25 Budget Friendly Vegan Recipes (2024)

FAQs

How do vegans on a tight budget? ›

By simply swapping meat and processed vegan alternatives for more whole food equivalents, such as lentils and chickpeas (great in curries or stews), cooking becomes more cost-effective without sacrificing flavour.

Whole Grains: Brown rice and quinoa are less processed than typical grain products making them great sources of protein. Legumes: Lentils, beans and peas are easy to prepare and very cost effective sources of protein. Dried fruits: Dried fruits contain the same number of calories but in a smaller, on the go form.

Build Your Diet Around Whole Foods

Fresh or frozen fruits and vegetables, whole grains, beans, legumes, tofu, nuts and seeds are typically very affordable. Make sure to take advantage of all of the tips mentioned above to guarantee that you're paying the lowest price possible.

Low vitamin B12 intake is a significant problem in vegan diets due to the exclusion of vitamin B12-rich foods such as meat, poultry, and eggs. A lack of vitamin B12 has been linked to neurologic and hematologic problems [19].

A healthy vegan diet should contain a variety of whole grains, proteins, healthy fats, and fruits and vegetables. Foods like nuts, seeds, legumes, soy products, and nutritional yeast can all help boost your protein intake throughout the day.

It's not really true that vegan products are more expensive than animal-based ones across the board. In fact, avoiding meat, fish, eggs, and dairy products can have a positive impact on your wallet. That's especially the case if you generally spring for high-quality animal products, which don't come cheap.

The bottom line. Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.

Is Arnold Schwarzenegger vegan? ›

Arnold Schwarzenegger eats an 80% vegan diet, which he said has helped lower his cholesterol. His go-to protein sources are eggs, salmon, chicken, veggie burgers, and protein shakes. Schwarzenegger eats steak, hamburgers, and Austrian wiener schnitzel when he wants a treat.

Food costs decrease 16% on a low-fat vegan diet, a savings of more than $500 a year, compared to a diet that includes meat, dairy, and other animal products, according to a new analysis from the Physicians Committee for Responsible Medicine published in JAMA Network Open.

An Economic Diet

At first I wasn't thrilled about eating salad over steak, but I loved how much money I was saving. And it turns out my case isn't unique. A 2021 study from Oxford University found that vegan diets reduced food costs by as much as one-third.

There are two main reasons: the market for substitutes and fresh organic produce. While veganism is growing, it's still a small market. There isn't nearly as much of a demand for plant-based products, like cheese or meat substitutes, as there is for animal-based products.