, you have to be careful not to prepare too many ingredients that you might not completely use.

If you plan to take a lunch to work, you can buy food storage containers and portion out your meals in advance so that all you have to do is pop open the fridge and grab the dish.

2. Buy in Bulk & Stock Up on Pantry Staples

If you've ever shopped at a specialty grocery or health food store like Trader Joe's, Sprouts, or Whole Foods, you've probably noticed the sections of the store that contain large bins or dispense containers filled with grains, nuts, seeds, legumes, etc. These are your bulk food items.

Buying in bulk means purchasing larger quantities of food items at once, usually at a cheaper price for quantity bought. This can be super helpful, especially for those items that you use often, a.k.a. pantry staples. You usually don't have to worry about these food going bad as they are typically dry food items.

Not only are you saving money by buying in bulk, but you also reduce waste by buying less packaging. Some places even let you bring your own containers which completely eliminates packaging altogether. Due to the pandemic, the stores you frequent might have restrictions on this, but you will likely find that this is not a problem at farmer's markets.

Here are some pantry staples that you can buy in bulk:

Popular bulk items include:

1. Grains

   1. Rice (brown, white, basmati, etc.)

   2. Quinoa

   3. Oats

   4. Barley

   5. Bulgar

   6. Couscous

2. Legumes

   1. Lentils (green, brown, red)

   2. Chickpeas

   3. Black beans

   4. Kidney beans

   5. Pinto beans

3. Nuts and Seeds

   1. Almonds

   2. Walnuts

   3. Cashews

   4. Pumpkin seeds

   5. Sunflower seeds

   6. Chia seeds

   7. Flaxseeds

4. Dried Fruit

   1. Raisins

   2. Dates

   3. Apricots

   4. Cranberries

   5. Figs

5. Pantry Staples

   1. Flour (all-purpose, whole wheat, coconut, almond, etc.)

   2. Sugar (granulated, powdered, brown, etc.)

   3. Pasta (spaghetti, macaroni, penne, etc.)

   4. Rolled oats

   5. Cornmeal

   6. Breadcrumbs

6. Spices and Herbs

   1. Cumin

   2. Paprika

   3. Black Pepper

   4. Salt

   5. Tumeric

   6. Oregano

   7. Basil

   8. Cinnamon

   9. Chili Pepper

7. Plant-based Protein

   1. Textured Vegetable Protein (TVP)

   2. Vegan Protein powder

   3. Seitan (vital wheat gluten)

   4. Tempeh

   5. Tofu (soft, firm, extra firm, super firm, etc.)

8. Whole Food Snacks

   1. Popcorn kernels

   2. Pretzels

   3. Trail mix (nuts, seeds, dried fruit, etc.)

   4. Rice Cakes

   5. Whole Grain crackers

9. Herb Teas and Coffee Beans

   1. Chamomile tea

   2. Peppermint tea

   3. Earl Grey tea

   4. Black tea

   5. Green tea

   6. Oolong tea

   7. Whole coffee beans

3. Make Homemade Alternatives

When you were younger, did your parents ever use the line: "We have food at home" as a way of saying no to your request for takeout or food from the store? Well, in this case, sometimes that's true. Some of your favorite vegan foods that you buy packaged can be made at home for a fraction of the cost. There is a markup on packaged products due to branding, packaging, and marketing costs, so making homemade alternatives at home eliminates the extra costs, ensuring that you're only paying for the raw ingredients.

On top of that, it's likely that the homemade version will be more nutritious and devoid of preservatives and additives. As the creator, you also have full creative control, meaning that you can tweak the flavors, spice levels, and sweetness, as well as adjust for any additional dietary concerns.

It is more cost effective to buy the raw ingredients for your meals in bulk and batch cook them instead of buying multiple pre-packaged meals from the store. When cooking at home, you can also portion the meals the way you want. This also saves time spent at the grocery store.

Lastly, when making homemade alternatives, you learn new skills! That has been the greatest joy of being vegan for me; I have had to become much more creative with my meals. Over time as you learn new recipes, this will lead to more confidence in the kitchen and the ability to impress family and friends!

Check out these links to vegan (or veganized) foods that can be made at home:

1. Healthy 5-Ingredient Granola Bars

2. Teriyaki Seitan Jerky

3. Best Veggie Burger

4. The Very Best Granola

5. No-Churn Vegan Chocolate Ice Cream

6. Vegan Blueberry Coconut Popsicles

7. Easy Hummus (Better than Store-Bought)

8. Easy Vegan Ranch Dressing Recipe

9. Crispy Vegan Spring Rolls (Fried and Baked)

10. The Ultimate Vegan Meatballs

4. Prioritize Whole Foods

Whole foods are minimally processed foods that are as close to their natural state as possible. They include fresh fruits and veggies, whole grains, nuts and seeds, and legumes. These foods have a higher nutritional value, no additives or preservatives, and can improve overall health. Within the category of whole foods there are organic and non-organic foods, in addition to Genetically Modified Organisms (GMOs) and non-GMO products. Each type comes with its pros and cons, but that might be something to consider when purchasing these items.

In addition to the nutritional benefits of whole foods are their cost-effectiveness. Let's say you needed beans for your world famous chili, but when you look in the pantry you discover that you ran out. You need 4 cans of red kidney beans and the closest store to you is Walmart. Upon walking the aisles you see rows of canned beans as well as rows of bagged dried beans. When comparing Great Value prices between a 15.5oz can of light kidney beans and a 1lb bag of dried light red kidney beans, you discover that while the can only costs $0.94, you only get 3.5 servings out of it while the $2.00 1lb bag provides you with 13 servings. Don't let the price fool you; compare the weight, servings, and cents per ounce before making your purchase.

Buying local and seasonal produce is another great way to save money. Seasonal fruits and veggies are often cheaper to buy than out-of-season or imported options. Consider going to your local farmer's market or roadside farm stands to purchase high-quality produce at a reduced cost.

Going vegan has perks for your health and your wallet. Follow the 4 tips in this article to save money and save the planet. Switching to a sustainable and budget-friendly vegan diet is key, so it's worth considering these ideas for a healthier tomorrow!

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