How To Shop Plant-Based When Everything Is Expensive

You’ll be amazed how far you can stretch your budget on a plant-based diet when things are tight. All you need are a few thoughtful strategies.

None of us are immune to the rising cost of inflation and the way it has impacted our wallets. And, one place this is felt the most is our grocery budget. I have five children and our grocery bill, next to our mortgage, is our largest expense.

The fact is it doesn’t look like it’s going to ease up anytime soon. As a matter of fact, grocery prices increased close to 3% in 2022. That doesn’t sound like much but when you look at that in addition to inflation, yeah, it hurts.

So, how does all of this impact healthy eating and shopping for vegan food items?

A lot of people still live under the delusion eating a healthy diet that is whole food plant-based is expensive and only for the well-heeled elite. But, that is simply asinine and shallow-minded. It’s just contempt without evidence.

Preparing delicious vegan meals can be very thrifty.

I decided to visit my local grocery store a few weeks ago just to compare prices. And, I had several reactions ranging from humor, anger, sadness, and overall disbelief.

I started out looking at the costs of milk, eggs, and meat. And, I could not believe my eyes! It’s been almost 10 years since I’ve bought any animal products, but to say I was shocked would be an understatement. Once I collected myself and caught my breath I started looking at healthy plant-based foods.

I looked at staples like beans, rice, whole grains, oats, frozen fruits and vegetables, and store brand non-dairy milk. It wasn’t even close. These products were far more affordable than anything in the meat section.

Now, that’s not to say prices had not increased. The cost of fresh produce has gone up. But, compared to the unhealthy animal product alternative it wasn’t even close.

Bottom line, we all know prices have gone up and we are all experiencing the discomfort and strain. However, there are ways to strengthen your money when shopping and enjoy healthy plant-based eating on a budget.

How To Shop Plant-based On A Budget

These are some of the best tips we’ve found to help us save when we are grocery shopping. And, you might be surprised how far it goes if you follow these simple basic tips.

Use What You Have

This is one of the best ways to save money. I’m always constantly amazed at how much food is in my refrigerator and pantry after a shopping trip. It’s almost embarrassing.

The fact is we, as humans, get bored very easily. So, some of our trips to the market are unnecessary.

Take a look in the fridge and pantry to see what you have on hand. I’ve found there’s usually enough to make soup, chili, pancakes, and other things for at least a week.

Also, using up what you have will make planning your shopping trip much easier. And, you will cut down on some very unnecessary food waste.

Eat Your Leftovers

I always struggle with this and sometimes end up throwing food away because I let it sit in the fridge too long. But, you can save some cash by simply reheating your leftovers and enjoying a cheap vegan meal.

Variety is not always the spice of life. Sometimes consistency and simplicity win the day for the old pocketbook.

Plan Your Shopping List

I hate meal planning and prefer to cook things on a whim. But, creating a weekly meal plan and building your grocery list around is a good way to save some cash.

So, make a list and try to stick to it. It might not be easy or convenient, but it’s better than blowing up your bank account.

You’ll be surprised how much money you will save just by sticking to a plan. Check out these 20 Easy Make-Ahead Plant-based Meals.

Don’t Get Hung Up On Organic Foods

Try and find the best deals you can on organic foods, but don’t let it dictate your final decision. You can end up spending a lot of money before you know it.

Stock Up On Frozen

Frozen fruits and vegetables are a great way to save money when it comes to your grocery budget. They keep for months, retain their nutrients, and prevent you from wasting fresh produce that didn’t get eaten in time.

It’s crazy what you can buy. There's cauliflower rice, squash, broccoli, asparagus, stir-fries, mixed vegetables, and anything else you can imagine! The best part is that frozen food has managed to stay less expensive than fresh and frozen keeps longer.

Don’t get me wrong. I love fresh fruits like apples, bananas, and oranges. But, now, we buy just enough of those for the week. And, everything else is frozen.

We bought a freezer for 170.00 a couple of years ago specifically for frozen items. And, we keep it stuffed. Some things have been in there for over a year and are still good.

Don’t Buy Vegan Specialty Items

Put down the vegan cheese, mayonnaise, and mock meats. They’re super expensive, not healthy, and not necessary. If you are going to purchase these items wait until special occasions like family gatherings or holidays.

Farmers Markets

We love shopping local as much as possible and farmers markets are a great way to do that.

Buy Store Brands

Store brands are usually less expensive than name brands and just as good. Grocery stores produce their own private label items to cut out the middleman.

But, most times major brands simply package your favorite product and label it as the store brand. Compare the prices before tossing them into your cart.

Shop At Different Stores For Different Items

My wife and I like to do what we call “spot shopping.” We will try and purchase certain items at certain markets or stores.

For example, when we lived in Charlotte, we would purchase all of our canned beans at Whole Foods. We found we could buy Whole Foods 365 brand with no salt added beans cheaper or at the same price as any other market.

We bought our organic almond milk, bread, fresh produce, and pasta at Aldi. And, for any other odds and ends, we shopped at places like Publix, Food Lion, Walmart, etc.

Yes, our shopping trips were usually a couple of hours but we enjoyed getting out.

Buy Bulk Items

Try and shop at stores that have a bulk section. You can usually get a really good deal on vegan staples like brown rice, black beans, pinto beans (affiliate link), and other dry products,

And, they are shelf-stable for a long time.

Coupons and Food Apps

Coupons are a great way to save money and find a good price on some of your favorite items. In fact, many stores their competitors offer. If you’re not sure…ASK?

Also, don’t just buy what is cheaper, check the unit price on the sticker and see how much you are paying per ounce.

There are also some great money-saving apps specifically for grocery savings:

• Flipp is great because you simply enter your zip code and it generates digital flyers from participating local stores.
• Flashfood is another great option. This app will alert you when perfectly good food items are nearing their “sell by” date and you can buy them at a huge discount - sometimes up to 50%!

Hopefully, prices will eventually go back down. But, until then we just have to be more strategic and intentional with our shopping.

The home food budget is very important to everyone and with a little thought, we can make it easier on ourselves and our bank accounts.

Healthy Plant-based Recipes

If you are wondering where to get started here are a few of my favorite “cheap”, but healthy recipes using common pantry staples.

These recipes require inexpensive ingredients and very little prep.

• Healthy Vegan Banana Bread
• Black Bean Chili with Sweet Potatoes
• Instant Pot Black Eyed Peas
• Whole Wheat Beer Bread
• Perfect Instant Pot Brown Rice
• Brown Rice and Lentils
• Instant Pot Vegetable Soup
• Chocolate Banana Oatmeal Cookies