Vegan Grocery List On A Budget

You want to be vegan! But you are on a budget, and don’t know what to buy when shopping.shopping list

Where do you begin? What should you do?

You need to buy food as close to nature as possible.

The less processed the better. Avoid highly processed vegan food, it is not any better than any other processed food.

It is also very expensive.

The Best Kinds Of Food To Buy

I have put together a budget friendly vegan shopping guide to help you.

Take this shopping guide with you, and use the tips I have included.

This will provide you with great vegan food and recipe ingredients.

Overtime you will have your favorites, you may already have a few that you like a lot.

This guide will keep you on the right track.

 

You must consume foods from these categories daily and I also included some tips to help you.

Vegan Grocery List On A Bucget

Vegan food is budget friendly if you stay away from vegan processed food.

Processed food is expensive and not very healthy.

By eating whole food plant based and oil free you will be eating healthy and at the same time save some money.

It is definitely a one-two punch.

Here is the budget friendly vegan grocery list guide that you can take with you when going shopping.

Categories

1. Whole grains and starches

Examples brown rice, corn, oatmeal, whole grain pastas, whole grain bread [Ezekiel bread is usually a good choice] whole grain cereals [ try to get unsweetened and then you can add stevia or date sugar or maple syrup, and fruits.]

2. Beans, legumes and lentils

Be careful of baked beans, a lot have sugar and corn syrup, avoid these. Also, some refried beans contain lard, avoid these as well.

The best way is to buy organic dried beans and lentils at the bulk section of your grocery store and soak them overnight before cooking them. This way is not only healthier and easier to digest but is usually much cheaper.

3. Green and Yellow vegetables

Examples of green vegetables would be:

– Broccoli, collards, kale, spinach, romaine, cucumbers, etc

Examples of yellow vegetables are:

– Carrots, squash and their many varieties, sweet potatoes etc.

4. Nuts and seeds

Almonds, Walnuts, Pecans, cashews, and nut butters.

Sunflower seeds, pumpkin seeds, sesame seeds and tahini butter made from them.

[Tip] Try to eat most of your nuts and seeds raw, not roasted or cooked in any way.

Also try to get mostly raw nut and raw seed butters if you can.

Definitely avoid any nuts, seeds, and nut or seed butters with added oil.

If you eat peanut butter, only get organic natural peanut butter with nothing but peanuts and maybe a little salt added.

5. Fruits

All kinds

6. Sea vegetables and Root vegetables

Include some of these 2 or three times a week

Examples of sea vegetables, Arame, kombu, kelp,nori,dulse, etc.

Examples of root vegetables are, carrots, beets, turnips, and also mushrooms

TIPS Buy frozen vegetables for steaming. They keep much longer too.

1. Have your favorite spices on hand for seasoning.Vegan Shopping List

2. Get your favorite nondairy milk, preferably unsweetened.

3.You can easily make veggie burgers by combining a grain or two such as oats and rice with beans and some salsa and spices. Just mash and mix. Broil them and then dress them up with pickle and tomato and lettuce, on Ezekiel bread along with ketchup and/or mustard.

4. Try to have no-oil spaghetti sauce on hand with whole grain noodles and maybe a salad on the side.

It’s not hard being vegan and eating delicious healthy meals. Sometimes I mash chickpeas and mix with the sauce for a “meatier” sauce, Red lentils work great this way too.

5. How about scrambled tofu with mushrooms and onions seasoned with turmeric, salt and pepper, and nutritional yeast, with roasted potatoes and maybe some fruit. You will not be deprived on this lifestyle. Just get creative.

6. Trader Joes and Wholefoods sell corn tortillas with no oil, just fold them and break them in small sections and bake them on parchment paper in your oven, I don’t add salt but you can if you want, just brush on a little water then salt and bake till crunchy, and “Wala” you have healthy oil free chips for your favorite salsa or oil free hummus, or oil free cheese sauce that we have perfected that is dairy free.

7. Did you say pizza? How about your quick home made pizza with non oil spaghetti sauce with your favorite vegetables, onions, mushrooms,olives, and maybe added oil free cheese sauce.

Are you getting hungry yet? I sure am. Talk to you in a few.

I’m back! I had a delicious lunch. I started with a juicy tangerine. I then had a huge bowl of leftover chickpea curry made with coconut milk, curryEating Healthy Diet spice, mixed vegetables with potatoes with wholegrain noodles, and I also had a yummy flourless sprouted whole grain cinnamon raisin english muffin made by ‘Food for Life’.

8. If you are concerned at first about your new way of eating and are wondering if you are meeting certain nutritional requirements, then I suggest using “Cronometer” They have a free version on line where you just add the foods and you will get a pretty accurate breakdown of the nutrients.

Well I hope you got a few tips here that you will find useful, and I also hope you will share some of your tips and knowledge to everyone.

Now get out there, follow the list and do some food shopping.

Till next time

Have a wonderful healthy day.

Bill

 

 

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This Post Has 6 Comments

  1. Hello, I have been vegan for over 20 years. And each day I am delighted with my food. The colors the textures, the tastes.
    I also love chickpeas. So I mix them with cucumbers and lime and puree ..makes a fabulous salad dressing or topping on veggies or grains.
    I am so happy to see this site. And your lunch sounded so yummy! I can’t wait to see more posts from you! I know we are what we eat…and to me it makes so much sense to be vegan!
    In peace and gratitude, ariel

    1. Thanks Ariel
      It’s great to hear from another vegan veteran.
      I know exactly what you mean about being delighted about your food. I get excited when trying out a new recipe, and when it’s a keeper it is almost like hitting the jackpot.
      Chickpeas are one of my favorite legumes, they are so versatile.
      I gotta try your chickpea dressing, it sounds fantastic.
      Thanks for stopping by, and please come back and share some more of your recipes and tips.

  2. Going vegan is something I have been looking into but not really sure where to start and if I can afford it. You know because, all the fruits and veggies are always so expensive. After reading you article, now I see that eating vegan can be possible on a budget. I do have a question. What exactly is Tofu? I have always wanted to know what it is and how to use it? I look forward to your response, Thank you for sharing this post. I really learned a lot here today.

    1. Hi Lakisha

      Tofu is soy, made from the soybean. It is made similarly to how cheese is made, so it is mildly processed. If you include soy in your diet make sure it is from a Non GMO source. Organic is always non GMO. GMO means genetically modified organisms. Stay away from these.
      I do eat soy. It is not necessary on a vegan diet, but I really enjoy it at times. If you want to eat soy there are many ways to prepare it, because it absorbs seasoning like a sponge.
      Soups are a great way to use it. Dice it and add in replace of meat, it will absorb the taste of the broth. There are different textures of tofu, extra firm, firm, and silk which has more water and is good for soups and smoothies.

      I personally don’t use silken tofu too much even in my soups, but it is best in deserts and smoothies.
      Tempeh is another soy product, it is fermented, and is made with whole soybeans. In my opinion it is probably even better for you. They are both very high in protein.

      I hope I answered your question and if I can be of anymore help, just ask.

      P.S. Farmers markets are a great place to buy fruits and vegetables at bargain prices.

      Bill

  3. Even though I am not a vegan, I do enjoy many of the recipes. Thanks for the ideas!

    1. Your welcome Byron. Thanks for stopping by.

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