25 Budget Friendly Vegan Recipes (2024)

FAQs

How do vegans on a tight budget? ›

In fact, vegan diets in particular are very accommodating to budget living and eating. Many of the foods considered to be staples in a typical, healthy vegan diet are very affordable - grains, beans, seeds, and legumes are all good examples. You can make a lot of delicious vegan food on a 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.

Your houseguest would most likely be happy with oatmeal or granola with almond milk and fruit for breakfast, nut butters, hummus, salads with beans, fruits and vegetables, and nuts for lunch, and grilled or sautéed veggies with a whole grain like quinoa are for dinner.

There's a widespread perception that going vegan is as expensive or even more costly than eating meat. And while this can be true, it's likely only the case if you eat a lot of pricy convenience foods, like vegan schnitzel and other meat substitutes.

With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs. If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron, vitamin B12, iodine and selenium.

But did you know that adopting a meat-free diet can be significantly cheaper than a diet including meat and dairy? Exact savings will vary according to your region, the size of your household, and what you buy, but meatless diets cost $23 less per week on average.

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.

What happens when you switch to vegan? ›

Your gut health will improve.

According to Dr. Mayer, by making the change to a vegan diet, you'll boost your immune response, and that's a huge benefit. While your gut microbiome is changing, expect more gas (and maybe tummy aches), but it will pass, and it's all worth it in the end.

Foods that vegans avoid

These include: Meat and fish: such as beef, chicken, duck, fish, and shellfish. Eggs: whole eggs and foods that contain them, such as bakery products. Dairy: milk, cheese, butter, and cream, as well as foods made using these ingredients.

Nutritional yeast flakes can be used in place of cheese to top vegan dishes. Learn about this dried product, the nutrients it contains, and how to cook with it.

Income. While this might come as a surprise to some, there are more vegans in the lower end of the income range. The average American earns $54,000. The largest concentration of vegans is in the sub $50,000 income range.

An Economic Diet

A 2021 study from Oxford University found that vegan diets reduced food costs by as much as one-third.

To make affordable vegan and gluten-free meals at home, focus on simple and versatile ingredients such as beans, rice, vegetables, and affordable spices and herbs. Batch cooking and meal prepping can also help save money by reducing food waste and making it easier to stick to a budget.