On a Budget

Looking for affordable and healthy meal options? Our free cookbook is filled with budget-friendly plant-based recipes that are easy to make and delicious. Get your copy now!

It’s a myth that being vegan is expensive. A plant-based diet is actually perfect for those on a budget. A well-rounded diet does not have to include fancy or expensive products. In fact, some of the most nutritious, inexpensive, and easily accessible foods happen to be vegan!

Some of our favorite inexpensive meal staples include white or brown rice, legumes (like beans, chickpeas, or lentils), white or sweet potatoes, tofu, vegetables, fruits, and pasta. Milk alternatives, like soy or almond, are also mainstream and don’t differ greatly in price compared to cow’s milk.

Easy tips

Use grains and beans as a base for your meals- they are inexpensive and packed with nutrients. To be as cost efficient as possible, buy them dried in bulk and simply soak them overnight or as instructed before cooking.

Buying frozen fruits and veggies can help you save money without sacrificing nutrients (they are flash-frozen at peak ripeness). If you opt for fresh instead, look for produce that’s seasonal in your area. Avoid the containers of pre-cut fruits and veggies.

Buy flour, nuts, seeds, beans and dried fruit in bulk. It’s typically cheaper to buy in bulk rather than small packages.

Opt for generic store brands, they are usually just as good as the brand names but cheaper.

Plan ahead and avoid buying more fresh ingredients than you can use in a week. If you spend some time planning your meals and check what leftovers you have from previous days, you will be sure to save some money and avoid waste.

Shop wisely: prices can vary quite a bit depending on the store, so look at prices online or make a mental note when you go shopping. Make sure you read the information below and shop in the most economic grocery store for you.

Menu plan

Here’s some examples that show just how easy it is to eat delicious, cruelty-free foods every day! Eat well without breaking the bank with Love Veg:

Day 1

BREAKFAST
Fruit Cereal: one banana, 1 cup cereal, 1 cup soy milk
SNACK:
1 apple with peanut butter

LUNCH:
Couscous Salad: 1 cup couscous, 20g tomatoes, 1/3 cucumber, homemade oil-vinegar dressing with salt & pepper
DINNER:
Asian Curry with Rice and Tofu: 1 ¼ cup white rice, ½ can coconut milk, frozen Asian vegetables, 3 oz tofu, curry powder, salt & pepper

Total cost for one day under $7

Day 2

BREAKFAST:
2 slices of whole wheat bread, jam, peanut butter
SNACK:
1 fruit and nut bar

LUNCH:
Bulgur-Broccoli Salad: 2/3 cup brown rice, 2/3 cup broccoli, one carrot, ½ leek, 1/2 red pepper, 1/2 cup smoked tofu, salt & pepper, lemon juice, parsley
DINNER:
Mediterranean Pasta: 1 ¼ cup wholemeal pasta, 1 cup canned tomato puree, 1 cup frozen peas, 1/2 cup mushrooms, salt, pepper, basil

Total cost for one day approx. $7