My last post on a $50 budget shopping list for Trader Joe’s was such a hit – I received so many messages to keep writing posts similar to this. Challenge accepted! I’m always trying to stick to a food budget.I took it a step further than $50 this time and bought $25 worth of vegan food for the week at PriceRite – one of our best low-cost grocery stores (you can see a $50 shopping list for this store, here). I want to try and create posts like this for all budget types, because I truly believe that anyone can eat vegan. Honestly! It is totally doable. And after the list, I am also sharing meal ideas for this list – breakfast, lunch, dinner, and snacks.The cost on these items will vary depending on where you are located, but if you shop at a similar grocery store, you may be able to snag the same deals. If something is more expensive than on this list, swap out for something similar for the same price (this mostly goes for fruit and veggies, because these prices fluctuate daily no matter where you are shopping). You don’t have to follow it to a t, but I hope it still inspires your budget-friendly list!Keep in mind, this is a budget for 1-2 people. I also eat leftovers a lot – so if I make a huge batch of lentil soup, I will usually get at least 5-8 servings out of it for the week.Please note: I am choosing products while assuming you have the essentials at home already (you know, oil, vinegar, butter, spices, and various other condiments). I hope that makes sense… but of course, swap out items and add in anything you may need. This is just a template, and a little proof that it’s possible to shop frugal and eat well!
$25 VEGAN SHOPPING LIST
For a grand total of $25.67, you can get:
- 3 russet potatoes – $1.26
- 1 28 oz can crushed tomatoes – $1.09
- 1 can chickpeas – .$0.79
- 2 zucchinis – $1.39
- 1 large onion – $0.59
- 16 oz bag dough – $1.09
- 5 bananas – $0.75
- 1 lb bunch of spinach – $1.79
- 16 oz bag of lentils – $1.69
- 2 lb bag of brown rice – $1.39
- 42 oz container of quick oats – $2.59
- 32 oz carton of almond milk – $1.99
- 32 oz bag of carrots – $1.29
- Bag of celery – $1.39
- Loaf of whole wheat bread – $1.89
- 16 oz peanut butter – $2.69
- 3 mangoes – $2.00
TOTAL: $25.67
MEAL IDEAS
Breakfast:
- Whole wheat toast with peanut butter (and banana)
- Oatmeal made with almond milk and topped with peanut butter and banana
- Oatmeal made with almond milk and topped with mango (add cinnamon if you have it)
- Sautéed spinach with chickpeas, zucchini, onion, and spices you have at home
- Mango, spinach, banana, and almond milk smoothie
- Banana, spinach, peanut butter, and almond milk smoothie
Lunch:
- Mashed chickpea sandwich with spinach, carrots, and onion (use mayo with chickpeas like this recipe)
- Lentil stew using crushed tomatoes, onion, carrot, and celery
- Spinach salad topped with shredded carrot, chopped celery, and a squeeze of lemon juice (if you have lemons at home) and olive oil – add lentils for protein
Dinner:
- Stir-fry with zucchini, onion, carrots, and potatoes with a side of rice
- Minestrone soup with zucchini, onion, carrots, celery, spices, and rice
- Peanut lentil stew(omit red pepper) with a side of rice
- Veggie pizza with crushed tomatoes as sauce, spices, and veggies
- White pizza topped with olive oil (if you have already), potato slices, onion, and seasonings
(a lot of these dinner ideas could be lunch for the next day, too)
Snacks:
- Banana as is or with peanut butter
- Celery sticks as is or with peanut butter
- Roasted chickpeas
- Mango as is
- Baked potato with butter (if you have Earth Balance at home) or olive oil
I hope this gives you some cheap and easy vegan shopping and meals ideas. Eating vegan isn’t always a luxury… it just depends on how creative you can be in the kitchen with few ingredients.For more information on how to save money on a plant-based diet, download my eBook: My Budget-Friendly Plant-Based Kitchen.
From grocery lists to quick tips to recipes, you’ll find 90+ pages of inspiration.
FAQs
Vegan on a budget
- tinned beans and dried pulses of various kinds.
- vegetables (particularly seasonal ones)
- potatoes.
- egg-free pasta and noodles.
- rice.
- bread (wholemeal is ideal from a health point of view)
- dried herbs and spices.
- seasonal fruit.
Eating healthy and vegan is simple on a budget, and over time, the money you save with each trip to the grocery store by swapping out cruelly obtained (and expensive) foods for cheap vegan ones will add up. There are plenty of delicious, healthy, and cheap vegan foods that you can find at most grocery stores.
How to make vegan food cheaper? ›
By simply swapping meat and processed vegan alternatives for more whole food equivalents, such as lentils and chickpeas (great in curries or stews), cooking becomes more cost-effective without sacrificing flavour.
How can vegans spend less on groceries? ›
Tips For Vegan Shopping and Maximizing Savings at the Grocery Store
- Avoid Supermarketing Tricks. ...
- Venture Out To Farmers Markets. ...
- Consider Frozen Produce. ...
- Buy Dry Foods Instead of Canned. ...
- Hit The Bulk Bins. ...
- Don't Buy Pre-Chopped Fruits and Veggies.
11 household items you didn't know weren't vegan
- Plastic bags. Not many know that plastic bags contain slipping agents made from animal fat to reduce friction and static in the material. ...
- Shampoo and conditioner. ...
- Medication. ...
- Fabric softener. ...
- LCD Screens. ...
- Razors. ...
- Sugar. ...
- Toothpaste.
Start with eating plenty of nutrient-dense plant foods like broccoli, spinach, cucumber, celery, squash, asparagus, seaweed, hemp seeds, pumpkin seeds, walnuts, and almonds. Legumes, while not Paleo, will likely be a part of a vegan diet. Peas, edamame, lentils, kidney beans, and tofu are popular options.
Is pasta suitable for vegans? ›
Most packaged pasta—including spaghetti, rotini, and any other type—is 100 percent vegan. To know for sure, simply check the ingredients on your package! Sometimes, you might see “egg” listed as an ingredient in “fresh” pastas, so avoid those—but generally, pasta contains no animal-derived ingredients.
Is peanut butter vegan? ›
Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.
What does a vegan eat in a week? ›
A healthy vegan diet should contain a variety of whole grains, proteins, healthy fats, and fruits and vegetables. Foods like nuts, seeds, legumes, soy products, and nutritional yeast can all help boost your protein intake throughout the day.
How to create a vegan meal plan? ›
Try to incorporate protein foods, like peanut butter, beans, lentils, tofu, seitan and nuts, into most of your meals to stay satisfied in-between meals. If trying the vegan diet seems intimidating, consider the flexitarian diet by including a few meatless days a week to start and go from there.
Cooked legumes such as beans, chickpeas, and lentils can be swapped for a lot of ground beef recipes. Buying canned or dried beans instead of meat can also save you money. In addition to protein, beans, and legumes are packed with health-beneficial fiber, vitamins, and minerals.
Is vegan food overpriced? ›
There's a widespread perception that going vegan is as expensive or even more costly than eating meat. And while this can be true, it's likely only the case if you eat a lot of pricy convenience foods, like vegan schnitzel and other meat substitutes.
How do vegans on a tight budget? ›
Build Your Diet Around Whole Foods
Luckily for vegans, most of the necessary staple items are cheap! Fresh or frozen fruits and vegetables, whole grains, beans, legumes, tofu, nuts and seeds are typically very affordable.
What are the weakness of vegan food? ›
Potential Nutrient Deficiencies — A vegan diet may lack certain essential nutrients such as vitamin B12, iron, calcium, omega-3 fatty acids, and protein. It's crucial to carefully plan your diet to ensure you get all necessary nutrients.
What do vegans struggle to get? ›
A meatless diet can be healthy, but vegetarians -- especially vegans -- need to make sure they're getting enough vitamin B12, calcium, iron, and zinc. The Academy of Nutrition and Dietetics warns of the risk of vitamin B12 deficiencies in vegetarians and vegans. Vitamin B12 is found naturally only in animal products.
Is it cheaper or more expensive to be vegan? ›
Consuming processed and pre-packaged foods is always more expensive no matter what lifestyle or diet you follow. Eating healthy is more expensive than eating processed, unhealthy foods. However, eating healthy vegan is cheaper than eating healthy the Omni.
How to bulk on a budget vegan? ›
Whole Grains: Brown rice and quinoa are less processed than typical grain products making them great sources of protein. Legumes: Lentils, beans and peas are easy to prepare and very cost effective sources of protein. Dried fruits: Dried fruits contain the same number of calories but in a smaller, on the go form.
How much money do you save going vegan? ›
A 2021 study from Oxford University found that vegan diets reduced food costs by as much as one-third.
How do you go raw vegan on a budget? ›
Raw Vegan On a Budget
- Look at your budget. ...
- Make your staple foods cheap fruits, like bananas.
- Buy in bulk in order to get case discounts. ...
- Shop locally and in season. ...
- Find reduced, “aesthetically challenged” fruit at grocery stores and markets as they're often on discount.
