|Whether you're a student, raising a family on a low-income
budget, or just trying to make ends meet, choosing to buy vegan foods doesn't
mean you have to break the bank. Sure, you can splurge on savory mock meats
and non-dairy cheeses that are readily available in grocery stores everywhere,
but there are plenty of delicious and nutritious vegan options that don't
require spending a lot of money.
Vegan Eatin' on a Budget was created to help you discover how easyand
affordableit is to transition to a more compassionate diet!
- Plan your meals in advance: It might sound time consuming,
but it can be as simple as jotting down dinner ideas a few days ahead. Make
lists of things to buy for the week (or month!). This can save
you time and money!
- Pack a lunch: Don't be tempted to eat out everyday.
- Buy in the bulk sections of grocery stores: You can often buy
bulk pasta, rice, dehydrated meals, spices and beans. These items
are usually cheaper than buying them pre-packaged, and you can get as
little or as much as you need.
- Use a crock-pot: Soak dry beans overnight; cook them in the
crock-pot while out for the day.
CHEAP MEAL IDEAS:
Recipes linked below can be modified to fit your budget.
- Cereal with soymilk (top with sliced bananas)
- Oatmeal with fruit or maple syrup (or even soymilk)
- Beans on toast
- Toast topped with peanut butter (add some fruit spread)
- Scrambled tofu and potatoes (see recipes for egg-free
breakfast scramble and roasted
breakfast potatoes). Feel like splurging? Add some soyrizo or soy
- Fresh fruit (Feel like splurging? Buy some soy
- Toasted bagel topped with soy
margarine, jelly, peanut butter, or hummus
- Breakfast smoothie: blend fresh or frozen banana chunks and soymilk
(peanut butter or protein powder is optional). Or try this recipe for
Lunch & Dinner
- Peanut butter & jelly sandwich (try it on a bagel)
- Avocado, lettuce & tomato sandwich (Feel like splurging? Add some
- Bean burrito (see recipe for black
- Rice, beans and vegetables (with corn tortillas)
- Veggie chili (see recipe for champion
chili) & chips (Feel like splurging? Make
- Veggie burger
(try it on a toasted bun topped with guacamole or sautéed onions)
- Pasta with tomato sauce and frozen veggies (Feel like splurging? Mix
in some meatless meatballs.)
- Tacos with beans and avocado or fake meat crumbles
- Brown rice with steamed vegetables and soy sauce
- Baked potato topped with salsa, baked beans, or chili
- Soup: corn chowder, lentil, split pea, minestrone or barley – try
some over brown rice
- Veggie hot dogs (top with chili or baked beans for variety)
- Fresh salad (add some zing by tossing in raisins, chopped deli slices,
or diced apples)
- Top Ramen vegetable soup
- Hummus and tomato sandwich
- Stir-fry vegetables and tofu (with rice, noodles, or other grain).
Just add garlic, oil/water and soy sauce for extra flavor.
- Instant Vegan Soups in a cup
- Roasted vegetables and mashed potatoes (cheating shepherd's pie)
- Mashed potatoes with a little garlic and sautéed greens
- Cheese-less pizza topped with frozen veggies (Feel like splurging?
Add soy cheese
and veggie pepperoni.)
- Quick vegetable plate: mix kale, spinach, broccoli, or other vegetables
(steam or microwave) and top with soy sauce or marinara.
- Chips & salsa (or guacamole)
- Pita & hummus
- Celery, apples or carrots topped with peanut butter
- Popcorn (sprinkle with nutritional yeast and salt)
- Potato wedges (sliced, baked, and topped with spices and/or salt)
- Trail mix (make your own with nuts, raisins, and sunflower seeds)