Eating a plant-based diet is not only good for your health but also great for the environment. However, it is often thought that vegan meals can be expensive and complicated. The good news is that with a little planning and some smart shopping, you can prepare healthy and delicious vegan meals without breaking the bank. This article provides twelve practical tips to help you prepare easy vegan meals on a budget.
1. Plan Your Meals Ahead of Time
Always remember that planning your meals in advance can save you both time and money. By creating a weekly meal plan, you can avoid buying unnecessary items and ensure you are using ingredients efficiently. Take some time each week to decide what meals you want to cook. This way, you can make a shopping list based on the meals and avoid impulse purchases at the store.
2. Stick to Simple, Whole Foods
When shopping for vegan ingredients, focus on whole foods like vegetables or legumes. Buying these foods are more affordable and nutritious compared to processed vegan alternatives, like plant-based meats and dairy substitutes. For added convenience, consider using options like VegMeUp for easy and tasty meal ideas. Furthermore, simple meals like rice or vegetable stews can be both cheap and filling.
3. Purchase in Bulk
Take note that buying in bulk can help you save a lot of money in the long run. Foods like rice, lentils, chickpeas, and oats are often much cheaper when purchased in larger quantities. Also, these items have a long shelf life, so you don’t have to worry about them spoiling quickly. Think about investing in bulk containers or reusable bags to store your dry ingredients.
4. Shop Seasonally
Seasonal produce is typically more affordable and fresher than out-of-season options. Plan your meals around the fruits and vegetables that are in season in your area. Not only will this help you save money, but it will also introduce you to new and exciting ingredients that you might not normally use. Moreover, you can find seasonal produce at local farmer’s markets or grocery stores.
5. Focus on Cheap Protein Sources
One of the key concerns people have when adopting a vegan diet is getting enough protein. Fortunately, there are many affordable vegan protein sources. In addition to that, beans, lentils, chickpeas, tofu, and peanut butter are all great options that provide plenty of protein at a low cost. Consuming these ingredients can be used in a wide range of dishes, from salads to soups to stir-fries.
6. Cook Large Batches and Save Leftovers
Don’t forget that cooking large quantities of food at once is a great way to save both time and money. When preparing meals, try making extra servings and store leftovers in the fridge or freezer. This can be especially helpful for busy days when you don’t have the time to cook. However, dishes like soups, stews, and casseroles are perfect for making in bulk and reheating later.
7. Use Frozen Vegetables and Fruits
Frozen vegetables and fruits are often cheaper than fresh produce, and they have a longer shelf life. On top of that, frozen vegetables can be just as nutritious as fresh items, especially when they are frozen immediately after being harvested. What’s more is that you need to stock up on frozen spinach, peas, mixed vegetables, and berries to have handy for smoothies, stir-fries, and other quick meals.
8. Buy Store Brands
Many grocery stores offer their own brand of products, which are typically more affordable than name-brand items. Plus, store-brand canned beans, rice, pasta, and other pantry staples can save you a significant amount of money. Often, these store brands are just as good as their more expensive counterparts, so don’t hesitate to choose them when shopping.
9. Minimize Waste by Using Scraps
Keep in mind that a great way to save money and be environmentally conscious is to use vegetable scraps. Don’t throw away parts of vegetables like carrot tops, onion skins, or potato peels. These can be used to make flavorful broths, or incorporated into dishes like stir-fries and salads. You can even save your scraps in a container and make your own vegetable broth at home.
10. Get Creative with Leftover Ingredients
Sometimes you might have small amounts of leftover ingredients that don’t seem to go together. Instead of letting them go to waste, get creative and combine it into new meals. A leftover portion of rice turned into fried rice with some vegetables and soy sauce. If you have extra beans, you can make a dip or toss them in a salad. The more you experiment, the more you’ll realize how versatile your leftovers can be.
11. Make Simple Sauces and Dressings
A great way to elevate basic meals on a budget is by making your own sauces and dressings. Ingredients like olive oil or lemon juice can be combined to make quick, flavorful dressings for salads or stir-fries. Homemade sauces can also add a punch of flavor to dishes like pasta or roasted vegetables. That’s why by making these from scratch, you save money and can control the ingredients.
12. Grow Your Own Herbs and Vegetables
Cultivating your own herbs and vegetables is a fun and cost-effective way to save money. Even if you don’t have a garden, many herbs like basil or parsley can be grown in small pots on windowsills. Starting your own vegetable garden or growing simple plants like tomatoes, spinach, or lettuce can also provide fresh ingredients for your meals throughout the year, reducing the need to buy them at the store.
Vegan on a Budget Made Easy!
Doing a vegan diet on a budget is absolutely possible with some smart planning and conscious choices. By focusing on whole foods, buying in bulk, and utilizing leftovers, you can enjoy tasty and nutritious meals without overspending a lot of your money. With these twelve important tips, you will be well on your way to mastering the art of preparing easy, budget-friendly vegan meals.