A daily vegan diet on a budget

I’m figuring out a daily diet which is designed to save money and ensure I get all the nutrients my body needs. I think this could be useful to share since many people may assume that a vegan diet would either be expensive or leave them feeling malnourished and low on energy.

I start with some basic cheap items from Aldi:

  • A tin of baked beans (protein, fibre etc)
  • A small bowl of muesli with soy “milk” drink (protein, carbs, fibre)
  • Half a bag of frozen mixed vegetables including carrots (biotin, potassium, vitamin A from beta carotene, K1 and B6), sweetcorn (vitamin C, B1, B9) and peas (potassium, phosphorus, iron, zinc, vitamins C and E)
  • Half an iceberg lettuce (folate, calcium, potassium, vitamin A, C and K)
  • A few tomatoes (vitamins A, C and E)

One of the secrets of adding the right nutrients is bird food. Yes I’m talking about seeds. Just sprinkle the muesli with a heaped tablespoon of each of the following bulk-purchased seeds from Buy whole foods online.

  • Sunflower seeds (folate, niacin, vitamins E and B6)
  • Pumpkin seeds (zinc. sodium, potassium, magnesium, iron)
  • Chia seeds (calcium, manganese, magnesium, phosphorus and zinc)
  • Ground Linseed (omega 3, calcium, iron, magnesium, phosphorus, potassium, folate, vitamins B1 and B6)

I also add a heaped tablespoon of sesame seeds (selenium, fiber, calcium) bulk-ordered from Amazon.

Then there are some other other ingredients which I order in bulk and take in small amounts every day:

  • A fifth of a teaspoon of kelp powder for those who don’t want to eat seaweed (iodine, vitamins A and K1, folate, magnesium, iron, pantothenic acid, calcium)
  • A heaped teaspoon of hosehip powder (fiber, calcium, magnesium, vitamins A and C) – apparently this is vital in terms of staving off conditions such as osteoarthritis, rheumatoid arthritis and inflammatory bowel disease

These can be added to the baked beans (the taste isn’t great but pretty much disappears when stirred properly),

Finally, I take vitamins B12 and D as supplements (ordered in bulk from Amazon).

The budget comes to under £5 per day. I haven’t listed all the nutrients involved but I believe it covers everything.

At some point, I am happy to add the usual sanctimonious moral lecture on why going vegan is urgently necessary and why the common excuses people make to avoid it never withstand rigorous scrutiny (not that I ever blame anyone for believing their own rationalisations).

This post is from the really interesting book blog.


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