Eating a plant-based diet doesn’t have to cost a fortune. In fact, a well-planned vegan grocery list can be one of the most budget-friendly ways to feed yourself or your family. Whether you're a college student, feeding a household, or just aiming to eat healthier without breaking the bank, this affordable vegan grocery list is designed to help you eat well all week long—without sacrificing taste or nutrition.
This guide breaks down inexpensive pantry staples, fresh produce, and plant-based proteins that are versatile and filling. These items are ideal for building hearty breakfasts, satisfying lunches, and simple dinners on a budget.
Why an Affordable Vegan Grocery List Matters
Many people assume that going vegan means spending more money. But with smart planning, it’s easy to spend less than you would on a typical omnivorous diet. Animal products tend to be among the most expensive items in a cart, and swapping those out for beans, lentils, grains, and vegetables can cut your grocery bill significantly.
Having a set list of budget-friendly essentials makes grocery shopping more efficient, reduces food waste, and supports a consistent, balanced diet.
Budget-Friendly Vegan Pantry Staples
Pantry staples are the foundation of any frugal kitchen. These items are shelf-stable, inexpensive, and provide the base for countless meals.
1. Rice (Brown, White, or Jasmine)
A staple carbohydrate that pairs with just about anything. Buy in bulk to save even more.
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Uses: Stir-fries, burrito bowls, curries
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Tip: Freeze cooked rice in portions to save time.
2. Dried or Canned Beans (Black, Pinto, Chickpeas, Kidney)
Beans are protein-rich, fiber-packed, and dirt cheap, especially when bought dry and cooked at home.
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Uses: Soups, chili, salads, tacos
3. Lentils (Green, Red, or Brown)
They cook faster than most beans and don’t require soaking. Great for hearty, protein-rich dishes.
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Uses: Lentil soup, curries, stews
4. Rolled Oats
Oats are incredibly affordable and provide a nutritious base for breakfast.
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Uses: Oatmeal, overnight oats, granola
5. Pasta (Whole Wheat or Regular)
A comforting and versatile food that’s easy to cook and pair with vegetables or sauces.
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Uses: Pasta salad, marinara with lentils, stir-fry noodle dishes
6. Canned Tomatoes (Diced, Crushed, or Whole)
These are useful in countless meals, from pasta sauces to stews.
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Uses: Chili, tomato soup, curry base
7. Peanut Butter or Other Nut Butters
A protein-dense staple that adds flavor and calories at a low cost.
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Uses: Sandwiches, oatmeal, smoothies
8. Spices (Cumin, Paprika, Garlic Powder, Salt, Pepper)
A small investment in spices pays off over time. They transform simple dishes.
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Uses: Seasoning beans, curries, roasted vegetables
Affordable Fresh Produce
Buying seasonal and local produce is one of the best ways to save money. Frozen produce is also a smart buy if you're short on time or storage.
9. Bananas
Extremely budget-friendly and ideal for breakfast or snacks.
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Uses: Smoothies, oatmeal, baking
10. Carrots
Cheap, long-lasting, and versatile. Buy whole carrots instead of baby carrots to save more.
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Uses: Roasted, in soups, raw with hummus
11. Potatoes (Russet or Sweet)
Filling, nutritious, and available year-round at a low price.
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Uses: Baked, mashed, roasted, stews
12. Cabbage
High-yield, low-cost vegetable perfect for slaws, stir-fries, or soups.
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Uses: Stir-fry, tacos, stews
13. Onions and Garlic
Essential flavor builders that cost very little.
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Uses: Everything—seriously
14. Frozen Vegetables (Broccoli, Spinach, Mixed Veggies)
Frozen veggies are often cheaper than fresh and reduce waste.
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Uses: Stir-fries, soups, pasta dishes
15. Apples or Oranges (In Season)
For snacking and a touch of sweetness in meals.
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Uses: Salads, snacks, baked goods
Inexpensive Vegan Protein Sources
Meeting your protein needs on a budget is easy with these items:
16. Tofu
A complete plant protein that’s very affordable and easy to cook with.
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Uses: Scrambles, stir-fries, grilled tofu steaks
17. Tempeh
Fermented soy packed with protein and nutrients. Costs slightly more than tofu but still budget-friendly.
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Uses: Sandwiches, stir-fries, grain bowls
18. Textured Vegetable Protein (TVP)
A shelf-stable soy product that mimics ground meat and is very cheap per serving.
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Uses: Tacos, pasta sauce, chili
19. Chickpeas (Dried or Canned)
Double-listed because they’re just that useful.
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Uses: Hummus, falafel, roasted snacks
20. Sunflower Seeds or Pumpkin Seeds
Buy in bulk and use in salads, snacks, or baking.
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Uses: Salads, oatmeal, energy bites
Sample Budget Vegan Grocery List for One Week (Under $40–$50)
Here’s a simplified version of a full grocery list that includes everything needed for breakfast, lunch, and dinner for one person for seven days:
Grains & Carbs:
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Brown rice (2 lbs)
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Rolled oats (1 lb)
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Whole wheat pasta (1 lb)
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Potatoes (5 lbs)
Legumes & Protein:
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Dried lentils (1 lb)
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Canned black beans (2 cans)
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Tofu (2 blocks)
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Peanut butter (1 jar)
Produce:
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Bananas (1 bunch)
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Carrots (1 lb)
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Cabbage (1 head)
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Onions (2 lbs)
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Garlic (1 bulb)
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Apples (4 count)
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Frozen mixed vegetables (1 bag)
Pantry & Extras:
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Canned tomatoes (2 cans)
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Spices (as needed)
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Vegetable oil or olive oil
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Plant-based milk (1 quart)
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Bread or tortillas (1 pack)
This list offers the foundation for meals like lentil soup, tofu stir-fry, black bean tacos, veggie pasta, and peanut butter oatmeal—all while keeping costs low.
Tips for Saving Even More
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Shop in Bulk: Buy grains, beans, and spices from the bulk bins to cut packaging and cost.
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Use a Meal Plan: Plan meals around overlapping ingredients to reduce waste.
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Buy Store Brands: Generic versions are often just as good but much cheaper.
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Cook in Batches: Make large portions and store leftovers to reduce daily prep.
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Avoid Pre-Cut or Pre-Packaged Produce: Whole produce is always cheaper and lasts longer.
Embrace Veganism Affordably and Stylishly
Eating vegan on a budget is entirely possible with the right approach. Simple planning and a go-to grocery list can help you maintain a healthy, sustainable, and satisfying diet without spending more than necessary.
Once your kitchen is stocked with these essentials, you'll be ready to prep dozens of nourishing meals at a fraction of what you’d spend on takeout or animal-based products.
Looking to represent your vegan lifestyle outside the kitchen? The Dharma Store offers a wide range of vegan-themed t-shirts made from organic cotton—so you can live your values with both your meals and your wardrobe.