5 Strategies to Eat Plant-Based on a Budget

Sharing is caring!

Written by Gianina Padula. Reviewed by Diana Licalzi, MS, RD, CDE.

One of the most common misconceptions about transitioning to a plant-based diet is that it will be expensive. However, this could not be further from the truth. On average, those eating plant-based foods typically save around $750 each year compared to their usual grocery bill [1].

Additionally, incorporating more fruits, vegetables, whole grains, and plant-based protein sources is an excellent preventive health measure, helping you avoid potential healthcare costs in the future. Here are a handful of strategies to keep in your back pocket when shopping plant-based.

 

 

1. Opt for the bulk section.

Many supermarkets offer a bulk section where you can buy food in larger quantities and at a lower price. This is common for dry goods, such as nuts, grains, seeds, and dried beans. You can often bring your own reusable jars to fill—just be sure to have a cashier weigh the empty container beforehand.

 

2. Find staple foods that you can incorporate into a variety of meals.

Great examples of staple foods include potatoes, beans, bananas, rice, and oatmeal. By using different types of spices or fresh herbs, you can develop a versatile list of meals with similar bases. Spicing up your recipes is also a smart way to cut back on sodium, since you won’t rely on salt as much for flavor! 

 

3. Consider buying some ingredients frozen or canned.

You can reduce grocery costs by 50% or more by buying frozen fruits and vegetables [2]. Additionally, canned and frozen foods last much longer than fresh produce. This not only makes shopping easier, but it also helps you cut back on food waste. Depending on which frozen foods you buy, your preparation time may also decrease. 

4. Non-organic fruits and vegetables are better than no fruits and vegetables!

Everything you buy doesn’t have to be organic, so do not fret if these items are out of your price range. As long as you prioritize eating a variety of fruits, vegetables, legumes, and grains, you will get all the nutrients your body needs. Remember to make your plate as colorful as possible, as this will help incorporate a myriad of vitamins and minerals. 

 

5. Stick to whole foods rather than pre-made or processed options.

A helpful rule of thumb is that the more steps taken to prepare the food you are buying, the higher the price usually is. Eating a whole-food, plant-based diet (WFPB diet) keeps costs low and nutrients high! Plus, you will be more confident in knowing what is going into your body. 

We hope these five tips have shown you that staying frugal on a plant-based diet is not as difficult as you might think. The key to a successful lifestyle change is making multiple small changes and incorporating them into regular habits. This way, you will eventually be able to perform each task without even thinking about it. Although it can be intimidating at first, you will adjust quickly by taking one step at a time. Test one (or more) of these suggestions out on your next trip to the grocery store and let us know how it helped! 

 

References: 

[1] Flynn, M. (2015). Economical Healthy Diets (2012): Including Lean Animal Protein Costs More Than Using Extra Virgin Olive Oil. Journal of hunger & Environmental Nutrition.

[2] Ericson, C. (2017) Cut Food Costs By Going Frozen, Without Sacrificing Health Or Taste. Forbes.