Eating Veg on a Budget

A little planning can save you a lot.

Healthier foods are a bargain when we begin to value nutrient density. In fact, it’s easy to save money and improve your health at the same time. Here are a few useful tips for eating well on a budget.

You can do it!

Yes, indeed, a balanced plant-based diet is possible on a small budget! You are already on the path to saving money by choosing to replace meat with plant-based proteins. A little bit of planning goes a long way. You can eat delicious, healthful, and affordable meals without expensive ingredients or long preparation times.
Explore the versatility of beans

Looking for an inexpensive and wholesome protein? Beans and legumes will be your best friends. It’s cheapest to buy dry beans and cook them yourself at home in large quantities. But, stretching a batch out over several days does not mean you have to eat the same thing every day. Use them in a soup one evening, and wrap them into a burrito or toss them into a salad the next. You will never lack protein, fiber, folate, iron, zinc, and potassium with beans by your side and on your plate.
Repurpose leftovers

Don’t throw away leftovers, even if you are too bored to eat the same thing again. Afterall, almost anything can be repurposed into a new dish the next day! Shred leftover cooked vegetables , mix them with cooked beans and spices, shape it all into a patty, and pan-fry it for a delicious sandwich. Or, turn leftover marinara sauce into a tomato soup by simply adding vegetable broth. Voila! You’ve doubled your dinners.
Shop at international grocery stores

Chinese and Indian grocery stores carry most staples at remarkably lower prices than other grocery stores. These stores are especially a bargain for herbs and spices, but also great for whole grains and dry beans. Visit a variety of stores, and discover vegetables, fruits, and flavors you may have never tried before.
Buy in bulk

Bulk bins in grocery stores often have the cheapest price per pound for grains, dried fruits, nuts, seeds, beans, lentils, and snacks. You can stock up on your favorites, or buy small amounts of new items to try out. Beyond the bulk bin, and even if you are cooking for one, you can share a warehouse club membership with family or friends to buy in bulk for better bargains.
Buy frozen or in season

Seasonal vegetables, such as corn and zucchini, and fruits, such as peaches and blueberries, are much cheaper in season and can be frozen for use later. Buying frozen fruits and vegetables directly from the store is frequently less expensive than buying fresh. Remember that frozen produce is just as nutritious as fresh produce, while also being more convenient for use in small quantities.
Get cooking

Shopping, cooking and cleaning up take time, but with adequate planning, they save money in spades over eating out. The more people you are cooking for, the wider the price gap between eating in and eating out. But even if you are just cooking for yourself, follow the tips on this page and you can save money on most types of meals.
Choose nutrient density

Healthier foods are a bargain compared to less healthy foods when you measure their value not in cost per calorie but cost per satiating serving size. Make a habit of valuing nutrient density over calories per dollar. As a matter of course, junk foods, meat, and many processed foods will drop out of your diet, saving you money and your health.