How to eat plant-based on a tight budget (and food stamps)
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I’m going to be honest with you.
I live near a Whole Foods, but I don’t frequently shop there. I simply can’t afford it. Don’t get me wrong, I love Whole Foods and I guess if I could I’d buy more of my groceries there, but come on. I have 3 hungry kids, I’m still nursing (aka hungry always) and I have an active husband. Alan works in the mental health field and absolutely loves his job, but it really doesn’t pay enough to support a family of 5, at least in Hillsboro, OR (thanks a lot Intel! :)). I stay home because I don’t feel right leaving my kids yet, especially my 1 year old, so we made the decision that I wouldn’t go to work, at least for the time being. I’m not really making any income (yet) from this blog. To save money, we actually share a home that we rent with my mom. We also all like each other so it works out pretty well!
I share all this to let you know that I understand what it is to be on a budget. I understand what it feels like to be on food stamps. I understand that not everyone can buy all organic, or all non-GMO, or whatever it might be. I sure can’t afford that!
I share this to let you know that you CAN be plant-based on a very tight budget, on food stamps, on WIC, and without a lot of money to spend on food. In fact, you may very well find that you SAVE money on groceries by going plant-based. Meat is expensive. Dairy products are expensive. Even eggs have gotten expensive. Processed and prepared foods are expensive.
Do you know what’s cheap?
Beans
Oatmeal
Potatoes
Pasta
Brown Rice
Bananas
Have you heard of the New Four Food Groups? This is what I base my meals on, and it’s all you need, especially when you are trying to eat plant-based on a budget. And it’s not expensive! It’s not even that difficult. You can find recipes that are as easy or time consuming as you want them to be. You CAN do this simply; and eat familiar foods you love AND that will love you back.
A few key tips to save tons on food!
1. Shop in the bulk section for whole grains, dried beans, lentils, flours, dried fruit and nuts/seeds. Seriously, SO much cheaper. I shop at Winco, they have a fantastic bulk section with a lot of variety. I even get nutritional yeast there.
2. Shop around for the best prices. I’ve been doing this for years, and I finally just know where I can get what item for the best price in my area. For me, Trader Joes and Winco are the best. I get a couple things at Costco (organic romaine heads for 1/2 the price of anywhere else, dark leafy greens, sometimes fruit). Don’t try to shop at Whole Foods if you’re on a tight budget.
3. Base your meals around a starch or bean like potatoes, brown rice, pasta, black beans, etc. They are cheap and satisfying.
4. Make large enough dinners that you have leftovers for lunch the next day.
5. If you want to cook every other day or so and not have leftovers for lunch, another thing you can do is make a big batch of soup or beans and rice on the weekend, and eat that for lunch during the week.
6. Try to only go grocery shopping once a week. Make a meal plan for the week, stock up and make do until the next trip. Mid-week trips usually lead to overspending.
7. Don’t worry about buying everything organic. Do what you can! I try to follow the dirty dozen/clean 15 recommendations, but I don’t even always buy organic from that list. I do the best I can and don’t feel guilty about the rest.
The Plant-based Budget Friendly Pantry:
This is based on the New 4 Food Groups (Whole Grains, Legumes, Vegetables and Fruit). These foods are cheap and delicious!
Whole Grains: Brown rice, whole grain pasta, rolled oats, barley, whole grain bread, whole grain tortillas, corn tortillas.
Legumes/Nuts/Seeds: Chickpeas, black beans, pinto beans, tempeh, tofu, lentils, split peas, walnuts, flaxseed, peanut butter, tahini, almonds, cashew pieces, almond milk.
Vegetables: Potatoes, sweet potatoes, carrots, winter squash, corn, peas, green beans, cucumbers, brussels sprouts, broccoli, spinach, onions, mushrooms, sweet peppers, zucchini, etc.. *TIP: Buy some veggies frozen and save big! I like frozen broccoli, green beans, corn, peas, spinach and even brussels sprouts.
Fruit: Bananas, apples, frozen fruit of all kinds (blueberries, cherries, mango, pineapple), and whatever fruit is seasonal and on sale. Also, raisins and dates are a staple in our home.
I have to be honest though, there are a few things I still buy that are not really necessary, mostly for my kids. My son loves a vegan cheese and tofurky sandwich with mustard and cucumbers, so I buy vegan cheese slices and tofurky for him. The other big thing I still buy sometimes are vegan “chicken” nuggets. Ugh, usually from Trader Joes because they’re pretty cheap. My kids just love them, so I might let them have nuggets once a week, maybe on a night that I want to have a not-so-kid-friendly meal like a spicy curry. 🙂
Wondering what kind of meals you can make with those ingredients? I have so many ideas for you!
Check out my RECIPES page for inspiration!
It is my goal to help you find recipes you love and to help you realize that this way of living IS sustainable and open for everyone, regardless of your financial status. In fact, I want to spread the word that this plant-based way of eating will help you SAVE money and get healthier and happier at the same time. This is not a diet for the rich, this is a diet for everyone. 🙂 You CAN eat plant-based on a budget!
Peace and health.
Plant-Based Family Dinners Ebook is now available!
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43 Comments on “How to eat plant-based on a tight budget (and food stamps)”
Finally a vegan plan and ideas for a family not just a young single professional! Thank you! I’ve got two under two and have had to quit my job because of daycare costs. We’re growing a lot of veggies to save money too, a lot of our staples like tomatoes, peppers, eggplant, kale, lettuce etc are really easy to grow!
Hi Katie. I’m so glad you are finding the information useful and helpful! Sounds like you are busy! Thank you for taking the time to share you comments!
You’re amazing
Thank you so much i just became vegan and was on this journey with my husband but my husband no longer wants to do it with me. I still want to continue but will have to balance a budget where i can still eat my plant based meals. im so glad i found this i can better prepare my meals.
You’re welcome!
Stumbled on your blog through Pinterest. I’m a teacher and have 2 littles under 3. I teach from home to save money on daycare costs. We also use WIC and have recently been experimenting with plant-based foods – partly due to my recent food poisoning from some ground beef and partly because I was cooking with plant-based tendencies anyways. I use the WIC food and veggies money to buy frozen broccoli too! Looking forward to learning more on this journey! Thanks for your posts.
So good to connect! Best of luck to you on your plant based journey. It can be done on a budget!
I’m one of your neighbors in Portland!
I too know what living with a tight budget is like.
When my son found Winco’s bulk section we ‘splurged’ on mason jars and containers.
I just discovered Target’s canned goods. With some around 50 cents they almost compete with dry beans, and a definite win on tomatoes.
This week the organic bananas are 2 lbs for $1.39.. they are on my list.
Thank you for your blog, you are a great resource for us.
Thanks so much for the comment, neighbor!
Thank you for your tips! As a last year medical student, I have gone through my savings and am living on pennies, very nervous about even being able to finish school, so my family is adjusting to a very tight budget. This is a helpful experience for my patients because expense is one of the top reasons patients refuse to try a plant-based diet. Your tip #3 is what I have found to be the most helpful, especially for my hungry boys who like hearty meals. Rice, beans, and potatoes are excellent staples. I have always recommended buying dry beans in bulk, but some stores including Whole Foods and Natural grocers sell beans for $1 per can (and their canned tomatoes are cheap, too). I am soy-free and gluten-free, as well, so restrictions limit our options. The other choice which has made a world of difference even where I live in the land of very short growing seasons is to grow our own. Kale and cabbage are very cheap and easy to grow, and I try to grow enough herbs to get us through the winter because they are so stinking expensive in the stores. I have some seeds left to grow baby greens indoors by a window. I’m giving my son a grow light system for Christmas because he lives in a food desert. Kudos to everyone here for doing your best to provide quality nutrition for your families! (btw, there is no shame in a tight budget!)
I’m trying very slowly to transition my family to plant based diet. You have some great tips that I’m going to try, maybe it can help me not make so many budget mistakes. Thank you
My family and I are adjusting to a much tighter budget than we’ve been used to. Your article gives me hope that we’ll be able to afford the plant-based diet we prefer. Thank you!
Thank you! I, like the others, appreciate your honesty. I know I can do it too. Using one of the main ingredients that you mentioned as a base and adding to it is a great idea. I am now going to figure out my dinners for the week.
Thank you! I am on a very tight budget. The cheapest foods are what I go for. It gets boring but it works. Also I stay away from nuts. Seeds like sunflower and flax are the cheapest. I use tofu just like you would cashews for creamy sauces, dressing etc. Tofu is much cheaper. Also potatoes bulk up a meal or you can use it to make creamy soups.
I appreciate your honesty in regards to your finances. totally helps me believe I can do this for my family. im just starting a blog (not even published yet, just paid for) and my husband works to support us and our two boys. thank you for your post, your honesty, and your humility.
Thank you, Kaytlin! Good luck with your blog, too!
I’m so glad I found this post. The last time I looked in to trying to eat a more vegan diet, I spent a ton of money and gave up after a week or so. I’ve come back to it again, and I find this post incredibly useful. Having a list of inexpensive basics makes this change seem much more attainable.
This post was so encouraging! I also live in north western Oregon and it is very encouraging to hear that you can maintain a plant based diet here. So many of the recipes and meal planning guides I have seen assume you live in the south where cost of living is cheaper. I think I can really do this thing! Thank you so much!
Thank you for all the wonderful tips! I was just sharing on my Facebook health page how cheap a plant based diet can be. I will definitely be sharing this post with others! Take care!
I really like your blog, it has nice articles, Many Thanks.
Thank you!!
love your blog! I live in McMinnville so it was nice to see another vegan close to home! Especially a budget friendly vegan, it was a great read and thanks for the extra tips!
Thanks Haley! Gotta love Oregon. 🙂
Thank you so much for sharing this! I don’t eat meat of any kind as of year and a half ago and been working on plant based diet but still enjoy certain treats. I have lost 75 lbs though and now back to my goal weight. The hardest thing for me is the cost, I’m a single mom of a 6’4” teenage boy who’s very active & eats a lot!! So I love your info, I’ll definitely check into Winco and Trader Joe’s for bulk items and stock up. Thank you, Christine
Thanks for your comment Christine! Yeah, you’ve got to keep a lot of food around I bet! I’m glad you found this post helpful, I know my twins (who are now 10) eat quite a lot and I’m sure it will only get worse. 🙂
Thank you for posting all this good stuff! Loving the recipes and can’t wait to try some of them out. We are also on a budget after having our son and I have decided it’s best for all of us to go as plant based eating as possible for a better quality of life and to show our son the best options for him as he grows. ♥️
That’s great to hear Allisa! 🙂 Best of luck as you transition! We went plant-based when our twins were about 1. I hope you find joy in creating new recipes and tasting new flavors!
You are an inspiration. Keep up the good work.
Thanks Gina!! 🙂
I absolutely love this. My husband and I have 3 kiddos. Ages 9, 3, &1. So trying to feed our 9 year old (picky eater) is a big to do. We also try to eat plant based because I have fibromyalgia and it helps. But eating healthy is expensive if you don’t know how to prep and shop. And it sure as heck is expensive if you’re trying to live on one paycheck and save for a house so you no longer have to rent. Thank you for the interesting tips and I look forward to looking through these amazing recipes and such. Delish.
Thanks Ashleigh! I totally hear you! My 9 year old son has a very simple palate. 🙂 Eating healthy can be expensive, for sure, but if you are able to cook from scratch a little bit and shop smart, I think it can end up being cheaper. Meat and dairy are expensive, especially if you are buying organic or trying to buy the quality stuff. But I know throwing a picky kid into the mix complicates things! Best of luck to you! 🙂
Love this post. I am curious as to what recipe that is in he main picture, it looks like maybe a chili, it looks Delish. Is that one of your recipes of so which one, I checked your recipes on your page and don’t see it.
Hi Mari! Are you talking about the very first picture in the post, with the spinach and the bright red sauce? That is actually from The Best Vegan Lasagna, it is not a chili but a red lentil marinara sauce that goes in the lasagna, and it is so delicious!
Loved your sensible blog. I share so many of the same ideas. Ya gotta love Winco. I’ve never felt better eating plant based. It’s not a diet per se, but a Lifestyle that will be with me forever.
Thanks again, for a great, informative, blog!
Thank you so much Sandi! Oh, I love Winco so much, I save so much money shopping there! I agree, it is a lifestyle, not a diet. 🙂
Don’t forget free food springing from the earth like blackberries. We get about 20 quarts every year and more if possible.
Winco also has herbs/spices so you can buy small quantities. Our local HFS has organic, bulk spices and it’s still cheaper than buying packaged.
We also get some good deals at the Grocery Outlet but it’s hit and miss.
Thanks Judith. Growing up, we had blackberry bushes lining our street. It was so amazing. I love the Winco spice section. I’ll have to check out Grocery Outlet too, I’ve only been there once.
Sometimes beans at the Dollar Tree are cheaper than even bulk bins. Any thoughts on these?
I haven’t seen beans at my dollar tree, but I’ll have to look for them! Thanks!
Loved this post! We, too, know what it’s like to make food and money stretch. I also noticed that when we weren’t making as much money, we didn’t waste as much food. I still cringe a little when I have to throw food out that has spoiled or gone stale. Keep at it!
Thanks Elana! I know for us, food is our largest expense, after rent. The next thing I need to do is learn how to grow some of my own vegetables!
This is awesome. I am transitioning into a plant based diet. I have done a week here or there with no meat but I am truly trying to do it forever now. I was wondering if you fed your kids a plant based diet, and I see that you do. Also just seeing those 4 categories already made it easier for me to think plant based. I loved this and I will subscribe. Do you have an instagram page?
I’m so glad! I know it can be overwhelming at first, for sure. Hang in there! Yes, I do have an Instagram page, I’m very active on it. It’s @nora_cooks_vegan_. I actually have a few other posts you might be interested in. #1 10 Tips for Raising Plant Based Kids. #2 10 Tips for Going Vegan.