Being Vegan Doesn't Have to Be Expensive
27 September 2020
One of the biggest misconceptions about veganism is that it is expensive. Walk into any health food shop and you will see overpriced superfood powders, fancy nut cheeses, and artisan mock meats that seem to confirm the stereotype. But the truth is, the cheapest foods on the planet are already vegan — rice, beans, lentils, potatoes, oats, and seasonal vegetables. Eating plant-based on a budget is not only possible, it can actually save you money.
Stock Up on Staples
The foundation of affordable vegan eating is a well-stocked cupboard. Dried lentils, chickpeas, black beans, and split peas are among the cheapest protein sources available. A 500g bag of red lentils costs well under a pound and provides multiple meals. Tinned beans are slightly more expensive but still incredibly cheap and far more convenient.
Rice, pasta, oats, and bread form the carbohydrate backbone. Buy in bulk where possible. A large bag of basmati rice or porridge oats can last weeks and costs pennies per serving. Flour, tinned tomatoes, coconut milk, soy sauce, and vegetable stock cubes round out the essentials.
Frozen vegetables are your secret weapon. They are just as nutritious as fresh, last for months, and are significantly cheaper. Frozen peas, sweetcorn, spinach, broccoli, and stir-fry mixes are all brilliant standbys.
Batch Cooking Saves Everything
Cooking in large batches is the single most effective way to save both time and money. A big pot of dal, chilli, curry, or soup costs very little to make and can feed you for several days. Portion it into containers and refrigerate or freeze for quick meals throughout the week.
Sunday meal prep is a game-changer. Spend a couple of hours cooking a large batch of grains, a couple of bean or lentil dishes, and some roasted vegetables. You will have ready-made lunches and dinners for the week ahead, which also eliminates the temptation to order expensive takeaway.
Shop Seasonally and Locally
Seasonal produce is cheaper because there is more of it and it has not been flown in from the other side of the world. In summer, courgettes, tomatoes, peppers, and aubergines are plentiful and affordable. In winter, root vegetables like carrots, parsnips, sweet potatoes, and cabbages are the budget-friendly choices.
Asian supermarkets are a goldmine for affordable vegan ingredients. Tofu, rice noodles, soy sauce, coconut milk, spices, and fresh vegetables are typically much cheaper than in mainstream supermarkets. If you have one nearby, make it a regular stop.
Skip the Fancy Stuff
You do not need cashew cheese, spirulina powder, or artisanal almond milk to be vegan. These are luxuries, not necessities. Basic soya milk is a fraction of the price of oat or almond alternatives. Nutritional yeast adds a cheesy flavour to dishes and is reasonably priced if you buy it in larger bags rather than small tubs.
Mock meats and vegan ready meals are convenient but expensive. Treat them as occasional treats rather than everyday staples. A homemade bean burger costs a fraction of what a branded vegan burger does, and it tastes better too.
Practical Budget Meal Ideas
Here are some meals that cost well under two pounds per serving:
- Dal and rice: Red lentils simmered with onion, garlic, ginger, turmeric, and cumin. Serve over rice.
- Bean chilli: Kidney beans, black beans, tinned tomatoes, peppers, onion, and spices. Serve with rice or baked potato.
- Peanut noodles: Noodles tossed in peanut butter, soy sauce, lime juice, and chilli. Add frozen vegetables. Check out our peanut butter udon noodles recipe.
- Vegetable stir-fry: Whatever vegetables you have, fried with garlic, ginger, and soy sauce. Serve over rice or noodles with tofu.
- Porridge: Oats with banana, peanut butter, and a sprinkle of cinnamon. Cheap, filling, and nutritious.
The Real Cost Comparison
Studies consistently show that a plant-based diet centred on whole foods is cheaper than a diet that includes meat and dairy. A 2021 study from Oxford University found that vegan diets in high-income countries were up to a third cheaper than omnivorous diets when based on common foods. The expensive vegan stereotype only holds up if you are buying exclusively premium branded products.
If you are just starting out on your plant-based journey, our 30 tips for transitioning to a plant-based diet is a great place to begin. Eating vegan on a budget is not about deprivation — it is about getting back to basics and letting simple, affordable ingredients do the heavy lifting.