Vegan diet with a small budget

Many people still hold the stereotype that a vegan diet is expensive. This isn't true, as meat and animal products are often more expensive. Of course, it all depends on the products you buy. Unfortunately, substitutes like tempeh or almond milk are usually not cheap.
Apart from that, sometimes you're just short on cash and can't or don't want to spend that much on food. While superfoods and organic products are tempting for me as a student, they sometimes simply break my budget.
In addition, fast food and processed foods are often cheaper than buying the ingredients individually. If you want to eat healthily with as many unprocessed foods as possible, it usually becomes more expensive.
For all these reasons, I have compiled a vegan food list that is affordable and at the same time more than covers your basic needs.

The “vegan-and-cheap” food list

Vegetables

Carrots

You can buy them in larger quantities without them going bad immediately. Plus, they can be eaten raw or cooked, making them versatile. (By the way, my favorite savory snack is carrots with hummus—a great combo!)

potatoes

I don't think I need to say much about that. It's super healthy and more versatile than almost any other staple food...

cucumbers

Although they are 96% water, the remaining 4% is packed with nutrients: Cucumbers provide valuable vitamins A, B1, and C and are also high in minerals, with high levels of phosphorus, iron, potassium, and calcium. This green vegetable is a great snack, but also a great addition to a classic salad.

Tomatoes and tomato sauce

It all depends on the variety. In my experience, the tastiest and most flavorful tomatoes are unfortunately usually also the most expensive. But even here, a visit to the weekly market is worthwhile!

Tomato sauce, for example from a can, is also a real bargain and incredibly versatile. That's why it absolutely belongs on this list for me!

broccoli

This vegetable contains a relatively high amount of protein, in addition to various vitamins. This is especially interesting for vegans. Since fresh broccoli unfortunately goes bad quite quickly, I often resort to the frozen version. Whether fresh or frozen, broccoli is a great side dish for so many dishes!

Peas

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. So this is basically a reminder to myself to eat peas more often.  Because you can get them really cheaply too!

PHOTO BY PHOTOMIX LTD. FROM PEXELS

Fruit

Bananas

Unfortunately, this fruit always has a particularly long journey behind it, as the tropics aren't exactly around the corner. While bananas are high in calories, they're rich in fiber and potassium. For me, bananas are one of my favorite fruits because they're so easy to eat and can be a great substitute for an energy bar before or after exercise.

grapes

Grapes can fluctuate in price here, but they're usually available quite cheaply. While they're not the most versatile food, for me they're still an essential part of my diet—whether light or dark!

Apples

I don't think I need to say much about apples. Germany is practically an apple country, and we all know the many benefits of this fruit. Their consistently low price (of course, this also depends on the variety) makes apples a must-have in my fruit bowl!

Cereal products

oatmeal

They're always a good—and inexpensive—choice: whether as a nutritious breakfast porridge with fruit, in muesli, yogurt, or as an ingredient in baking. Oatmeal isn't low in calories, but it does have a good nutritional balance and helps prevent heart disease.

Bread

It may sound banal, but it absolutely belongs on the list. Whether homemade or fresh from the bakery—I don't think I know anyone who isn't a bread fan. Unfortunately, bread isn't the healthiest food. This depends primarily on the type of flour used. A rule of thumb: the darker the flour, the more whole grain it contains—and the healthier the bread, too.

Brown rice

The actual name for brown rice is natural rice. Natural rice is a natural product, eliminating all the complex processing steps required to produce white rice. Brown rice is essentially the whole-grain version of white rice. It keeps you full for a long time and contains many minerals and vitamins that are removed from white rice.

pasta

Here, too, the whole-grain version is cheaper. If you look around the supermarket, you can't not on the list of affordable vegan foods. A true classic that forms the basis for a variety of dishes and—well, how should I put it—is simply delicious.

PHOTO BY EATERS COLLECTIVE ON UNSPLASH

Seeds, nuts and legumes

linseed

This regional superfood unfolds its many beneficial effects, especially in ground form: Flaxseeds are rich in omega-3 fatty acids, which have anti-inflammatory properties 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 among the most affordable members of this food group in our country. They not only add a wonderful touch to Asian dishes, but also work well in muesli and porridge—assuming you like the taste. The same goes for peanut butter, which has become an essential ingredient in my porridge.

Chickpeas and hummus

This legume is a true all-rounder, as it's not only great 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—all while remaining affordable.

lenses

Eating cheaply and healthily is no problem with these legumes.Lentils contain hardly any fat but are rich in fiber—not to mention a high protein content. As a soup or side dish, lentils are a staple in many vegan diets.

kidney beans

Like almost all legumes, kidney beans score highly for their high protein and low fat content. The magnesium they contain also strengthens nerves and muscles. Whether in a salad or chili sin carne, kidney beans are not only affordable but also incredibly delicious and very healthy.

If you liked this food list or you want to learn more about healthy eating, mindfulness or sustainability, take a look here over.

PHOTO BY ERIK SCHEEL FROM PEXELS