Cutting meat out of your diet saves money, but there are more ways to eat even cheaper on a vegetarian diet. You don’t have to sacrifice nutrition or taste when eating vegetarian meals. Planning your menus and making a list before grocery shopping will keep you from purchasing more expensive items on impulse. Buying fresh produce while it’s in season in your area is generally cheaper than buying imported, out-of-season produce. Keep your purchases of packaged foods to a minimum and buy in bulk to save money.
Nutrition
Some of the most nutritious staples in a vegetarian diet are also some of the cheapest foods available. Lentils, split peas and dried beans are all high in protein and fiber and cost very little. Use a vegetarian food pyramid when planning menus to ensure you’re getting adequate nutrition. The Mayo Clinic recommends six servings of fruits and vegetables, five servings of foods high in protein, six servings of grains and two servings of fat per day.
Breakfast
Oatmeal is a more nutritious alternative to pre-packaged breakfast cereals and a much better value. Buying oats in bulk or in canisters of quick oats is cheaper than individual packets of instant oatmeal. Add some slivered or chopped nuts, a banana and a cup of milk or soymilk for a complete and inexpensive breakfast. Scrambled tofu, a few tomato slices and hashbrowns are filling. Regular or soy yogurt with fresh fruit is also good for breakfast.
Lunch
Soups and salads are quick, inexpensive meal options for lunch. Lentil and bean soups are nutritious, and the ingredients are cheap. Add onion, potato and carrot to your soup and serve with a salad of seasonal mixed greens for a full meal. A homemade vinaigrette is usually cheaper than bottled salad dressings. Buy whole grain breads when they are on sale and keep the extra in the freezer to have on hand for sandwiches.
Dinner
Pasta is a great budget-stretching choice for dinner. Canned tomatoes are not as expensive as jarred sauces and cook down quickly to make a pasta topping. Diced vegetables, white beans and sautéed tofu also make healthy pasta toppings. Make homemade polenta instead of using the packaged tubes to save money. Serve with tomato sauce and mushrooms or sautéed greens. Stir fries let you use an assortment of vegetables, including leftovers that might go to waste. Add a protein such as tofu or beans and you have a cheap one pot meal.
Roasted vegetables are a tasty alternative to steamed, and salads are always a good accompaniment to dinner.
Dessert
Fruit is a healthy dessert, and if you buy local fruits when they are in season, you can keep the cost down. A bowl of fresh strawberries sprinkled with a little sugar is a nice end to a meal. Baked apples and simple poached pears are elegant desserts that require minimal ingredients to prepare.
References
- Centers for Disease Control and Prevention: 30 Ways in 30 Days to Stretch Your Fruit and Vegetable Budget
- American Heart Association: Vegetarian Diets
- Mayo Clinic: Vegetarian Diet: How to Get the Best Nutrition
- Center for Young Women’s Health: How to be a Healthy Vegetarian: A Guide for Teens
- Mother Earth News: Eating Organic on a Budget: Seven Things You Should Know
Member Comments