There’s a misconception that a vegan diet consists of pricey food. Au contraire, being healthy and compassionate can be very affordable. You just need to know what to buy!
Here are some cruelty-free and inexpensive staples perfect for a nutritious diet:
FRUITS AND VEGGIES:
– fruits and vegetables in season (these will usually be far cheaper — and better for the environment — than out-of-season fruits shipped from far away)
– bananas
– honeydew
– oranges
– pears
– plums
– watermelon
– cabbage
– carrots
– cauliflower
– celery
– kale
– leafy greens
– onions
– potatoes
– sweet potatoes
GRAINS:
– oatmeal
– pasta
– quinoa
– rice
PROTEINS:
– beans
– chick peas (make inexpensive hummus)
– legumes
– peanut butter
– seeds (sunflower, pumpkin, chia, and more)
– tofu
– tempeh
– seitan
TIPS FOR SHOPPING ON A BUDGET
- Purchase staples like nuts, seeds, herbs, spices, grains, et cetera in bulk (freeze, dry, or dehydrate if necessary to store).
- Plan meals ahead of time so you can adhere to a list and reduce impulse purchases.
- Stock up on frozen fruits and vegetables when on sale.
- Grow some of your own produce.
- Buy the store brand for items that aren’t fresh (flours, baking powder, baking soda, salt, corn starch, oatmeal, pasta, rice, nuts, seeds, and dried fruit).
- Use leftover spices and vegetable remnants to make broth.
- Prepare meals with leftovers in mind so they last for two days or longer.
- Plan to make a couple of meals that use a few of the same ingredients.
- Frequent the Farmer’s Market (especially at the end of the day when prices are reduced).
- Buy nuts/seeds in bulk. Also, make your own nut butter in a Vitamix.
- Shop at special stores: Shopping at a Co-op, going to a wholesale store like Costco, finding foods at ethnic grocery stores, or purchasing online can save you big.
- Remember – eating with compassion does not have to eat a hole in your wallet!
