8 top tips for eating a healthy vegan diet on a budget

Make the most of your cash and still eat a healthy, balanced vegan diet on a budget with these easy tips that will save you money.

With the rising cost of living you may be feeling torn between healthy eating and watching the pennies, but don’t worry, you don’t need to choose between the two!

From where to find the best bargains, to food prep tips that will save you time as well as money, we’ve got all the information you need to enjoy wholesome, nutritious plant-based meals without breaking the bank.

Is a vegan diet expensive?

Some people think that vegan living is inherently expensive, and this misconception has been used to characterise veganism as a movement for wealthy individuals.

Whilst some vegan products (such as certain dairy and meat alternatives) may carry a ‘vegan premium’, analysis by The Vegan Society has shown that nutritious plant-protein options are generally cheaper than animal proteins.

We know from experience that there are ways of following a vegan lifestyle which are as affordable as a non-vegan lifestyle – or sometimes even more affordable.

Tips for eating a healthy vegan diet on a budget

If you’re aiming to get the most nutritional bang for your buck, these tips from the Vegan Society staff are what you need:

1. Know where to find the best value foods in your supermarket

When shopping on a budget in supermarkets, bear in mind that products in specialist aisles may carry a premium – cheaper alternatives could be available elsewhere in the store.

If you need prepared foods like bread, crackers, pasta, or snacks, look for accidentally vegan products in the regular aisles rather than shopping in the free-from section.

Find out if your local supermarket has a loyalty programme, newsletter or app. You can often use these to take advantage of special deals and discounts.

Check the aisles thoroughly when you shop. You’ll often find wonky veg boxes and reduced-price fresh foods.

2. Shop at the right time to pick up a bargain

If you’re able to get to a shop at the end of the day, you might manage to make your pounds stretch even further than usual.

Pick up reduced-price fruits, vegetables and prepared foods when they’re on their use-by date and you can make huge savings.

These foods can usually be cooked, frozen, or otherwise preserved to make them last longer, helping to reduce food waste as well as saving some pennies.

Keep fruits and vegetables fresher for longer with these food storage tips

3. Don’t be afraid to buy budget brands

Choosing value and own-brand products doesn’t mean that you have to compromise on nutrition.

For example, fortified soya milk might be around half the price of a branded product, but it’s still a great source of calcium and other nutrients.

4. Venture beyond your local store

If you’ve never explored the foods available in supermarkets specialising in East or South Asian products, it’s worth making a special trip.

There are a lot of hidden gems to find at Asian supermarkets. You can stock up on spices, a wide variety of vegetables, and firm and soft tofu.

You can also keep your food bill down by buying a huge bag of rice and sharing it with family and friends.

5. Switch to canned or frozen foods

Fruits and vegetables don’t need to be fresh to provide us with nutrients.

If you have access to a freezer, stocking up on frozen produce, such as spinach and berries, can help to reduce food waste and save money.

Adding frozen spinach to vegan curries instead of the fresh stuff can cost around half the price, and may offer even more of certain nutrients.

Cut costs, not flavour with these cheap vegan meals

6. Keep long-term costs down by buying in bulk

If you’re able to buy in bulk, this can result in significant long-term savings.

You can cut down on the cost of nuts and seeds by buying them in bulk from online retailers or speciality stores.

Dried beans and chickpeas are a staple for a vegan diet on a budget, and will last for a long time.

A big bag or tub can help to keep food bills down, particularly if shared among a household of several people.

Linseed (flaxseed) is a rich source of omega-3 fat. It can be bought whole, milled in small batches, and kept fresh in an airtight container in the fridge.

7. Plan ahead to avoid slip-ups

Buying dried chickpeas and beans can work out cheaply, but it requires a bit of planning, because they need to be soaked before cooking.

If you need a meal in a hurry and all you have in the house is dried beans, this can lead to a splurge on convenience foods.

Avoid a tight spot by meal planning in advance. Once you know what you’ll need for the week, spend a bit of time on a day off to soak, marinate and prepare ingredients in advance for speedier cooking.

Keeping a stock of red split lentils is also a convenient option, because they don’t require soaking. Use them to thicken and add nutritional value to curries, stews, soups and pasta sauces.

8. Batch cook healthy vegan meals

You can save yourself time and cook vegan meals on a budget by making big batches and saving portions for later.

Store meals in the fridge, or freeze them in small food containers for longer storage. You’ll find you soon have plenty of quick, healthy, and budget-friendly meals on hand.

Vegan one-pot recipes are great for cooking up in large batches, and if you add plenty of veggies they make nourishing homemade ready meals.

If you have some like-minded friends and prefer a bit of variety in your meals, you could set up a meal swap.

Have each person cook up a big batch of a different nutritious meal, and swap a few portions to stock up your freezers with a variety of dinners.

Looking to save money outside of the kitchen? Here’s how to live sustainably on a budget

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