Vegan diet on a budget
Many people still have the prejudice that a vegan diet is expensive. That's not true, because meat and animal products are often more expensive. Of course, it always depends on which products you buy. Unfortunately, substitute products such as tempeh or almond milk are usually not cheap.
Apart from that, sometimes you are just short on money and can't or don't want to spend that much money on groceries. Superfoods and organic products are tempting for me as a student, but sometimes they're just too much for me.
In addition, fast food and processed foods are often cheaper than if you buy the ingredients individually. If you want to eat healthily with as many unprocessed foods as possible, it will usually be more expensive.
For all of these reasons, I have put together a vegan grocery list that you can get cheaply and at the same time more than cover your basic needs.
The “vegan and cheap” food list
You can buy them in larger quantities without them going bad immediately. In addition, they can be eaten raw or cooked, which makes them versatile. (By the way, my favorite savory snack is carrots with hummus – a great combination!)
I don't think I have to say much about that. Super healthy and more versatile than almost any other staple food...
Although they consist of 96% water, the remaining 4% has something special: cucumbers provide the valuable vitamins A, B1 and C and also score points when it comes to minerals with high levels of phosphorus, iron, potassium and calcium. The green vegetables are great as a snack, but are also always a classic addition to a salad.
Tomatoes and tomato sauce
Here it all depends on the variety. In my experience, the tastiest or most flavorful tomatoes are unfortunately usually also the most expensive. But a visit to the weekly market is also worth it!
Tomato sauce, for example from a can, is also a real bargain and extremely versatile. That's why it definitely belongs on this list for me!
In addition to various vitamins, this vegetable contains a relatively high amount of protein. This is of course particularly interesting for vegans. Unfortunately, since fresh broccoli goes bad very quickly, I often resort to the frozen version. Whether fresh or frozen, broccoli is a great side dish for so many dishes!
Peas are also usually bought canned or frozen. Peas are also surprisingly rich in protein and, despite their many benefits, I often forget about them. That's why this is basically a reminder to myself to use peas more often. Because you can get them really cheap too!
Unfortunately, this fruit always has a particularly long journey behind it, because the tropics are really not just around the corner. Although bananas are high in calories, they are also rich in fiber and potassium. For me, bananas are one of my favorite fruits because they are so easy to eat and can easily replace an energy bar before or after exercise.
Grapes also tend to fluctuate in price; However, they are usually available quite cheaply. They're not the most diverse food, but for me - regardless of whether they're light or dark - they're still a must!
I don't think I have to say much about apples either. Germany is basically an apple country; and we all know the many benefits of this fruit. Their permanently low price (of course it depends on the variety) makes apples a must-have in my fruit basket for me!
They are always a good – and cheap – choice: whether as a wholesome porridge breakfast with fruit, in muesli, yoghurt or as a baking ingredient. Although oatmeal is not low in calories, it has a good nutritional balance and helps prevent heart disease.
It may sound banal, but it definitely belongs on the list. Regardless of whether it's home-baked or fresh from the bakery - I don't think I know anyone who isn't a bread fan. Unfortunately, bread is not the healthiest food. This mainly depends on what flour the bread is made from. A rule of thumb: the darker the flour, the more whole grain it contains - and the bread is therefore healthier.
The actual name of brown rice is brown rice. Because brown rice is a natural product - it eliminates all the complex processing steps required to produce white rice. Brown rice is basically the whole grain version of white rice. It fills you up for a long time and contains many minerals and vitamins that were removed from white rice.
Here too, the whole grain version is cheaper. If you look around the supermarket, you can't put pasta on the list of cheap, vegan foods. A true classic that forms the basis for a wide variety of dishes and – well, how should I put it – is simply really delicious.
Seeds, nuts and legumes
This regional superfood develops its many positive effects, especially in ground form: Flaxseeds are rich in omega-3 fatty acids, which have an anti-inflammatory effect and contribute to a healthy immune system. In addition to fiber, they also contain protein, zinc, magnesium and vitamins.
Peanuts and peanut butter
Unfortunately, nuts are often very expensive. Peanuts are one of the most affordable representatives of this food group. Not only do they beautifully refine Asian dishes, they also work very well in muesli and porridge - provided you like the taste. The same goes for peanut butter, which is now indispensable in my porridge.
Chickpeas and hummus
This legume is a true all-rounder because it is not only suitable in salads, stews and soups, but is also becoming increasingly popular in the form of hummus. Chickpeas are a great source of protein and also contain minerals and complex carbohydrates - while remaining affordable.
Eating cheaply and healthily is no problem with these legumes. Lentils contain hardly any fat, but they contain plenty of fiber - not to mention the high amount of protein. For many vegans, lentils are a staple as a soup or side dish.
Like almost all legumes, the kidney bean also scores with its high protein content and low fat content. The magnesium it contains also strengthens nerves and muscles. Whether in a salad or in chili sin carne – kidney beans are not only affordable but also really tasty and very healthy.
If you liked this food list or would like to learn more about healthy eating, mindfulness or sustainability, take a look here over.
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