Plant-Based Tips on How to Eat Healthy on a Budget

You don’t have to spend a fortune to eat a healthy plant-based diet! See my top plant-based tips on how to eat healthy on a budget.

The health section of the supermarket has small buckets of berries for $5, bags of seeds for $15 and supplements for $40. It does make you wonder if you are capable of eating a healthy plant-based diet. In fact, there is a common misconception that a plant-based diet must be expensive. However, this is not necessarily the case! As many plant-based eaters know, switching to a plant-based diet can actually save you money. Often, animal protein is the most expensive item on the table. In comparison, plant-based proteins such as beans, peanuts, and tofu are quite economical options. In fact, one study found that food costs for vegetarians were about 16% lower than for regular eaters. The real key to building a delicious, healthy plant-based pantry without breaking your food budget is simple: Eat more minimally processed foods. Sure, cultured meats, plant-based entrees and packaged foods may be simple and convenient, but they’re often more expensive than making your own meals from whole plants. Get into the kitchen and cook your own meals and you’ll save a lot of money! Here are some more tips on how to eat plants on a budget.

9 Plant-Based Tips on How to Eat Healthy on a Budget

1. Stock up on essential cooking equipment

The right kitchen tools can help you save a lot of time and money in the kitchen. Try to understand these basics:

• rice cooker: You can use it to steam any whole grain, such as farroa, brown rice, and sorghum. Buy one with a steam basket.
• Slow cooker/pressure cooker/instant cooker: A must-have for busy families. You may want to opt for the Instant Pot since it has all three of these features. You just throw in the ingredients for your healthy chili or stew, press a button, and when you get back, your meal is ready. Learn how to cook whole grains and legumes in the Instant Pot.
• Food processor or blender: It really helps to have an efficient food processor for chopping and grating vegetables, nuts and legumes. I use one of these all the time when I make vegetarian “meat” balls, cashew cheese, and hummus. You can also use your blender to make things like smoothies, bean dip, and nut cheese. If you’re just starting out, try an immersion blender as a low-cost option that also saves storage space.

2. Gather basic spices and herbs

Just a few simple spices and herbs can take a meal from bland to wow. Invest in the basics (garlic powder, sea salt, black pepper, cumin, paprika, turmeric, cinnamon, thyme, sage, cayenne pepper, curry powder, ginger, allspice, nutmeg, rosemary, dill, basil, oregano) to keep variety in your meals. Then start adding more to your collection. It should be fun! You can also look for seasoning blends to save time and money since they contain multiple ingredients in one bottle (i.e. Italian seasoning, Mexican seasoning, garam masala). Collecting spices can be expensive at first, but there are always gas stations that offer bulk spices for cheap! Research your area to find options. Remember, a $4 bottle of spices can make dozens of delicious meals.

3. Buy in bulk

In the bulk section, you can save money on spices, nuts, seeds, flours, nutritional yeast, dried fruits, legumes, whole grains and lentils. Also, look for bulk foods you usually buy at warehouse stores, such as brown rice, soy milk, frozen fruit and oats.

4. Make it yourself

Bread, baked goods, nut milk/cheese…you can make it all! Make homemade oatmeal instead of flavor packets; or even make your own granola mix instead of expensive bagged trendy granola. Try making homemade veggie burgers too.

5. Buy seasonal produce

Remember to take advantage of the fresh produce in season—oranges in the winter, pumpkins in the fall, and strawberries in the summer. You will also find that their prices are more reasonable as well.

6. Use frozen or canned vegetables

When fresh foods are out of season, turn to freezing and canning. You save money, and they’re a more sustainable option.

7. Remember rice and beans

This is a mainstay of America’s traditional diet, providing a healthy, protein-rich, affordable meal combination. Place the bell pepper, garlic, and onion in a food processor and add to the beans while cooking, to taste. Place rice and beans in an energy bowl. Top with salad and some tortilla chips. There’s a lot you can do with this powerful pairing. Check out my recipes for Easy Spanish Brown Rice and Instant Pot Mexican Black Beans with Epazote to get started.

8. Celebrate the humble potato

This root vegetable is very filling and versatile. Make potatoes a staple in your diet by baking them and topping them with nutty cheese, broccoli, and herbs. Smash them up and serve as a comforting side dish for your next meal (use the leftovers to make shepherd’s pie). Saute them into your morning chowder.

9. Know where to shop

Find great prices on a variety of plant-based staples. Asian markets are a great selection of plant-based ingredients like tofu and vegetables at great prices. The Indian market is well suited for all kinds of economical spices. Go to farmers markets when possible to buy in-season produce. Choose cheaper stores instead of fancy natural food stores. Look for a store with a good bulk section. Store brand products (pasta, frozen meals, canned goods, chocolate chips) are usually the cheapest.

For more tips on eating on a budget, check out:

Lisa Andrews’ Affordable Plant-Based Diet
Chef’s Tips for Affordable Plant-Based Meals
9 Tips for Plant-Based Eating on a Budget
30 Affordable Plant-Based Meals
4 Ways to Eat Organic on a Budget
Use frozen vegetables to make budget-friendly and healthy dinners

Pictured: Vegan Refried Beans, Sharon Palmer, MSFS, RDN