How to go vegan on a budget (and not feel like you’re starving)

Look: I get it. When you first imagine “vegan,” it’s easy to assume that it’s going to be pricey. After all, the naysayers are super quick to tell anyone who will listen that vegan food is expensive. But here’s the truth that vegans try to get across to folks — you can absolutely eat a full, satisfying, healthy vegan diet without spending a fortune. It’s just about knowing what to eat, a little meal planning and the best spots to get vegan groceries.

In fact, a new study came out from ProVeg which shared that German consumers purchasing a basked of plant-based food save five percent relative to the cost of a comparable animal-based version. In 2022, the basked was 52 percent more expensive. So, yeah, you can definitely do vegan on a budget.

Below, I’ll walk you through steps to build a vegan life on a budget, debunk some top myths, and share practical tips, plus go-to brands and grocery chains that help keep the cost down. 

Before I get people getting upset, this is a gentle reminder that going vegan is about more than what you eat. But, starting there is a good a thing as any to get you to the final destination — removing animals and their byproducts from your life.

Step 1: Build your vegan pantry around cheap staples

Before you chase fancy substitutes, anchor your diet in ultra-affordable whole foods. These are the foundation for meals that deliver the nutrients you need (like protein).

• Dry beans & lentils: black beans, pinto beans, chickpeas, red lentils.

• Grains & starches: brown rice, oats, pasta, potatoes, sweet potatoes.

• Frozen vegetables & fruits: these are often cheaper, definitely last longer if its just you cooking for one (and reduce waste).

• Canned goods: tomatoes, beans, coconut milk.

• Tofu / tempeh: excellent sources of protein that stand-in for meats.

• Basic produce: onions, carrots, cabbage, bananas, apples, potatoes, greens.

• Seeds, nuts, nut butters: grab the seeds and nuts in bulk to save money, blend your own nut butters.

• Simple spices & sauces: garlic, cumin, paprika, soy sauce or tamari, chili powder, neutral oil for cooking, olive oil, rice vinegar.

When your meals revolve around these, the more processed “vegan specialty” items become optional treats versus essentials.

Also: meal-plan. Walk into the store with a plan. Don’t shop on an empty stomach. Know what you’ll make with those lentils and rice so nothing goes to waste.

Step 2: Know the myths and don’t get scared off by them

Before diving in, let’s bust some common vegan myths that intimidate people:

Myth #1: “Vegan = expensive specialty foods.”

Reality: Many of the most nourishing vegan foods are among the cheapest (beans, rice, potatoes). Specialty items do cost more, but they’re not mandatory.

Myth #2: “You’ll never get enough protein.”

Reality: If you include beans, lentils, tofu, whole grains, nuts, seeds, and leafy greens, you’ll hit protein goals easily. You don’t need fake meat every day. As a side note, I used to have a plant-based doctor and he ran my bloodwork a year or so after going vegan and told me “You are protein deficient.” I sat on the phone, silent, confused. Then, on the other end, I hear a laugh. 

“Just kidding,” he said. “I’ve never told any vegan that because it’s really not a thing.”

So, there you go. 

Almost every whole food has protein in it, although not all of them are complete proteins (the nine amino acids considered to equal that). However, these are items which will give you complete protein, similar to animal meat:

• Quinoa: this ancient grain is nutty and gluten-free. One cup of cooked quinoa has about 8 grams of protein. It also has magnesium, iron, fiber and zinc. You can swap rice for this, as well as oatmeal for a breakfast porridge.
• Tofu: Tofu comes in numerous textures – silken, firm and extra-firm. I don’t suggest eating it plain, but if you marinate it or add seasoning, it takes on that flavor when it is cooked. Three ounces of protein equals 8 grams of protein, as well as 12 percent of the daily value of potassium and iron. You can make all sorts of things with tofu like scrambled “eggs”, meats, and even chocolate mousse.
• Tempeh: I’m a huge fan of fermented soybeans. They can be a bit bitter, so steam them first to cut that. Three ounces o tempeh nets you 11 g of protein, plus fiber, iron, potassium and calcium. I love chopping up tempeh and putting it into pasta, but you can take it even a step farther and blend it and turn it into meatballs, or slice it and make tempeh bacon and more.
• Edamame: The soybeans are a great snack or addition to any meal. Steam them or boil them, snack on them or add them to a dish. These have 8 g of protein for a 1/2 cup.
   

Other complete protein sources include amaranth, buckwheat, spirulina (drop it into a smoothie!), hemp and chia seeds, nutritional yeast (it adds a cheesy flavor to dishes).

Then, there are combos that give you a complete protein when you put them together. Examples are:

• Rice and beans
• Pita bread and hummus
• Peanut butter and whole grain bread

So, yeah, just eat and you should be fine.

Myth #3: “Vegan is limited / boring.”

Reality: This is all about being creative. With spices, sauces, and whole-food building blocks, you can make cuisines from Indian to Mexican to Italian without animal products. It’s the flavors that make a dish exciting, and you’re not missing out on any flavors if you’re eating vegan.

Myth #4: “You’ll be hungry or undernourished.”

Reality: A well-planned vegan diet can be extremely filling (fiber!) and nutritionally complete (with attention to B12, vitamin D, iodine, etc.).

Myth #5: “You need to go all-in instantly.”

Reality: You can transition gradually. Don’t let anyone tell you that if you want to go vegan, you need to accomplish it in one sitting. It’s not realistic for everyone. Do what you can. Start with swapping out staples if that’s what works for you. At the end of the day, you know your body and mind best and what will make the transition successful.

Step 3: Budget-friendly grocery chains across the US

You don’t need to live in a vegan mecca to shop affordably. Depending on your region, some chains stand out:

• Aldi — This is the MVP. Their Earth Grown brand has ready-to-eat vegan salads, “meatless meatballs,” vegan cheese and a lot more. Examples of pricing: 4-pack of veggie burgers – $2.55, 14 oz. of tofu – $1.49, 8 oz. vegan cheese shreds – $3.75

• Walmart — Surprisingly strong on staples. In a U.S. price comparison, Walmart and Aldi led on lowest prices for vegan essentials. Examples: 16 oz. tofu – $2.96, Morning Star veggie burgers (4) – $4.58, 8 oz. Violife cheese – $3.97

• Trader Joe’s — Excellent for unique plant-based snacks, frozen foods, sauces. I love their vegan kale pesto and non-dairy Hold the Dairy cones. Take note, the chain does regularly take products out of rotation, so don’t get too attached to anything. 

• Sprouts Farmers Market — Good selection, emphasis on produce and bulk bins.

• Kroger / Kroger family stores — Many stores carry a “Simple Truth Plant-Based” line, good for budget shoppers. 

• Costco — If you have (or can share) a membership, bulk buys of grains, beans, nut butters, etc., can be economical. 

• Wegmans (Northeast U.S.) — Excellent variety, especially for those who want one-stop shopping. 

• Online / specialty rebate or membership sites — Thrive Market (memberships) often have strong vegan savings. 

Also worthy: Grocery Outlet (for overstocked vegan meat/dairy items) depending on region. And, even dollar stores can have deals on vegan products.

Step 4: Top budget vegan brands you’ll actually want to eat

These are brands that tend to offer good value, wide distribution, or consistent quality:

• Beyond Meat, Impossible Foods — these are the “big name” meat alternative brands for everything from chicken to steak to burgers, meatballs, sausages and more.

• So Delicious — plant milks, yogurts, creamers. 

• Follow Your Heart — vegan mayo, dressings, “cheese,” etc.

• Gardein – similar to Beyond and Impossible, these are your meat alternatives, including vegan fish, crab cakes, and grounds.

• Just Egg – made of mung beans, this is a popular egg substitute.

A note: always compare price per ounce / per serving. Sometimes store-brand vegan options may be better deals.

Step 5: Tactics to stretch those dollars

Here are smart moves to keep your costs minimal:

1. Buy in bulk — grains, beans, seeds from bulk bins.

2. Cook from scratch — get into vegan recipes, making your own bean burgers, sauces, soups, even nut milks is way cheaper than packaged “vegan meals.”

3. Freeze leftovers — double your batch and freeze.

4. Shop sales, use coupons, and stack promos — especially on tofu, plant-based meats, dairy alternatives.

5. Use the veggie aisles by season — seasonal produce is cheaper and fresher. Shopping the outer aisles is my main plan whenever I go to the grocery.

6. Embrace “less processed” foods — focus on whole-food meals rather than over-relying on mock meats. Mock meats are more expensive than whole-foods.

7. Use the “worst parts” of produce — stems, leaves — for soups, stir-fries, blending. Check out online stores like Misfit Market and Imperfect Foods for the grocery store rejects whose shapes, bruising, etc. couldn’t cut it, but are still totally edible.

8. Eat more grains + legumes — they pack calories + protein for pennies.

9. Minimize food waste — plan, store properly, compost what spoils.

Sample 7-day vegan budget menu (just to show you it’s totally possible)

You’ll notice: no fancy mock meats, etc. required every night. But when on sale, you can sprinkle in your treats. For example, I see sales on non-dairy Ben & Jerry’s from time-to-time and it’s $3 a pint. Score.

Regional insights: where vegan groceries are cheapest

Some states are surprisingly vegan-friendly when it comes to cost:

• A study found New Mexico had vegetarian groceries ~5% below national average. 

• Also, Washington, New York, and New Jersey ranked as affordable regions in that comparison. 

So if you’re in those states (or close), you may already have a bit of advantage. That said, even if you’re in a “high cost” area, the tips above help you fight back.

You’ve got this!

Going vegan doesn’t have to be a financial burden. Like any diet, if you rely heavily on fancy, ultra-processed versions of your foods, it’ll cost more. But if you center your meals on beans, grains, seasonal produce, and clever use of budget-friendly brands, you can actually save money compared to many omnivore diets.

Start slow. Experiment with recipes. Find which vegan swaps you love and which you don’t bother with. Over time, your staples will reduce, your budget will shrink, and you’ll probably find you eat more varied, healthful food than before.