Your vegan diet survival guide (during a cost

*All* the tips on saving pennies while eating and shopping plant-based

Carrying a shopping list in one hand and navigating your phone's calculator in the other, while weaving between aisles, is chaotic at the best of times. But over the past few months, this has been both my reality and the least of my worries when it comes to buying food – and I know I'm not alone in that.

The rising cost of living crisis has seen an intense fear develop within me, one that tells me I can't spend any money at all without serious consideration first. Savings? Don't know them. Not only has this anxiety in the pit of my stomach impacted the way I socialise, it's started spilling into my weekly shop, something I know isn't a frivolous new pair of jeans or a night out I can't afford. Everyone has to eat. But there's no ignoring the fact that due to a sharp rise in food costs, alongside unemployment and benefit cuts, for many of us times are tough right now.

This perfect storm of food and finances has also sparked plenty of conversation around which foods are worth spending cash on and which diets are the most cost efficient, with many suggesting that eating a vegan diet or being mostly plant-based is much pricier [FYI: vegan and plant-based are two different things - vegans exclude *all* animal products from their diet and lifestyle, such as leather and animal tested cosmetics, whereas plant-based refers to diets that are free of animal products and focus on plant foods]. At least on that front there's good news: eating vegan can actually be as pocket-friendly as it is nutritious. Which may not actually be that big of a surprise after all, seeing as there are now four times as many vegans in the UK today than there were in 2014.

So, with the help from the experts (and having five years of being plant-based myself under my belt), I've created the ultimate guide on how to eat, shop and cook vegan, whilst keeping to a budget...

Honestly, it doesn't have to be. A study by Oxford University discovered that plant-based eating is actually the most affordable diet. It also found that a vegan diet reduced food costs by up to one-third due to the use of whole foods over meat and meat replacements.

Miguel Barclay, author of the bestselling One Pound Meals series of cookbooks, backs the study too: "I agree that cutting down your meat, or cutting it out completely, will save you money. I've written seven budget cookbooks and without doubt vegan and vegetarian meals consistently come in at a much lower price."

By simply swapping meat and processed vegan alternatives for more whole food equivalents, such as lentils and chickpeas (great in curries or stews), cooking becomes more cost-effective without sacrificing flavour. "Consumers are beginning to realise that switching to a vegan lifestyle is a win-win for their own health, their wallet and the planet," adds Cat Thompson, Media and PR Officer at the Vegan Society.

First of all, it's surprising how many people go shopping without a list. Whether it's on paper or in your phone's notes app, having a preprepared list means you’re only buying what you need, as opposed to throwing everything in the trolley, then panicking about what to make with it later – which can result in unsatisfying and nutritionally weak meals. Plenty of YouTubers, like Madeleine Olivia, have fabulous and realistic budget food shop videos to give you ideas too (expect £12 Aldi shops and weekly budget meals – some of which are under £1 each).

Staple vegan foods such as oats, lentils, pasta, rice and chickpeas are among the cheapest foods and are in *a lot* of vegan recipes, so should definitely make an appearance on your list. Oh, and avoid shopping whilst hungry. You’re more likely to stray from the plan...

Buying seasonal fruit and veg will not only save you pennies, but it tastes better too. Each vegetable has a prime season to shine and as consumers, we should flow with nature! For seasonal meal inspiration, think root vegetables for stews, soups and curries in colder months, and salads, veg-packed pasta, wraps and sandwiches in the summertime.

Top tip: Seek out the ‘wonky veg’; it's still loaded with as many nutrients and tastes the same, but is often cheaper (solely due to its ‘imperfect aesthetic’). Find out if any of your local supermarkets sell wonky veg boxes, or if your local community has food recycling initiatives that will allow you to buy heavily discounted fruit and veggies that would otherwise have been thrown out.

Go international

Buying in bulk is a handy hack that will spread the cost on regular cupboard staples alone - but the ‘world foods’ aisle is where you’ll really hit gold. Look for nuts, spices and sauces, such as almonds, coconut milk, cumin, litres of soy sauce and oil. Not only can this way of buying save you money, reduce shopping trips and avoiding plastic packaging, it's a great way to feel inspired and get a feel for just how varied vegan food can be.

It's a biggie – we know – but if you don't like vegan cheese, or find it too expensive, sprinkling savoury dishes with nutritional yeast for a cheesy flavour is a great substitution. Plus, it's a vitamin B12 boost.

If treated well, potted plants will never need to be bought again – and will save you money. Case and point? A well-cared for basil plant is around £1.50. Pop it on your windowsill (you don't even need a garden), water it, learn how to prune your herbs, and you could have a lifetime's supply.

If you were the kid at school who (like me) ate Aldi's own-branded crisps when your pals had McCoy's, you might feel a certain way about this one. But what once felt embarrassing is now to be embraced, as more shoppers are becoming aware of how much supermarket own-brand items can make or break your receipt total.

Every supermarket has its own-brand vegan range nowadays too, which is usually cheaper than the likes of Quorn or Linda McCartney's (although shout out to them for being delicious). Take a look at Plant Chef (Tesco), Plant Revolution (Morrisons) and Plant Menu (Aldi) to name a few. It's also worth shopping later in the day when many items close to the use-by date are reduced.

We’ve all done it: opened a cookbook only to realise there are ten more ingredients needed than expected – and half are obscure spices. Fear not, dinner isn't ruined! Simply reframe recipes as a ‘creative guide’ rather than a bible. It's okay to use one or two spices rather than the seven recommended, or swap for a food that you already have in. Need an example? Say the recipe calls for a butternut squash or kale but you only have cabbage and a sweet potato in. No stress, the textures are similar and can be substituted.

Okay, this one sounds like it's going to hurt, but we promise that cooking from scratch doesn't have to mean pain, effort and long hours in the kitchen – and sadly, as most vegan ready meals and take-aways are still tough on the wallet, it's sort of a non-negotiable when it comes to saving cash. Luckily, there are plenty of quick, nutritious meals you can make in one pot or pan, which will also a) reduce washing up and b) save on energy bills, as you’re only using one hob.

Still not ready? You might consider trialling meal kit boxes such as Planthood for healthier eating. Although still not the cheapest option, it's a great way to kickstart your vegan cooking journey while gaining inspo for vegan meals and ingredients.

Kantar research found that the average plant-based lunch takes just 12 minutes to make, and the average plant-based dinner a mere 25.4 minutes. Start off with cooking stir fries, stews, soups, pastas, chillies, bolognese, casseroles and curries.

Cook differently to your well-known meaty diet

Vegan meat substitutes, particularly fancy new branded ones, will sadly sit at a higher price than anything else. So, the answer? You’re going to have to ditch the idea of the old-school 'meat and two veg' meal formula, and venture into a world where there is no "main" on the plate. You’ll notice your lack of processed foods will cut costs right down, too.

Jennifer Medhurst, nutritionist and author of The Imperfect Nutritionist, says instead of relying on vegan meat substitutes, try using mushrooms, jackfruit and artichokes for a meaty texture and experiment with sauces, herbs and spices for added flavour. "Plant-based foods can be wonderfully flavourful if you season them correctly. Don't be shy about spicing up your dishes."

If you're stumped for making your own sauces, opting for flavours such as NOJO's white miso or orange sauces to season vegetables and salads can quickly elevate your entire dish.

Vegan food is amazing for batch cooking and freezing. You can make super cheap homemade soups, which freeze and defrost really well. You might not want to eat soup four days in a row, but luckily they keep for long periods, so this will come in handy when your fridge is looking a little bare.

Make sure that every part of an ingredient is used up, rather than chucking it. For example, don't throw away your chickpea water (known as aquafaba); it can be used as a vegan alternative to egg whites. With a similar texture, you can use it to make numerous vegan desserts like meringues and mousse. Fruit that's on the turn can be added to a smoothie and orange peels can be used to jazz up a drink or make marmalade.

There's still a belief that a vegan diet can't cover all of your nutritional needs but with a little knowledge and planning, it can be a great way to maximise your whole foods intake (think legumes, nuts, seeds, whole grains) and sustain a healthier, more rounded, diet. The main nutrients which are trickier to obtain from a vegan diet include: omega 3 fatty acids, calcium, iron, zinc and vitamin B12, but luckily, Medhurst, our expert nutritionist, has broken everything down below, so you can stay on top of those much-needed nutrients:

Try combining one from each of the below into your next meal, to make it super well-balanced...

Plant-based sources of iron:

Dark green leafy vegetables, dried fruits such as apricots and figs, seeds and nuts (chia, linseed, pumpkin and hemp), beans and pulses (chickpeas, black-eyed beans and lentils), and fortified breakfast cereals.

Vitamin C rich foods:

Citrus fruits e.g. oranges, lemons and limes, berries such as blackcurrants, raspberries and strawberries, capsicums including bell peppers and chilli, and cruciferous vegetables including broccoli and kale.

For more advanced information on plant-based nutrition, check out tips and advice from the NHS, Veganuary and The Vegan Society

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