I originally wanted to put this in my book, but I decided that it’s best to put it on the blog. Quick backstory, I was vegan for a couple of years (thanks to my spiritual journey) and, though I’m pescatarian now, those foods are staples in my diet. When I initially went vegan, my paycheck wasn’t the prettiest, and I dreaded how expensive my new lifestyle would be. Thankfully, after doing some research, I realized my fear was mostly baseless. Don’t get me wrong, non-dairy or meatless versions of food are on the pricy side, but good old veggies, fruits, and beans are affordable and even healthier! Rather than have you learn the hard way (like I did), I compiled a list of foods with their prices to help show you that it’s possible to eat healthy while on a budget.
For the Vegans/Vegetarians in training:
Spices and Dressings: Including but not limited to soy sauce, vinegar, seasonings (without added sugar), salt (sea or Himalayan salt preferred), and herbs. Price Point: $2.48-6.00+ (depending on the brand and the store)
Oils: Including but not limited to Olive oil, Sesame oil, Coconut oil, Vegetable oil, Peanut oil, Avocado oil, Grapeseed oil (http://www.wisebread.com/the-best-cooking-oils-for-your-heart-and-wallet) Price Point: $2.98-6.74+
Milk: Including but not limited to coconut milk, soy milk, cashew milk, hemp milk, rice milk, oat milk, almond milk. Price Point: $2.99-5.98+ (depending on the brand, type of milk, and the store)
Legumes: Including but not limited to dried beans, pinto beans, split peas, lentils, black-eyed peas, kidney beans, black beans, cannellini beans, white beans. Price Point: $1.59-5.48+ (depending on the brand, store, and weight)
Nuts and Seeds: Including but not limited to sunflower seeds, cashews, peanuts, and pumpkin seeds. Price Point: $3.73-6.87+ (depending on the brand and the store)
Grains: whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole wheat pasta, whole wheat tortillas, rice cakes, and popcorn. Price Point: $2.48-8.74+ (depending on the brand, store, and weight)
Other: Tofu, Vegetable Broth. Price Point: $1.27-3.00+ (depending on the brand, store, and ounce/fluid ounce)
*Vegetables: Including but not limited to all kinds of greens, artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, collard greens, corn, cucumbers, eggplant, garlic, ginger root, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini. Price point: These have a range of prices depending on if the product is fresh or frozen. It also depends on if they’re bought at a supermarket, farmers market, or from a wholesale establishment.
*Fruits: Including but not limited to apples, apricots, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherries, cranberries, figs, grapefruit, grapes, guava, honeydew melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, watermelon. Price point: These also have a range of prices depending on if the product is fresh or frozen and if they’re bought from a supermarket, farmers market, or from a wholesale establishment.
*These can be fresh, frozen, dried, juiced or canned
Don’t worry, I have something for the meat eaters, too:
Protein (Meat and Eggs): Including but not limited to lean beef (sirloin, rib-eye, t- bone steak, etc.), lean veal, white-meat and skinless poultry (chicken, turkey, duck, etc.), and eggs. Price Point: $2.13-10+* *Though this is the average cost, these products have a range of prices depending on if they’re bought from the supermarket, delicatessen, or a wholesale establishment.
Fish and Seafood: Including but not limited to salmon, tuna, mackerel, anchovies, herring, catfish, lobster, flounder, shrimp, cod, oysters, clams, and pollock. Price point: Prices are contingent on if the product is fresh or frozen and where the product is purchased.
If you have other food suggestions with prices or grocery budgeting tips that helped you, drop them in the comments!
