Plants on a Budget: Busting the Myth of Expense

Eating plant-based doesn't mean blowing your grocery budget on hemp seeds and imported mushrooms, and you certainly don’t need a trust fund or a Whole Foods within walking distance to eat well. The idea that it costs a million bucks to eat healthy is wildly overblown - in fact, one of the reasons I began plant-based cooking in school is because lentils, black beans, pinto beans, chickpeas, and everything in between are loads cheaper than spending $12 on chicken breast or $22 on a portion of beef.

Here’s how to do it the right way - get your veg in, eat loads of protein, and feel more than satisfied after every meal.

1. Buy Ingredients, Not Products

That fancy schmancy lentil soup in a can? It’s $4 for something you could make at home for a buck, and you can make it better, too. I promise. The aisles of pre-made “health food” are convenient, sure, but you’re paying 3-4x what you would pay for a portion if you were to pay it at home. Eating economically is knowing that the ingredients may cost more upfront, sure. But instead of paying $4 for a portion, you’re paying $1.02.

Stock up on whole, versatile ingredients: brown rice, oats, canned beans, lentils, potatoes, tofu, soy sauce, your favourite veg, and peanut butter. These are the workhorses of a plant-based kitchen. You will find these ingredients pop up regularly, and as for the veg, you’ll always have recipes where you’ll be happy you have a little extra produce to chuck in a dish. If your ingredients don’t need a commercial, they’re probably a good deal.

2. Repeat Ingredients Like It’s Your Job

Cooking a new recipe every night is where things begin to add up. Let’s say you cook a Red Thai Curry on one evening that makes one portion. You’re spending loads on the Thai curry paste, even more on the noodles, even more on the lemongrass, more on the produce, and more on the coconut milk. Only to turn around and make something completely different for lunch the next day and something different for dinner.

Finding ways to repurpose those ingredients for a future dish is the key to eating well. Buy a head of cauliflower, roast it once, and use it in that curry, then save some for tacos and salads later in the week. Cook a big batch of quinoa and turn it into breakfast bowls, lunch bowls, and burrito fillings.

Your fridge should look like it’s working smarter, not harder. It’s not boring—it’s efficient.

3. Plan Before You Shop

This one’s not sexy, but it works. It is absolutely essential, and I do it myself before every grocery shop. Before you hit the store, sketch out a loose plan. Doesn’t need to be crazy. Just jot down 3–4 meals you want to make, check what you already have, and write a list. No list = $60 of stuff you don’t need and nothing for dinner.

Oh, and never shop hungry. You’ll end up with overpriced granola and regret.

4. Shop Frozen, Canned, and Bulk

Frozen veg? Two dollars. A bundle of carrots, green beans, edamame, broccoli, and corn? $12. There are some ingredients that I will always buy fresh because it makes all the difference - but if I’m making a quick stir fry or a fried rice, frozen veg is perfect. I like to have some on hand for those nights when I’ve run out of fresh produce and I need a meal in a pinch. You never know when they’ll come in handy.

Canned beans, diced tomatoes, green or split-red lentils —these are your budget-friendly best friends. They last forever, cook fast, and save you from “there’s nothing to eat” panic.

And if your store has bulk bins? Jackpot. Load up on lentils, oats, rice, and spices for way less than pre-packaged versions. Bring your own jars if you want to feel extra smug.

A hint for my Canadian friends - BULK BARN for spices. Always. Get every spice you want for a tenth of the price. No - I’m not joking. Never, ever shop for spices in the pre-portioned packages at the grocery store. They are incredibly overpriced.

5. Make Friends with Your Freezer

Leftovers are gold. Cook double batches of soups, stews, or chili and freeze individual portions. Boom—future lunches done. You’ll thank yourself the next time life gets busy and takeout looks tempting.

Also? Bread, tortillas, cooked grains, chopped fruit—all freeze beautifully. If it’s about to go bad, freeze it. Waste nothing.

6. Cut the Fancy “Health” Marketing

You don’t need coconut aminos, five kinds of nut butter, or goji berries flown in from a mountain. Truly. Your body needs real food, not $14 dusts from wellness influencers.

The basics—beans, grains, produce—have been feeding people well for centuries. They’re not just affordable; they’re powerful.

Final Thought

You don’t need a massive budget or a massive fridge to eat more plants. You just need a bit of intention and a handful of pantry staples. Keep it simple. Shop smart. Cook once, eat twice. Enjoy.