Budget Vegan

It has been said for a long time that vegan diet is an expensive choice and it is a trendy diet while there were concerns about the availability and accessibility of vegan food in the markets ( mostly the ready-made ones). Being vegan is not expensive. Firstly, because you reduce your budget by omitting meat and dairy while you spend it on vegetables and meat-free products like rice and legums. Secondly you can find low cost options of variety of vegetables which can be mixed together to make it into a vegetarian or vegan dish. All in all, any certain diet you have, the most important thing is how you spend your money on food and live towards zero waste. Although there are not many shops and restaurants which are dedicated to sell vegan foods, but vegetables, pulses, legumes, wholemeal, rice are readily available in supermarkets and shops which can be used and cooked as a vegetarian and vegan dish.

In addition, generally homemade food costs less while it is a healthier option and easy to make. Also, because vegan lifestyle is increasingly known to people because of ethical, health and environmental reasons, there are more advertisement on TV and social media about Veganism including vegan food recipes and guidance of healthy ways to become vegetarian and/or vegan. Examples are reducing red meat on our plates, add more vegetables to our portions, finding substitutes for dairy products i.e plants-based products, live more sustainable and environmental friendly. Ergo we see increasingly more vegan stuff and ingredients on the shelves of supermarkets which suits vegan and vegetarian dishes such as plant based milks ( oat, almond, cashew, coconut), vegan yogurt, vegan cream and vegan butter. In the meantime, big chain food stores and restaurants such as Tescos, Marks & Spencer, Cafe Costa, Pret & Manger, Wagamama and Loving Hut they all are offering vegan food plus a lot of amazing vegan recipes in the internet and social media which you can get inspired with no cost or little.

My intention to write this blog is to share my own experience of living Vegan based on the costs. This hopefully gives you some ideas on how much does it cost to be vegan and eat plant-based products. This is a rough estimate for one, of course you can adjust and compare.

Firstly remember the money you normally spend on meat, chicken, fish and dairy products can be saved and spent on vegetables, legumes, nuts, etc. In the meantime you can buy plant-based foods as whole pre-packed or fresh. This way it is more cost effective while you use it for different meals for a few days or a week. I also aim to buy organic fruits and vegetables where possible because first it is organic ;) and secondly it is healthier. If you do not have an access to organic food stores,, my advice is try to buy fresh food as rather than canned, preserved or frozen vegetables or processed plant based where possible. Because first they loose their nutrition during processing and secondly they have shelf life. In this way you also go plastic free with less packaging while supporting sustainable lifestyle!

As I said earlier I am mainly into homemade food than buying ready made food from outside. In general, I do not spend so much money on eating outside or take aways or at least this is not my regular way of eating food. But do not get me wrong, I don't exclude eating out and spend time with families and friends in restaurants. However, I believe homemade cook is cosier, healthier and more enjoyable than eating out or buy take aways. Also you save a good amount of money if you cook at home. Living on a budget is important so as eating healthy food. Therefore, while you are on a budget,, you invest on good plant based food. Considering both is something that we can work on to reach a balanced diet. We must enjoy our food while we keep it healthy. It is very important that you give it a priority to eat healthy and buying healthy to make it a balance diet with less effort and more enjoying!

Also it is important that you consider buying enough food based on your needs and what you like to chose rather than something that it has already been made for you! Ergo there is less waste of food and more creativity in the meantime which is a good mental and physical activity. In that way you are more pleased and satisfied of lets say your achievement! Another way to live on a budget is to use your food leftovers and turn it into a new recipe. This way you help the environment and live more eco-friendly.

In the following paragraphs I am going to list down my spending on my vegan food for a week while I categorise it into breakfast, lunch and dinner. I hope that helps to find out how a person who is vegan do not need to spend a fortune on food and yet eat healthy vegan food. Just to say I live in London so my list and prices are based in the UK currency and the UK market.

Another thing that can affect your budget is where you shop. Travelling long distances to buy food costs time, money on petrol, and creates hassle for yourself and environemnt! Shopping locally is a great choice to lessen above. The other thing is that you are supporting your local businesses so they can grow their businesses. You also can have a nice walk, a good run or ride your bike as a good exercise :))

Regarding berries and fruits especially bananas, when they are overripe the taste is better, the less food waste and healthier. There are usually good bargains in the market so you can buy eadible fruts and vegtables at lower costs. Overripe fruits like bananas works well for porridges, cakes and smoothies. You can buy nuts and beans and legumes in packs and use them through out the day. There are shops where they have it as a bulk and you can use your own bag and save plastic too :)).

My list as follows:

Breakfast:

• A pack of organic porridge cost me £2.69

• 1x pack of blueberries cost me £ 1.99

• 1x pack of strawberries cost me £1.99

• 1x Banana cost me £1

• Oat milk £2.29

• 1x Agave syrup £3.99

• 1x pack of Almond nuts £2.39

• Breakfast cereals flacks £2.89

• Vegan butter £2.69

So as a sum up the above list cost me £24.

My lunch and dinner usually contains rice, pasta, bread ( gluten free prefeberaly and homemade inasmuch as possible). Also many vegetables including eggplant, potatoes, avocados, tomatoes, cucumber, lettuce and any green leaves and beetroots the costs of the packages normally costs me roughly £15. Herbs including parsley, coriander, sage, rosemary, mint, tarragon, chives usually each pack costs £1.19.

In addition:

• Vegan cheese between £3 to £5

• Nuts between £5 to £6

• Lentils and beans and chickpeas £2.29

• vegan honey £1.99

So as a sum up the above list cost me £31.

My dinner is more dense and rich while I make my own dessert afterwards. An example as follows:

• 1 x tofu or tempeh costs £3.29

• 1 x pack of noodles costs £4

• 1 x pasta costs £4

• 1 x pack of rice cost £4

1 x soya meat dried cost £4

So as a sum up the above list cost me £27

In addition to your own desserts :

• Vegan custard £3

• Vegan cream £3

• Vegan chocolate £2.39

• Ice cream £5

So as a sum up the above list cost me £14.

Having said that the above list keeps me going for a few days to a week/s. I need to mention that I do not usually buy ready made processed vegan meats and burgers. If you do this costs around £5 to £6 each pack.

This list is comes to £79 in total for a week.