Learn everything you need to know about how to to enjoy a plant-based diet, with affordability in mind! Skip to main content Skip to header right navigation Skip to after header navigation Skip to site footer.

Easy Affordable Plant-Based Recipes Plant Based And Broke focuses on affordable, easy, plant-based recipes. Vegan Creamy Chickpea Pasta with Spinach. Fluffy Garlic Mashed Potatoes with Skin-On. Examples of meals on a whole-food, plant-based diet include a salad with a homemade vegan sauce , buckwheat bowls, tomato soup , and oil-free "fried" rice.

I understand how challenging and sometimes impracticable it is to live a whole-food, plant-based lifestyle on a limited income, access, and time. Because of this, canned, packaged, processed food gets the thumbs up on this blog.

Of course, used in combination with whole foods. While there are folks out there who can consume a variety of leafy greens at every meal, at an affordable price, this is not the case for many. Canned beans to make a quick bean soup for dinner? Yeah, I'm into it. Or, a classic, peanut butter sandwich as a cheap plant-based snack?

Yep, this blog has that one, too. Going on a plant-based diet can support weight loss and weight management. Studies have revealed that a low-fat vegan diet has aided in reducing BMI.

It also showed that the difference between vegan and vegetarian diets was not significant. This means, a shift to any kind of plant-based or plant-forward diet will often lead to better weight outcomes. High cholesterol is a condition that can clog up your arteries and may cause significant health issues.

One of the culprits of high cholesterol is a diet high in saturated fat, which may come from animal products and oils palm oil and coconut oil.

Animal-based food is known to raise blood cholesterol levels, while a plant-based diet can significantly lower the risk of high cholesterol. If you care about the earth, going for a plant-based diet is a great way to show love to the world around you.

A plant-based diet has lower greenhouse gas emissions and requires less water and land. When done right and from scratch, a plant-based diet is affordable, especially with the rise in cost in animal-based food products.

Meat, eggs, and dairy are not cheap and replacing those foods with plant-based options, you'll end up with a cheaper grocery bill. If you're wondering how you can include plant-based protein for cheap - consider edamame, beans, lentils, chickpeas, tofu, and tempeh.

Also consider going for cheap vegetables. Affordability on a plant-based diet is possible to achieve, especially when some planning is involved. To start, you can go for 75 Things In My Pantry for an idea of affordable, shelf-stable food items that are affordable, can be useful in plenty of dishes, and are accessible.

I love to use frozen fruit in smoothie and vegan milkshake recipes - these fruits can last a long time in the freezer as long as they don't suffer from freezer burn. Consider what's plant-forward, yet affordable, then plan out meals around those ingredients.

For example, dry beans are always affordable, so I often make chili, soups, or veggie burgers with them. Another example includes potatoes. I use them often, especially during the wintertime when their shelf-life is much greater.

I'll make mashed potatoes , potato soup , or breakfast home fries. Plant-based protein is an important addition to our diet and should remain so even on a meatless diet.

There is plenty of high-protein, plant-based food to add to your regular diet. For example, a serving of black beans has about 7 grams of protein at calories. Additionally, a serving of lentils has a whopping 10 grams of protein at calories. Learn more about cheap plant-based protein options.

Check out our Tofu Nugget Recipe and Vegan Tofu Recipes for more ideas. Whole grains and plant-based carbohydrates are affordable choices in a plant-based diet.

They can be minimally processed, unlike refined grains, while providing your body fuel and fiber to move things along. And when it is, you can be sure someone else is paying the price.

So, we thought that now would be a good time to show our aspiring plant-based friends how affordable plant-based food can be. These humble fruits are not only inexpensive but also versatile.

Use them in smoothies, turn them into homemade banana ice cream, smoothies , milkshakes , popsicles , in muffins , or enjoy them as a quick and budget-friendly snack. From black beans to chickpeas, these protein-packed legumes are not only budget-friendly but also incredibly versatile.

You can whip up affordable and satisfying dishes like refried beans , bean salads , plant-based chili , burritos, and creamy hummus with ease. Bell peppers can be used in various dishes, from fajitas , kabobs , ratatouille , and stuffed peppers.

They provide vibrant color and a sweet crunch while staying within your budget. Cabbage is a budget-friendly vegetable that deserves more attention. Whether used in coleslaw, tacos , stir-fries, wraps , or stuffed cabbage rolls, it adds a unique and affordable twist to your meals.

Canned beans are a convenient and affordable source of plant-based protein. Canned coconut milk is a versatile ingredient that can be used for creamy curries , soups, and vegan whipped cream. Canned corn adds a sweet crunch to your dishes, from salads to soups and cornbread.

Canned tomatoes are a staple in budget-conscious kitchens. They serve as a versatile base for pasta sauces , chili, and hearty soups , allowing you to create delicious meals without spending a fortune.

Carrots are a crunchy and budget-friendly snack, perfect for munching on their own or adding to soups, stews, smoothies , and salads. Cauliflower is a versatile vegetable that can be roasted, mashed, used in tacos , or transformed into cauliflower wings or steaks. Chia seeds are small but mighty and can be used to make chia pudding or used in a jam.

A little goes a long way, making them an economical choice for adding texture and nutrition to your meals. Frozen vegetables are not only convenient but also budget-friendly.

They retain their nutritional value and can be used in stir-fries, pot pies , casseroles , and side dishes with ease. Green peas are a classic addition to rice dishes, salads , soups , and pot pies.

They can even be roasted! They bring a burst of color and nutrition to your meals while being budget-friendly. Their versatility shines in dishes like hearty casseroles , vegan meatloaf , spicy curries, and comforting stews.

Mushrooms add a rich umami flavor to vegan dishes like stroganoff and risotto. They are an affordable way to infuse your meals with depth and complexity.

Oats are a budget-friendly breakfast superstar. They can be used to make hearty oatmeal, crunchy granola , or even indulgent overnight oats, making them an excellent choice for affordable morning meals.

To recap, here are 11 plant-based meals: · Burrito bowl. · Other bowls. · Lentil burgers. · Chickpea curry. · A quinoa- or brown rice-based lunch. · Spaghetti We went grocery shopping and created a delicious vegan meal plan for $9 a day. From tasty pasta salads to curry stews, we've got you 40+ Cheap Vegan Meals on a Budget (under $ /serving) · 1. Smoky Vegan Lentil Soup · 2. Fried Rice · 3. Vegan Tempeh Bolognese · 4. Scalloped

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Affordable plant-based dining - Missing To recap, here are 11 plant-based meals: · Burrito bowl. · Other bowls. · Lentil burgers. · Chickpea curry. · A quinoa- or brown rice-based lunch. · Spaghetti We went grocery shopping and created a delicious vegan meal plan for $9 a day. From tasty pasta salads to curry stews, we've got you 40+ Cheap Vegan Meals on a Budget (under $ /serving) · 1. Smoky Vegan Lentil Soup · 2. Fried Rice · 3. Vegan Tempeh Bolognese · 4. Scalloped

But sometimes, in order to make big savings, you need to source your groceries from a few different locations. Some of my favourite places to check out for food bargains are:. There are certain foods that seem to be very affordable no matter where you are in the world.

These include:. You can rely on these staples, or other inexpensive whole grains, then add in whichever fresh fruits and vegetables you can get at a good price.

This usually means buying in season, or checking for discount deals in the produce section. Carrots, cabbages, spinach, bananas and apples are some of my favourite affordable options. Also be sure to check local Asian grocery stores for bargain prices on tofu and leafy greens!

When it comes to seasonings, dried herbs and spices are a simple and economical way to add flavour to your food. Being frugal and healthy generally means preparing a lot of your food from scratch. But with a little planning, this doesn't have to equate to hours spent in the kitchen every single day.

In order to save both time and money, I recommend that you:. But I have in the past, both out of necessity for many years as a student and for the purpose of experimentation. Here's what we ended up with:. Please note: I acknowledge that these items may be more expensive depending on your location.

When it comes to preparing cheap plant-based meals, extended dishes like casseroles, pastas, and soups are typically lower in cost per serving than ones that concentrate on single, high-cost ingredients. For example, by mixing beans or rice with a higher-cost ingredient like avocado, you can lower the cost per serving.

Repurpose leftovers and be sure to utilize all the ingredients you buy to cut back on food waste. This practice is both sustainable and budget-friendly. Choose from the following list of cheap plant-based recipes to help you save on your next grocery trip.

Eating a plant-based diet can be both delicious and affordable. Find this post helpful? At no additional cost to you, you can support the maintenance of running this site by using my Amazon affiliate links to shop. Thank you so much. Also, download my free 3-day vegan meal plan.

Want to go shopping with a dietitian? I just opened up my very own storefront , full of plant-based meal plans, grocery lists, recipe books, and more! Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Subscribe to updates from Plant Based with Amy.

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This means that every time you visit this website you will need to enable or disable cookies again. View My Cart. Search for:. Cauliflower is a versatile vegetable that can be roasted, mashed, used in tacos , or transformed into cauliflower wings or steaks.

Chia seeds are small but mighty and can be used to make chia pudding or used in a jam. A little goes a long way, making them an economical choice for adding texture and nutrition to your meals. Frozen vegetables are not only convenient but also budget-friendly. They retain their nutritional value and can be used in stir-fries, pot pies , casseroles , and side dishes with ease.

Green peas are a classic addition to rice dishes, salads , soups , and pot pies. They can even be roasted! They bring a burst of color and nutrition to your meals while being budget-friendly.

Their versatility shines in dishes like hearty casseroles , vegan meatloaf , spicy curries, and comforting stews. Mushrooms add a rich umami flavor to vegan dishes like stroganoff and risotto. They are an affordable way to infuse your meals with depth and complexity.

Oats are a budget-friendly breakfast superstar. They can be used to make hearty oatmeal, crunchy granola , or even indulgent overnight oats, making them an excellent choice for affordable morning meals.

Onions are an essential ingredient in countless savory dishes and are incredibly budget-friendly. Use them in vegan french onion soup , batter them and make onion rings , or pickle onions for a tasty topping.

They add depth and flavor to your meals without breaking the bank. Budget-friendly pasta, especially whole wheat varieties, is a comforting and versatile option. They provide a flavorful base for quick pasta dishes and budget-friendly meals. Peanut butter is a protein-rich spread that can be a budget-friendly staple in your pantry.

Whether mashed , roasted , or transformed into crispy fries , they offer endless possibilities for satisfying, wallet-friendly meals. Pumpkin can be roasted, pureed, or used in smoothies , pies , and muffins.

Use it in salads , soups , nuggets , and more. Rice is a versatile and wallet-friendly staple that can be the base for countless dishes. Use it to make fried rice , sushi , and more.

Packed with vitamins and minerals, spinach is a budget-friendly leafy green that can elevate your salads, smoothies , curries , and stews without emptying your pockets. Spices and herbs add flavor and variety to your dishes without significant additional costs, allowing you to experiment and create unique flavors.

Tofu is a versatile source of plant-based protein that can be used in various dishes. Whole grain bread, while slightly pricier than its white counterpart, is an excellent choice for sandwiches and toast.

It offers more nutrients and is still a cost-effective option.