The price of being vegan + Free grocery list

In 2019, is it expensive to be a vegan?


The short answer is yes and no.


As veganism grows more and more, the popularity for plant-based food rises. But if you date back to the 70s, when veganism was something out of an alien movie, people didn't have any options whatsoever besides salads, bread and homemade meals.


Nowadays, especially in modern countries and major cities you can find anything from vegan burgers, sausages, cheeses, pizza, ice-cream, the list goes on and on.


Eventhough meat, dairy and egg alternatives are a great start for people transitioning to a plant-based lifestyle, the truth is they aren't that cheap. But once you go over that phase of transitioning it is recommended to incorporate more wholefoods into your daily meals which are super cheap!


What I advise anyone who asks me is to focus 80-90% of their diet on wholefoods (beans, wholegrains, fruit, veg, nuts, seeds) and 10-20% on more processed things like bread, vegan cheeses, protein bars, whatever you fancy.


I've found that this is the most optimal way of eating as opposed to restricting yourself of your favourite foods that aren't necessarily healthy.


Check out my "Vegan Food Pyramid" for a more clear understanding on what to eat for optimal physical and mental health.


If you're enjoying this blog post make sure to check out more of these kind of posts here.



Let's check the prices on some of the cheapest foods that you can find in supermarkets, in most countries around the world:


*prices are an average of where I live - Portugal (they will vary slightly from country to country)


1. Canned beans/legumes - per kg:

- Chickpeas €1,09

- White beans €1,09

- Kidney beans €1,09

- Black eyed beans €1,09

- Peas €1,36

- Black beans €1,73

- Lupin beans €2,00

- Green lentils €2,48

- Tofu €4,49


2. Grains - per kg:

- White pasta €0,63

- White rice €0,79

- Corn flour €0,98

- Brown rice €1,19

- Wholewheat flour €1,58

- Oats €1,63

- Bread €1,63

- Canned corn €1,97

- Wholewheat pasta €1,98

- Rice flour €1,98

- Buckwheat €2,98


3. Seasonal & local fruit - per kg:

- Pineapple €0,89

- Banana €0,99

- Orange €1,19

- Persimmon €1,29

- Pear €1,29

- Red apple €1,59

- Grapes €1,79

- Granny smith apple €1,89

- Plum €1,99

- Lemon €1,99


4. Seasonal & local veggies - per kg:

- Carrot €0,55

- Pumpkin €0,89

- Potato €0,90

- Green cabbage €0,99

- Red cabbage €0,99

- Onion €1,19

- Tomato €1,27

- Cucumber €1,49

- Beetroot €1,59

- Lettuce €1,75

- Cauliflower €1,79

- Sweet potato €1,89

- Red bell pepper €2,19

- Broccoli €2,59

- Spinach €4,63

- Avocado €4,99


5. Frozen goods - per kg:

- Spinach €1,01

- Broccoli €1,27

- Broad beans €1,33

- Peas €1,47

- Strawberries €3,99


6. Nuts & Seeds - per kg:

- Peanuts €2,21

- Flax seeds €3,56

- Peanut butter €6,49

- Walnuts €7,99

- Pumpkin seeds €9,95

- Tahini €10,00


7. Other - per kg:

- Vinegar €0,59

- Ketchup €1,51

- Mustard €2,36

- Tomato sauce (passata) €2,81

- Olive oil €3,32

- Soy sauce €4,41

- Spices (cinnamon, black pepper, paprika, garlic powder, turmeric, oregano, basil etc) €5,00 -€20,00


So for a family of four (considering a total of 8,000 calories consumed daily), a week's worth of groceries, focusing 90% on wholefoods would roughly be €150,00 - €200,00. That's pretty cheap compared to buying lots of meat, salmon, expensive cheeses etc.


As promised here is my FREE VEGAN GROCERY LIST available for downloading right now! Just click on the image below to download or on the url above.



For vegan meal plans, if you're transitioning to plant-based or workout plans go to My Plans or contact thevgcoach@gmail.com

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2020. Copyright by Miguel Caçador Yiallourides
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