Are you looking for fresh new ways to save on groceries? Have you tapped out all the coupons and store specials? Do you just want to save money on food?
Would you consider dropping meat, eggs, and dairy out of your budget to cut your grocery budget by around 30%?
Read on to see if you could try a vegan diet for a month in order to keep more money in your pocket.
What being vegan means
Veganism isn’t just for hippies or animal lovers anymore.
Both the health conscious and environmentally conscious are taking note, and even scores of celebrities are going vegan these days.
So let’s look past the stigma and dive into what veganism actually means.
At a basic level, vegans don’t consume meat, dairy, eggs, or any other product of animal origin.
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Vegan vs. vegetarian
According to this Healthline article, the term “vegan” comes from a group of vegetarians who left the Leicester Vegetarian Society in 1944. So the 2 terms have similar roots, but broke off from each other along the way.
The core difference between vegans and vegetarians is that vegans choose to eat no animal products whatsoever.
Vegetarians, on the other hand, don’t eat meat, but they may choose to eat food that comes from animals, like dairy and eggs.
There are also variations of vegetarianism, such as:
- Lacto-ovo: those who do eat eggs and dairy products
- Lacto: those who eat dairy products, but not eggs
- Pescetarian:a semi-vegetarian who eats fish and seafood, but not meat
Vegans generally avoid not just foods that contain animal products, but also only wear and buy vegan products. For instance, most vegans avoid wearing leather and using skincare products tested on animals.
How to get vegan protein for cheap
Since vegans avoid animal products, they have to get their protein from other sources.
Popular vegan protein sources are:
- beans,
- legumes, and
- tofu.
Beans
To save on cost, the most economical way to buy beans is to buy them dried and in bulk. That way a little goes a long way.
The day before you plan to eat them, make sure you soak them overnight, then simmer them for a few hours the following day to make a huge batch of beans.
The great news is that cooked beans can be frozen, so don’t be afraid to make a large batch and freeze them until you’re ready to use them.
Additionally, you can freeze the aquafaba from the beans and chickpeas to use them later as an egg replacement in baking or to make vegan mayonnaise.
Legumes
Another cheap vegan protein is legumes, which cook up quickly for chilis, soups, and salads.
They add bulk to most recipes and are quite nice in meals with a lot of spices, such as curries and fajitas.
Like meat, lentils soak up the flavors in a delightful way.
Tofu
Tofu is a great source of soy protein that can be eaten both raw and cooked. The ways to prepare and cook tofu are endless, making it a super versatile protein.
Look for tofu at your local Asian supermarkets for the best prices. Tofu is a staple in Asian recipes, so it’s offered at reasonably cheap prices there.
Meat alternatives
If you like meat textures, you may enjoy purchasing actual meal alternatives that feel and taste like the real deal.
The only caveat is that they’re often pricey, or at least on par with actual meat prices.
But if you’re willing to make them yourself, you can save a lot of money.
Most vegan steaks and patties are made from beans, lentils, or tofu, so as long as you purchase those ingredients cheaply, you can make vegan meats inexpensively at home.
A bonus is that you get to add your own herbs and spices, catering to your own tastes.
Cheap vegan iron
Vegetarians and vegans are at risk of anemia, due to the lack of animal protein in their diets.
But don’t worry – there are many excellent sources of iron in foods that are vegetarian and vegan friendly. You just have to make sure you make them part of your regular diet.
Here are some great options:
- Both lentils and tofu not only pack a punch in protein, but also boast a good amount of iron.
- Spinach is a low-calorie, leafy green vegetable with lots of iron. In fact, 3 cups of it contain more iron than an 8-ounce steak.
- Oats, which are great for breakfast or in baking, are also a great source of iron. Make sure to buy them in bulk to get the most bang for your buck.
- If you’re looking to satisfy a sweet tooth, try a few bites of dark chocolate, which also contains iron. The copper and magnesium in dark chocolate can also help protect against strokes and heart disease.
What are some vegan omega-3 sources?
Omega-3 fatty acids are an essential fat that provide many health benefits.
Having enough omega-3s in your diet can improve eye health, decrease risk factors for heart disease, and also prevent depression and anxiety.
Vegans can meet the recommended omega-3 intake by eating plant-based foods, like vegetables, nuts, and seeds.
Seaweed and algae are a great source of omega-3s, as they’re one of the only plant groups that contain both DHA and EPA, which are 2 types of omega-3 fatty acids. Seaweed, nori, spirulina and cholera are all different forms of algae that people consume for health benefits.
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Chia seeds are also an excellent plant-based form of omega-3s. As an additional bonus, they’re also high in fiber and protein. Adding chia seeds to yogurt and smoothies or mixing them with water to make an egg substitute are just a few of the diverse ways to consume them.
Hemp and flax seeds are also great sources of omega-3s and can be used the same way as chia seeds.
A comparison of a meat-eater vs. vegan grocery list
These are all delicious options, but is going vegan really better for your wallet?
To answer this question, I’ve compared a weekly grocery shop at Walmart between a meat-eating family and a vegan family.
I aimed to buy approximately the same amount of food. But I did add more lentils, beans, and seeds to the vegan shopping list to add more protein to their meals, since the packages of vegan meat tend to be smaller.
The bulk packages of lentils and beans were dried, which meant these items will likely last more than a week.
With all things being equal, one family’s grocery budget comes out on top:
| Item Number | Meat-Eating Family | Vegan Family |
|---|---|---|
| 1. | 800g Lean Ground Beef $10 | Vegan ground beef $4.97 |
| 2. | 850g Chicken Breast $11 | Veggie chicken $4.97 |
| 3. | Packet of stewing beef $12 | Dried kidney beans $2.57 |
| 4. | Salmon Fillet $21 | Dried Lentils $2.57 |
| 5. | Cucumber $1.47 | Cucumber $1.47 |
| 6. | Roma Tomato $0.78 | Roma Tomato $0.78 |
| 7. | Rainbow Bell Peppers $3.97 | Rainbow Bell Peppers $3.97 |
| 8. | Sweet Potato $1.83 | Sweet Potato $1.83 |
| 9. | Broccoli Stalks $2.97 | Broccoli Stalks $2.97 |
| 10. | Onion $0.93 | Onion $0.93 |
| 11. | Baby Carrots $3.47 | Baby Carrots $3.47 |
| 12. | Bananas $0.90 | Bananas $0.90 |
| 13. | Strawberries $2.97 | Strawberries $2.97 |
| 14. | 2% Milk $3.58 | Almond milk $3.87 |
| 15. | Free-run large eggs $6.38 | Tofu $2.47 |
| 16. | Cheddar-cheese $4.47 | Vegan cheese $4.47 |
| 17. | Loaf of Bread $2.97 | Loaf of Bread $2.97 |
| 18. | Bacon $5.97 | Vegan ham $2.97 |
| 19. | Romaine Lettuce $4.97 | Romaine Lettuce $4.97 |
| 20. | Dried black beans $2.57 | |
| 21. | Organic chia seeds $4.97 | |
| 22. | Organic flax seeds $2.97 | |
| Total | 19 items $101.63 | 22 items $66.60 |
As you can see, with approximately the same amount of food, the vegan grocery list is more than 30% cheaper, which means that extra money could go towards purchasing extra items on sale to stockpile for the future.
Plus, with the vegan budget, you could treat yourself to special purchases such as dark chocolate and vegan baking supplies.
Ways to save even more money as vegans
Want to save even more? Here are a couple more tips for you.
Grow and forage
If you have the space, you could consider growing more of your food, especially your vegetables and fruits. This would cut another huge expense in your budget.
Even growing fresh herbs on your window sill can save you money in the long-run, as buying fresh herbs can be quite expensive.
You can also forage fruits when they’re in season. Why buy a small basket of berries for $5 when you can pick them for nothing?
If you’re willing to learn about foraging mushrooms, these superfoods can add a lot of bulk and nutrition to your meals, not to mention taste. Just make sure to not pick the poisonous kind…
Buy in bulk and batch cook
If you’re accustomed to batch cooking as a meat-eater, try it as a vegan.
Cooking up beans ahead of time will save you time and money in the long-run. Beans are a staple in the vegan diet and can be used in everything from stews, soups, and salads to casseroles and baking.
Beans have a much longer shelf life than meat does, so don’t be afraid to stock up when there’s a sale on beans and lentils, since you can keep them in your pantry for a long time.
Even discount stores (such as the dollar store) sell vegan staples like beans and rice. All you need is a variety of spices and vegetables to liven up these key vegan ingredients.
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$25 GeniusCash + Delicious meal choices with fresh ingredients + Front-door delivery.Is going vegan the best choice for your wallet?
I think it’s fair to say that going vegan would most definitely cost you less than consuming a meat diet would.
If you ate only ready-made mock meat, it would cost you, but the vegan diet is most balanced when you have a mix of protein sources, coming from lentils, beans, nuts, and seeds. All of these items are incredibly affordable, especially when purchased in bulk.
One downside of going vegan is that most restaurants don’t have a large selection of vegan menu items, if any. But, if you think about it, that’s kind of a benefit – there’s a lot less temptation to go out to eat and get take-out. This has positive implications for your wallet and diet.
Even if you feel that you can’t give up meat, having a few vegetarian meals a week would significantly cut back on your budget.
What about you?
Are you willing to try veganism for a month? What about a week?
Or maybe you’re already vegan or vegetarian – have you noticed a big difference in your financial and physical health?
Let us know in the comments below.
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