One of the biggest concerns people have about starting a plant-based diet is that it will be more expensive than a typical westernized diet. When people think of plant-based diets they think of expensive meat alternatives, superfoods and specialty vegan desserts and snacks. However, eating plant-based can be very affordable, and even less than a traditional westernized diet, especially if you shop smart. You can create so many different delicious meals like soups, salads, pastas or veggie bowls with plant-based staples for you and/or your family with a little bit of planning. In this blog, you’ll find helpful ways to stretch your dollar with these 5 tips to saving money on a plant-based diet.
5 Tips to Saving Money on a Plant-Based Diet
1. Buy in bulk
Buy items that are staples in your diet such as rice, oats, dried beans or nuts in bulk to save money (and packaging!). At first glance it may seem that there is only a savings of a few cents but if you add up the savings over the course of a year, the difference can run in the dollar amount. Buying a typical canister of oatmeal (2.65 lbs) may cost you up to $3 to $4 dollars but buying oatmeal in bulk will allow you to pay as little as 99 cents per pound. Grocery stores such as Sprouts and Whole Foods have bins where you can scoop out however much you want of an item and you pay the price by weight. This is also a great way to try out new items, such as an unfamiliar new spice in a recipe. You can also shop at wholesale stores such as Costco and Sam’s Club where you can purchase other food items in bulk that you may find at other grocery stores. Purchase frozen fruits for smoothies, granola bars for snacks, and olive or avocado oil for salads or cooking if you use them often.
Tip
Keep what you plan to use within the month in your cabinet (mason jars work well for storing things like nuts, seeds, and grains) and store the rest in an airtight container in the fridge or freezer to prevent excess items from spoiling.
2. Choose in-season produce
An excellent way to save money while optimizing flavor and nutrition is to focus on buying produce that is currently in season. Produce that is sold out of season will usually cost more because of the resources it takes to harvest and sell outside of peak season. The new beautiful autumn season brings an opportunity to try new recipes that incorporate seasonal produce like pomegranates, winter squash, sweet potatoes or cranberries. There is also produce that’s seasonal year-round like apples, bananas, lemons, and carrots which means the price of these fruits and vegetables should remain consistent year round.
Tip
Try your hand at growing your own produce! It's fun, rewarding, and very economical. Get tips through our article, Ten Easy-To-Grow Vegetables and Herbs (Indoor or Outdoor).
3. Make economical choices between organic and conventional
When it comes to fresh produce the big question is always whether to buy organic or conventional. Conventional farming involves the use of chemical fertilizers and pesticides while organic farming is free of synthetic fertilizers, pesticides, additives and GMO’s (genetically modified organisms). The primary issue is that conventional produce will have residue of pesticides while organic foods contain much less, if any at all, and there is evidence that some pesticides are carcinogenic. Organic produce is typically more expensive than conventional due to the stricter farming guidelines and the lower crop yield. Buying conventional produce, compared to organic, will save you money, no doubt. However, if pesticides are a concern for you, consider following the Environmental Working Groups (EWG) Clean 15 and Dirty Dozen Guide. Every year, the EWG publishes a new list of the cleanest 15 produce items and the dirtiest dozen produce items. The Dirty Dozen is the produce that contains the most pesticides. The Clean 15 includes produce that has minimal residual of pesticides. Knowing which items are on the list can help you decide which produce to prioritize organic. You’ll still want to wash all produce thoroughly when you get home. To avoid harmful chemicals to your body and the planet, we would suggest purchasing organic whenever it's possible for you.
4. Look for sales or BOGO offers
Always be on the lookout for sale items! Publix often offers buy one, get one specials, which is a great way to stock up on some of your favorites for half the price. Sprouts' app will offer deals of the week. Kroger has manager's sellout on close-to expiration items. Various grocery stores also have in store ads that change from week to week with special deals on certain items. These are great opportunities to stock up on some of the more costly plant-based foods like frozen meals, meat-alternatives, and plant-based yogurt.
Fun fact
Some stores have a day (usually Wednesday) where their weekly ads overlap, and you can get the most bang for your buck.
5. Choose more whole foods vs packaged foods
Opting for whole plant-based foods like legumes, whole grains, nuts, seeds, vegetables, and fruits can significantly reduce your grocery bill compared to buying pre-packaged vegan products. These minimally processed staples not only offer more nutritional value but also provide greater flexibility in meal preparation. By focusing on these affordable basics, you can enjoy a diverse and satisfying diet without the extra cost associated with convenience foods. Visit the recipe section of our blog to get recipes and ideas on how to use whole plant foods!
What have you found helps with staying budget friendly while eating plant-based?
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Hello everyone! My name is Summer Savior and I am a student at Georgia State University in the Coordinated Nutrition Program. I am studying to become a registered dietitian and I'm interested in pediatrics, diabetes, and weight management. I am excited to try my hand at blogging and learning more about plant-based eating.
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