If you want to eat more plants, but don’t want to break the bank, you’ve come to the right place!
I have been eating vegan on a budget for a few years now and have learned a few tips and tricks along the way that I would love to share with you!
Don’t worry about protein, I got you! You will get plenty of protein, lots of veggies, but this won’t require hours in the kitchen everyday. You also won’t find any meat substitutions here. I don’t find anything wrong with them, and they fit wonderfully into a balanced diet. But they are not always budget-friendly.
So let’s get started!
Part One: The Budget
I am not here to count your coins. I am here simply to help those coins go further! So you can define your budget and how often you would like to go shopping. I usually stick with a one- to two-week menu. I stay around $25/week.
To stay in budget, I typically get the majority of my groceries from Aldi. I check the weekly ads to see what fresh produce/bulk items are on sale. I’m pretty particular so I organize my list based on the layout of the store (it keeps me efficient!).
Part Two: The Menu
It’s much easier to stay within budget if you have a menu set in place. I try to give myself 2 options for every meal. What that means is 2 options for breakfast, 2 options for lunch, and 2 for dinner. They are not complicated, this just keeps me from getting bored with my food by the middle of the week.
I start with what I keep on hand in my kitchen, and build my menu out from there!
Once you’ve decided what you’re going to have for the week, it’s time to compile the grocery list. I write mine down for tangible accountability, but you can make a list on your phone or use an app.
Make your list as specific as possible. Then do NOT deviate. This is the biggest reason why we stray outside of the budget. We see our favorite food on sale and we think “oh this won’t hurt.”
That’s just not the case. So stick to what’s on the list!
A sample menu for me looks something like this:
Breakfast: Oatmeal with fruit, seeds, and peanut butter -or- Banana Pancakes
Lunch: Chickpea Salad with homemade french fries -or- a salad with tahini dressing, rice and roasted veggies
Dinner: Rice with roasted veggies and beans or chickpeas -or- Pasta with roasted veggies
For the veggies I’ll roast just about anything. Sweet potatoes, Brussel’s sprouts, broccoli, cauliflower, beets, cabbage, carrots, eggplant, literally any vegetable I can get my hands on! This menu reheats and travels very well. It can easily be jazzed up with fresh or frozen fruits. Some days I make tahini dressing and drizzle it over the roasted veggies. It all depends on your mood and budget!
I hope helps you get started on your journey to eating more plants! The key is to make it colorful!
