The Cost of Vegetarianism

Posted by Jill Harris May 17, 2007

When I tell people I am vegetarian, one of the most common responses I get is "I could never be vegetarian, it’s too expensive. But good for you!” Perhaps they're looking for excuses, but it's time to find a better one.

It is possible for both omnivores and vegetarians to eat frugally, though I tend to think it is easier to eat healthily and on the cheap if you eat vegetarian. Have you seen the prices of meat (especially free-range or Organic cuts) and dairy these days?

Convenience foods nearly always cost more – remember you are paying someone else to do the work for you, which includes safeguarding their customer (you!) by adding flavour-enhancers like excess salt and MSG to get you hooked. Once you re-adjust to tasting your food – instead of the salt – you will enjoy fresh food more. Keep in mind it might take several weeks to taste the change.

Consider the following easy ways to slash any food budget:

• Buy in-season produce
• Freeze leftovers extra meals – cook once, eat twice
• Pack lunch (from leftovers)
• Stick to whole foods in their most natural forms – for example, a $4.00 box of granola bars probably would cost less than $1 to make
• Shop at bulk food stores to cut down on packaging costs

It is important, however, to keep in mind that getting away with the cheapest possible grocery bill is not the ultimate goal for most people. It’s no secret that students can live on boxed macaroni and cheese, canned pasta, and peanut butter sandwiches. I am friends with people who do no cooking whatsoever and somehow survive on a diet of packaged snacks and microwave dinners. But is that healthy? Will most of us sacrifice good taste and good health to keep a little extra dough in the wallet?

Fresh produce is very important; as is choosing high-quality foods. Spending $20 a week on chips would buy you a lot of chips, but not a lot of nutrition. In the long-term, you’re likely to do much more than $20 damage to your health!

Here are some fast and easy meal ideas that are vegetarian, easy on the budget, and more natural than most of what you find in the store.

• Moroccan stew – made from chickpeas, diced tomatoes and select inexpensive fresh veggies, this stew is perfect for any time of year. Serve with couscous or brown rice.
• Spaghetti with faux Bolognese – simply simmer your favourite tomato sauce with TSP (textured soy protein) to recreate a meaty texture and flavour.
• Big Salad – load up on veggies and hearty beans with accents of flavour like olives and pepperoncini peppers. For additional savings make your own dressing with flax oil and balsamic vinegar, a touch of salt, garlic, and pepper. Splurge on some artisan-crafted bread like sunflower rye or foccacia.
• Granola or oatmeal – oatmeal is super healthy, filling, and incredibly versatile. Whip up some homemade granola by adding some honey, wheat germ or flaxseed meal, oat bran, rye flakes, chopped nuts and fruit. Toast dry ingredients over low heat, then add fruit and nuts and let cool.
• Baked lentils with cheese (or without!)