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8 Tips for Going Vegan on a Budget

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8 Tips for Going Vegan on a Budget

One of the myths about the vegan lifestyle is that itís too expensive for the average or low-income family. Perhaps this is because many people relate the term Ďveganí or a plant-based diet to pre-packed vegan spreads, meat alternatives, vegan dairy substitutes and the cost of some fruits and veggies*.

While it is important to note that veganism is not a diet, but rather a life philosophy, we all have to eat and a plant-based diet is an essential part of living as a vegan. With that said, there is no single Ďplant-based dietí and there are plenty of ways to eat vegan on a tight budget including or excluding prepackaged food items. Whether you want to go 100% whole foods, or you enjoy a bit of Daiya cheese here and there, these eight tips can help you navigate the vegan lifestyle and stay on budget.

*Wonder why some nuts, seeds, fruits and vegetables seem so expensive? ĒNational dietary guidelines advise consumers to cut meat and dairy consumption and increase their intake of fruit and vegetables. But more than 60 percent of agricultural subsidies have directly or indirectly supported meat and dairy production, while less than one percent benefit fruit and vegetable producers.Ē Ė The Physicians Committee for Responsible Medicine

1. Buy in bulk:

Itís amazing how much you can save if you buy in bulk, either by receiving “case/quality discounts” on large orders of packaged items or by purchasing what you need from the bulk bins in your grocery store. The bulk bin section is one of the first sections I head to in any health food store or well-stocked grocery store. You can find anything from pasta to chickpeas, often for a fraction of the packaged cost. And itís wonderful to be able to buy small quantities of specialty items from the bulk bins as well (such as a couple of cups of buckwheat flour for great pancakes!)

Dishes you could make mostly from the bulk section include:

- Hummus
- Pasta
- Dahl soup
- Pancakes
- Polenta
- Black Bean burritos

Extra tip: If you donít want to soak beans/chickpeas and then cook them, try precooked canned beans/chickpeas for convenience.

Buying in bulk isnít just for food. You can often find bulk bodycare items at your local health food store as well. Save your favorite shampoo bottle and simply refill from the bulk section when youíre ready.

2. Shop in season:

Eating plenty of fresh fruits and vegetables is essential to any whole foods plant based diet, but finding cheap fruit and veggies can be a challenge. There are a number of ways to cut down on cost though by shopping smart!

- Shop for fruits and vegetables that are in season in your area; they will be cheaper and tastier than veggies that are out of season.

- Shop at your local farmersí market. Every farmersí market is different, but often buying directly from the grower is cheaper and you might be able to get Ďsecondsí (fruit and veg that has slight blemishes on it) at a discount.

- Try a CSA! Community Supported Agriculture programs are becoming more and more common. Instead of going to the market and picking out a box of veggies, the farmers do it for you, providing large or small boxes of in-season fruit and veggies each week. At first glace many of the CSA boxes might sound pricey, but that is usually because you pay for the whole season at once. This arrangement helps the farmers by guaranteeing them income and giving them money to plant seeds/starts before the season has begun (remember subsidies are rare for fruit and veggie farmers). They then pass these benefits back to you in the form of great prices on beautiful produce.

- Sometimes frozen fruit and veggies can be much cheaper then fresh. Naturally eating as much fresh as possible is great, but if you canít always afford fresh then go for frozen!

3. Stick to the Staples:

Staple items like red lentils and whole grains are cheap and can be added to any meal for extra protein. Look for staple items you can build healthy and delicious meals around, such as: Lentils, beans, potatoes, brown rice, rolled oats, whole wheat couscous, wholegrain bread, yellow/green split peas, chickpeas and so on. Keep your cupboards well stocked with staple foods (which can often be bought in the bulk bin section!) and then add veggies, fruits, nuts, seeds and extras to supplement your staples.

4. Plan out your meals:

Especially when you first transition to a vegan lifestyle and plant-based diet, coming up with new meal ideas can seem like a task. In the long run Iíve found itís easy to whip up delicious vegan fare, but as your tastes change, planning out meals can go a long way to cut down on meal stress and keep your grocery budget in check.

Once you get used to vegan cooking you may not need to plan out your meals as long as you keep staples around the house. There are plenty of vegan blogs and cookbooks that can help you find meal ideas and make your grocery list.

Next: Exploring new places to buy groceries and more!

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Alisa Rutherford-Fortunati

Gentle World is a vegan intentional community and non-profit organization, whose core purpose is to help build a more peaceful society, by educating the public about the reasons for being vegan, the benefits of vegan living, and how to go about making such a transition. For more information about vegan food and other aspects of a vegan lifestyle, visit the Gentle World website and subscribe to our monthly newsletter.

178 comments

+ add your own
5:46PM PST on Jan 5, 2015

p.p.s. working on the breatharian thingy

5:43PM PST on Jan 5, 2015

p.s. further to my last-i AM vegan

5:42PM PST on Jan 5, 2015

it IS too expensive;and buying in bulk is not an option if you cant carry it!

5:30PM PST on Dec 1, 2014

Thank you for the ideas



8:32AM PDT on Oct 28, 2014

Thank you for the article. Very helpful.

3:54AM PDT on Oct 23, 2014

I love being vegan!! it's just so amazing since I no longer rely on animal products for flavor! Herbs/spices are the way to go. I definitely agree with everything on the list!

12:40AM PDT on Oct 6, 2014

Thank you!

6:43PM PDT on Aug 18, 2014

Merci pour les trucs pour manger végétarien a bas prix pour une bonne sante!

10:54PM PDT on Aug 13, 2014

Thank you!

9:13AM PDT on Aug 13, 2014

ty

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