How to Cook and Live Cheaply as a Vegetarian

Need to save money on your groceries in a realistic way? Read on.

Some people believe that eating vegetarian or vegan will automatically save you money. After more than ten years as a vegetarian, I disagree.

BUT! The good news is that it certainly can be cheaper, if you know how.

Many vegetarians cut the meat then buy processed meat-replacements; this is rarely cheaper. Nice for a treat sure, but not if saving cash is first and foremost.

Let me share my knowledge from running a vegetarian food blog for over ten years.

Each of these tips can save you from a couple to a few dollars a time, and adding them all together is very powerful indeed!

1. Plan Your Meals in Advance

One of the most effective ways to save money on vegetarian cooking is meal planning.

When you plan your meals for the week, you can buy exactly what you need and avoid expensive impulse buys.

It also means fewer last-minute trips to convenience stores (no more pricey 7-11 runs) because you already have a plan for dinner.

Action Step:
Pick one day each week (for example, Sunday) to map out your upcoming meals. Write a shopping list based on your plan, stick to it at the store, and enjoy stress-free, budget-friendly dinners all week.

We have a completely free high-protein vegetarian meal plan (with shopping list) if you need help getting started.

And here is a list of the cheapest vegetarian meals I know, perfect for anyone on a budget (even students!).

2. Buy Groceries in Bulk

Bulk buying is a tried-and-true strategy for strong savings.

Stock up on staple ingredients that you use frequently – think rice, dried beans, lentils, oats, pasta, and flour – in larger quantities to get a lower cost per unit.

Many of these dry goods have a long shelf life, so you can safely store them for months.

Warehouse clubs, discount supermarkets, or even online retailers often offer bulk deals that can save you a lot over time.

Just be sure to store bulk items properly (in airtight containers, for example) to keep them fresh and avoid spoilage.

I bought a huge bag or rice that was on offer in Aldi a few days ago and I know it will last me ages!

Action Step:
Identify 2–3 staples you use most (like rice, lentils, or oatmeal) and purchase them in bulk.

For instance, buying a large 5 kg bag of rice or a big pack of dried lentils will cost less per serving than small packages.

Once open, store them in sealed jars or bins in your pantry for easy access.

3. Shop Sales and Use Coupons

Keep an eye out for special offers and discounts – they’re your wallet’s best friend. Planning your meals around what’s on sale that week can significantly cut costs.

Check weekly grocery flyers, apps, or store emails for deals on vegetables, fruits, and pantry items.

If broccoli or bell peppers are heavily discounted, incorporate them into this week’s dinners.

Likewise, use coupons and loyalty programs whenever possible.

Yes, clipping coupons or using coupon apps might take a little effort, but it can lead to big savings on items you already plan to buy​.

Don’t overlook buy-one-get-one-free deals or bulk specials; if you have freezer space (more on that below), you can stock up on sale items and preserve them for later.

My favourite oat milk is Oatly’s Barista, and here in Germany it is quite expensive.

However, four or five times a year it’s on offer for at a euro off–so I buy 30-40 cartons of it, knowing I’ve just saved myself €30-40 from something I’m going to use regardless.

There are also websites that collect all sorts of coupons for you: try Grocery Coupon Network, coupons.com or Living Rich with Coupons. I use the Coupert tool in my internet browser online.

You can also collect points with loyalty programmes, which really add up over time! In Germany I use the Payback app, and it’s really good!

Action Step:
Before your next shopping trip, spend 10 minutes reviewing sales (via a store flyer or app). Pick one or two ingredients on discount and plan a meal around them.

For example, if canned tomatoes are on sale, plan for a cheap homemade pasta sauce meal. Use at least one coupon or loyalty discount during your purchase, even if it’s small – it all adds up!

4. Go to the Speciality Store (Asian or Indian supermarket, for example)

We vegetarians often need things like coconut milk, good quality tofu, and tasty spices.

A well stocked Asian Store has all this usually for prices far better than Western supermarkets.

I was shocked when I found out how much cheaper the Asia Store around the corner sells spices in comparison to my “regular supermarket”.

There’s also the chance of finding something new and exciting to try!

Action step:
Check out your local area (Google or Apple maps is a good place to start) for local speciality stores, and pay them a visit.

5. Choose Seasonal and Local Produce

Vegetables and fruits are much cheaper when they’re in season. By shopping for seasonal produce, you not only get the best prices but also the freshest, most flavourful ingredients.

For example, strawberries are inexpensive in summer but costly in winter; root vegetables like carrots and potatoes are budget-friendly in the fall and winter.

Plan your vegetarian meals around what’s in season (and abundant) in your area.

Local farmers’ markets can be great for seasonal deals – and a sneaky tip is to go near closing time, when sellers might discount whatever is left to avoid taking it back home.

Additionally, don’t feel obligated to buy everything organic if it strains your budget.

Many conventionally grown items are perfectly fine and a lot cheaper, so prioritize organic for just the produce where it matters most for you.

Seasonal, local produce tends to be cheaper and more eco-friendly, a win-win for your budget and the planet.

Action Step:
Look up a seasonal produce calendar for your region (many local agriculture extensions or websites provide this).

Make a list of in-season veggies and fruits, and base your weekly meal plan around at least two of them.

For example, if it’s summer and zucchini is plentiful, plan a zucchini stir-fry or grilled veggie skewers.

In autumn, a hearty pumpkin soup or roasted root vegetables can take advantage of low-cost seasonal produce.

6. Cook in Batches and Freeze Meals (the Cook Once, Eat Twice method)

Cooking big batches is a game-changer for saving money and it’s probably my favourite tip on this list.

My sister sent me down this rabbit hole when she explained to me how she cooks and preps for her family, and it is absolutely fantstic.

When you batch-cook, you prepare a large quantity of food at once – which often uses ingredients more efficiently and reduces waste.

You can enjoy part of it immediately and freeze the rest for future meals (or keep it in the fridge for the next day).

Using a deep freezer (or even the freezer section of your fridge) lets you preserve homemade dishes for weeks or months, so nothing goes to waste.

Think of dishes like soups, stews, curries, and chilis – these are easy to make in large pots and freeze very well.

It also works really well for having a lunch ready to take with you when you need it.

Action Step:
This week, choose one recipe that you can double or triple. Eat some for dinner and pack the rest into freezer-safe containers.

Over the next few weeks, replace a night of ordering food with one of these frozen homemade meals – you’ll notice the savings immediately.

This meatless chili con carne is a prime example of this method.

It’s full of cheap ingredients, loads of healthy, filling protein, is super-easy to cook and freezes really well!

Pro tip: make sure you label your storage boxes so you know exactly what you’ve got and when you made it!

7. Get Creative with Leftovers (minimize food waste)

Food waste is the enemy of frugality. If you often find yourself throwing out wilted vegetables or last night’s half-eaten dinner, you’re effectively throwing away money.

Instead, get creative with leftovers and turn scraps into new meals.

For example, yesterday’s rice can become tomorrow’s fried rice with some added veggies and soy sauce, and leftover roasted veggies could be blended into a soup or used in a tasty wrap.

This is my go-to leftover rice dish, and I make it at least once a week! I usually add some chunks of tofu or a couple of scrambled eggs for extra protein.

Even bread that’s going stale can be cubed and toasted into croutons for a salad. The idea is to use up absolutely everything you buy!

For some fun inspiration, try turning odds and ends into entirely new dishes. Do you have some cooked spaghetti or noodles left over?

Consider making a quick noodle omelette by mixing those noodles with eggs and veggies in a frying pan.

If you’re stuck for inspiration then try these vegetarian flavour combinations as a great starting point.

Action Step:
Start a “leftover” night once a week.

Designate one evening to eat whatever leftovers are in the fridge or to reinvent them into a new dish.

Before cooking something new, do a quick scan of your fridge and pantry – if you spot an ingredient that’s about to spoil (that half onion or a bunch of spinach), figure out how to add it into your current recipe.

Challenge yourself to come up with one creative use for a leftover item this week, such as adding leftover veggies to an omelette or throwing fruit about to turn into a quick smoothie.

8. Use Affordable Plant Proteins

Protein is essential for a balanced diet, but it doesn’t need to come from expensive cuts of meat or pricey meat substitutes.

One of the advantages of vegetarian cooking is that many of the best protein sources are incredibly affordable.

Beans, lentils, chickpeas, split peas, and peanuts (legumes) are all high-protein, high-fiber foods that cost just pennies per serving.

Eggs and tofu are also protein-rich and usually budget-friendly (tofu, in particular, can be very cheap at Asian supermarkets​.

By centering your meals around these ingredients, you can significantly cut down your grocery bill – after all, cutting out meat (often the priciest part of meals) is a big cost saver​.

For example, instead of a costly beef chili or store-bought vegan burgers, you can make a homemade bean chili or lentil stew that’s equally satisfying at a fraction of the cost.

A simple lentil or chickpea curry can provide plenty of protein and feed a family without costing much at all.

If you do buy meat substitutes or specialty vegan products, treat them as the occasional splurge rather than daily staples, since they tend to be more expensive.

You can get protein more cheaply by using whole foods.

Plus, these plant proteins are versatile: beans can go into soups, tacos, salads, or mashed into bean dips; lentils can become curries, loafs, or burger patties; and a block of tofu can be scrambled, grilled, or tossed into a stir-fry with whatever veggies you have.

Action Step:
Plan at least one legume-based meal this week. Swap a recipe that might use an expensive protein for one that uses beans or lentils.

For instance, make lentil tacos or a lentil bolognese instead of buying imitation meat crumbles. Notice the price difference when you shop for these ingredients.

Over time, try incorporating more of these cost-effective proteins into your daily meals.

9. Cook from Scratch When Possible

Convenience comes at a cost. Pre-cut, pre-cooked, or pre-packaged foods often carry a higher price tag than their whole-food counterparts.

Whenever you can, opt to cook basics from scratch – it’s a bit of extra effort that can lead to significant savings.

A prime example is beans: a single bag of dried beans is very inexpensive and can yield the equivalent of several cans of cooked beans after soaking and boiling.

In fact, you can get around four cans of beans out of a bag of dry beans, saving you some serious money​,

Cooking a big batch of beans or chickpeas and freezing them in portions gives you cheap, ready-to-use protein for any meal.

Similarly, instead of buying pre-made hummus or sauces, try making your own using simple ingredients; you’ll usually get double the quantity at a fraction of the price.

Even something as simple as shredding your own cheese or chopping your own vegetables rather than buying pre-shredded or pre-chopped can save a few dollars and only takes a few extra minutes.

Over time, those savings add up.

Cooking from scratch also means you can make large batches of essentials.

Or bake a batch of homemade granola for snacks rather than buying expensive packaged ones.

And if you’re feeling ambitious, making your own items like bread or nut butter can be cost-effective (and healthier) in the long run​.

The goal isn’t to never buy convenience foods, but to be mindful of where a little DIY in the kitchen could save you money without much hassle.

Action Step:
Pick one grocery item you normally buy ready-made and try making it from scratch this week.

It could be as simple as cooking dried beans instead of using canned, or making your own salad dressing with oil and vinegar instead of buying a bottle.

Notice the cost of the raw ingredients versus the prepared product.

If the homemade version is significantly cheaper (often it is), incorporate that into your routine going forward.

We also have a free vegetarian app with all our recipes listed 🙂

10. Don’t follow recipes exactly

Some recipes call for chia seeds, cashew nuts, almond milk, some goji berries, maple syrup, cardamom powder and puff you just spent your entire salary on a breakfast (a tasty one though).

Some recipes call for expensive ingredients, but often times they are not crucial, especially when it comes to garnish and spices.

Feel free to leave them out or substitute.

Action Step:
Try replacing an ingredient in one recipe this week.

For example, use cheaper peanuts instead of cashews, or frozen raspberries instead of fresh strawberries.

11. Grow your own herbs

This is a tricky one, and you’ll need a little space and sunlight. It’s also quite difficult here in Northern Germany for most of year, but can be done!

Usually the store bought basil plants and alike won’t survive past a few days, because they’re not produced to survive.

But with daylight, proper soil, herbs from the gardening store and patience, you’ll be able to avoid buying expensive fresh herbs from the grocery store so soon.

Action Step:
The next time you buy a basil plant, try splitting and replanting it.

12. Shop at Budget-Friendly Grocery Stores

Not all supermarkets have the same prices. Choosing a budget grocery store can dramatically reduce your weekly grocery bill.

• Discount Chains: Stores like Aldi, Lidl, and similar discount supermarkets typically offer lower prices on vegetarian staples, produce, canned goods, and dairy products.
• Store Brands: Opting for store-brand products over premium labels is an easy way to cut costs without compromising quality.

Action Step:
Try shopping at a lower-priced supermarket (e.g., Aldi, Lidl, Trader Joe’s or Costco) for your next grocery trip, and compare the savings to your regular store.

You may be surprised at how much you save!

Putting it all together: enjoy more greens (in your pocket!)

Living vegetarian on a budget is absolutely doable with a bit of planning and creativity.

By applying these tips – from careful meal planning and bulk shopping to batch cooking and clever use of leftovers – you’ll find that eating vegetarian can be incredibly affordable without sacrificing flavor or nutrition.

Start with small changes, like planning a few meals or buying a couple of staples in bulk, and you’ll quickly see the difference in your grocery bill.

The best part is that these strategies not only save you money but often save time and reduce stress around mealtimes as well.

Happy cooking, and enjoy the extra savings!

Ok, this guide is pretty comprehensive on how to cut your grocery bill. Do you have any money saving tips you’d like to share? Just write them into the comment section and I’ll add them!