Diet

Great Low-Cost Vegan Diet in the UK

3 October 2020

One of the biggest myths about veganism is that it is expensive. In reality, the cheapest foods in any supermarket are plant-based: rice, pasta, lentils, beans, oats, and seasonal vegetables. Here is how to eat well on a vegan diet in the UK without breaking the bank.

The Budget Vegan Shopping List

A weekly shop for one person, coming in at around 15 to 20 pounds:

  • 2kg rice (1.50)
  • 500g dried pasta (0.50)
  • 500g red lentils (1.00)
  • 2 tins chopped tomatoes (0.60)
  • 1 tin chickpeas, 1 tin black beans (0.70)
  • 1kg oats (0.80)
  • 1 loaf of bread (0.60)
  • 1 bag frozen peas, 1 bag frozen sweetcorn (1.20)
  • Onions, carrots, potatoes (2.00)
  • Bananas, apples, seasonal fruit (2.00)
  • 1 litre oat milk (1.20)
  • Peanut butter (1.50)
  • Vegetable oil, soy sauce, spices (2.00 one-off)

Budget Meal Ideas

  • Breakfast: Porridge with banana and peanut butter. Costs about 30p per serving.
  • Lunch: Lentil soup with bread. A big pot lasts 3-4 days and costs under 2 pounds total.
  • Dinner: Rice and bean chilli with frozen veg. Under a pound per serving.
  • Snacks: Toast with peanut butter, fruit, oatcakes.

Supermarket Tips

  • Buy own-brand: Aldi, Lidl, and supermarket own-brand products are almost always vegan and dramatically cheaper than branded alternatives.
  • Frozen is your friend: Frozen vegetables are just as nutritious as fresh, last much longer, and are half the price.
  • Batch cook: Make big pots of chilli, curry, or soup and freeze portions. Saves money and time.
  • Avoid "vegan" labelled products: Vegan sausages, burgers, and ready meals are convenient but expensive. Stick to whole foods for the bulk of your diet and use these as occasional treats.
  • Yellow sticker shopping: Visit supermarkets in the evening for reduced items. Bread, fruit, and vegetables are commonly reduced by 50-75%.

A vegan diet built around whole plant foods is one of the cheapest ways to eat well. Rice, lentils, beans, and seasonal vegetables form the base, and everything else is a bonus. For more budget advice, read being vegan doesn't have to be expensive.

Back to Blog