- Rice: Stored in an airtight container, rice lasts around 6 months. Don’t buy pre-made microwave rice, as the markup on these is enormous. Instead, buy in 10kg bags, widely available online and in some supermarkets.
- Noodles: Wheat and rice noodles are generally vegan, cheap, and last a long time. Many packet noodles/ramen are vegan, as are many of the stir-fry noodle packs you get in supermarkets – just make sure you check that there are no eggs or butter in the ingredients.
- Pasta: Dried pasta is another great product to always have on hand. It is one of the least expensive items in any supermarket, can be bought in bulk, and has a very long shelf life. If you can find (or make) vegan pesto it tends to stretch further than pasta sauce since you don’t need to use much of it. It also lasts longer in the fridge when opened and generally has less sugar.
- Beans: Beans are one of the most accessible protein sources, and come in a wide variety to keep things interesting. You can use them to make burgers, chili, bake, or use baked beans as toppings for baked potatoes or on toast. Butterbeans, kidney beans, and black beans are some of the most versatile options.
- Chickpeas: Chickpeas can be purchased very cheaply canned, and in large bags in bulk if you’re willing to prep them yourself. Use them as the ‘main’ protein part of any meal, put them in a curry or salad, or make hummus or falafel out of them.
- Lentils: Like chickpeas, lentils can be bought canned or in large bags as bulk products. They’re very high in protein, so they’re great to replace meat. They make a great low-cost alternative to mince in pasta dishes or to use to make burgers.
- Oats: Oats are cheap, can be bought in bulk, and have a great shelf life. A serving size is ½ cup dried but you can double that for a filling meal – throw in 1 tbsp of chia seeds and some cinnamon or peanut butter for a nutritional powerhouse of a breakfast for very little money. You can make it with water instead of plant milk to avoid the extra cost, and if you soak the oats overnight it makes them creamy enough without milk.
- Potatoes: Potatoes are one of the cheapest foods available in most supermarkets. They are versatile, filling, and healthy in moderation. Don’t buy boxed jacket potatoes, instead buy them raw, or you can get canned new potatoes that are surprisingly good fried or done in the air fryer. Sweet potatoes are also a great choice.
- Nut butter: Depending on the type, nut butter can be purchased pretty cheaply in 1kg tubs. They have a surprisingly good shelf life, are an excellent source of heart-healthy fats, and are pretty high in protein. Pair it with a banana for a healthy snack, and add to a shake for flavour and added protein. I love it with malt bread for a pre-gym snack.
- Grains: Grains like amaranth, buckwheat, millet, rye, wheat, spelt, and quinoa are healthy foods that can make any meal filling and tend to be very inexpensive, depending on where you buy them. You can also use them to make your own much healthier bread, generally for less money. Couscous, while not technically a grain, can be used like one and is great in salad or as a side.
- Tofu/Tempheh: An amazingly flexible, low-cost protein source, it is usually cheaper than comparable animal products. It soaks up flavour so use it how you would use chicken, or scramble it to mimic eggs. I’d recommend buying firm/extra firm tofu. You either need to press the water out of it before use or freeze and defrost overnight before use, then pat dry with a paper towel to make it crispy. If you’re finding it expensive in supermarkets, try your local Asian market. Tempeh is similar to tofu but has a stronger taste and firmer texture.
- Soy Chunks: Sometimes sold as ‘textured soy protein’, they look a bit unappetising as they come dried in a bag. If you add them to lightly salted water or vegetable stock and leave to soak for 10-15 minutes, they puff up and take on a chicken-esque texture. You can then cook, bake, or fry them in place of any meat. They soak up the flavour of sauces well, they’re cheaper than even the lowest quality meat or faux meat, and they’re a whopping 50g of protein per 100g. You can usually find them online or in health stores, just add them to just about any dish you’d usually add chicken or fish to.
- Seitan: Seitan is made with wheat gluten and is extremely high in protein, as well as is one of the cheapest sources of protein per dollar when made at home and is around the same price as low-quality beef in stores. It has a steaky texture and is very filling. It is a bit tricky to make at home, but you can make large batches and it can be frozen.
- Frozen fruit/vegetables: Large bags of mixed frozen fruits/vegetables can be bought extremely cheaply almost anywhere. Frozen fruit will be just as if not more nutritious than fresh fruit, and many frozen vegetables are just as good. Carrots, cauliflower, broccoli, spinach, sprouts, cabbage, spinach, green beans, and edamame beans are all quite a lot cheaper and more convenient when bought frozen. Frozen berries of any kind make great smoothies or a good addition to yogurt.
- Canned fruit/vegetables: Having a few cans of fruit or vegetables around is always a good idea, things like canned peas or corn can be a side on their own, canned peaches or orange pieces are an instant dessert and canned tomatoes can be used to make sauces.
- Bread: Many new vegans assume bread is off-limits, but many breads are vegan. Even specialty loaves are very cheap considering the amount of meals they can contribute towards, and they can be a good source of carbohydrates and protein. Freeze them to make them last longer. Just look out for any milk, milk powder, or honey.
- Plant Milk: Plant milks do tend to be more expensive than dairy milk unfortunately, so you may need to use less of it than you’re used to if you want to spend the same money. That said, you can make your own oat milk for very little money – it just takes a while to soak. Plant milks are packed with calcium and are supplemented with vitamins B6 and B12.
- Non-Dairy Spreads: Non-dairy spreads can be made from a variety of ingredients, from soy or olives to coconut oil. They tend to be comparable to dairy butter in terms of calcium but without the unhealthy fats and cholesterol. They are usually priced similarly to their dairy counterparts. Non-dairy spread spoils slower than dairy, so buy the larger tubs to save money.
- Peppers: Peppers tend to be very cheap to pick up in large bags, particularly frozen mixed bell peppers, which are very versatile. They can be stretched over several meals and can add flavour and texture to curries, stir-fries, and salads.
- Seeds: Seeds can be a cheap way to bulk up any meal or add extra nutritional value. There are plenty of popular varieties, but chia seeds deserve particular mention. They make a really good egg substitute in baking and can be sprinkled on cereal, yogurt, or oatmeal. They are highly nutritional, cheap to buy, and even a small packet lasts for a long time.
- Dark chocolate: Dark chocolate is not only far healthier than milk chocolate, it is usually cheaper to buy in the same quantities and is far more filling. It is versatile for use in baking and desserts and is a healthy snack in small quantities.
- Selected Produce: Fresh vegetables are not always expensive. Seasonal fruits and vegetables are usually cheap in most supermarkets, but some like bananas, apples, carrots, turnips, onions, spinach, and potatoes are cheap all year round and can often be bought on offer or as ‘irregular’ (but still perfectly edible) for even less. You may also want to look into fruit and veg delivery boxes, it is usually cheaper if you go through a lot of produce.
- Nutritional Yeast: Seen as something of a speciality health food, nutritional yeast is actually very cheap, lasts a long time, and is one of the best sources of vitamin B12. It has a nutty, cheesy taste, so you can use it in place of anything you’d usually sprinkle cheese on. It is also great in soups and when used to make “cheesy”, creamy sauces.
- Vegetable stock: Vegetable stock is good to have around for a variety of purposes; it will add flavour to any dish from gravies to soups and roast dinners. It is extremely cheap and relatively healthy if you go for a low-sodium option, and even cheaper if you make it yourself from leftovers.
- Herbs and Spices: Having a range of spices on hand is always a good idea, and will save you money in the long term since buying spices tends to be much cheaper than buying pre-made sauces. You’ll build up a range of spices just by trying new recipes and buying the spices as and when you need them, most recipes use the same dozen or so. If you have the space, buying in large bags is significantly cheaper.
- Condiments: For the same reason, have a variety of condiments on hand. Condiments like soy sauce, ketchup, malt/rice vinegar, mustard, BBQ sauce, and sriracha can make even really basic meals far more palatable.
- Meal replacement shakes: This isn’t exactly a staple but it’s worth mentioning as an option, since meal replacement shakes work out very cheap per meal, and some of the most widely available (like Huel) are vegan and nutritionally complete. They are good for a quick, highly nutritious option, or as a way to cram in extra calories/nutrients if you need it. They work particularly well for a quick work/school lunch to avoid having to pack or buy a sandwich, or when traveling to avoid paying for expensive, pre-made foods. Blend in nut butter or any of the frozen fruits or seeds mentioned earlier for extra protein, nutrients, and calories.
“This landscape of shadowed voices, these feathered bodies and antlers and tumbling steams- these breathing shapes are our family, the beings with whom we are engaged, with whom we struggle and suffer and celebrate.”
–David Abram