- Rice: Rice is a cheap, versatile and filling staple. Stored in an airtight container it 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 avoid egg noodles.
- Pasta: 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, and chili, or use baked beans as toppings for baked potatoes or on toast.
- 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’ 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. Use them as the ‘main’ part of a meal. They also 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. It is best to make 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 which are surprisingly good fried. Sweet potatoes are also a good choice.
- Nut butter: Depending on the type, nut butter can be purchased very cheaply and in large quantities. They have a surprisingly good shelf life, are an excellent source of heart-healthy fats, and are very high in protein. Buy the big 1kg tubs instead of the little ones, as it’s usually cheaper.
- Grains: Grains like amaranth, buckwheat, millet, rye, wheat, spelt and quinoa are healthy foods that can make any meal filling and tend to be pretty inexpensive, depending on where you buy them. You can also use them to make your own much healthier bread, generally for less money too. Couscous, while not technically a grain, can be used like one and is great in salad or as its own side.
- Tofu/Tempheh: A great 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. Buy firm tofu not silken, unless you’re scrambling or using as dessert. The trick is to freeze and defrost overnight before use, then pat dry with a paper towel to make it crispy. It lasts months in the freezer and removing the water this way means you don’t have to press it to get a firm texture. If you’re finding it expensive in supermarkets, try your local Asian market. Tempheh is similar to tofu but has a stronger taste and firmer texture.
- Seitan: Seitan is made with wheat gluten and is extremely high in protein, as well as being 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 is, 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 Milks: 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 great egg substitute in baking and can be sprinkled on cereal, yogurt, or oatmeal. They are 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.
- 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 tend to be much cheaper than buying pre-made sauces. You’ll build up a range of spices just from trying new recipes and buying the spices as and when you need them, most recipes use the same dozen or so.
- 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 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