Do you want to have a vegan diet spending little? Follow these tips –

In early August, the text “What it’s like to be a vegan and from the favela” went viral on social networks – there were almost 400 shares on Facebook alone. It was authored by Thallita Xavier, from Rio de Janeiro, who published her reflection on her blog, YES, I AM VEGAN AND A BLACK FEMINIST!. In her view, the idea that veganism is expensive is confused with the fact that it is elitist.

“Being vegan is far from expensive. Veganism is an ethical and political ideology in which you do your best not to cause any cruelty to animals. So, we vegans, we don’t eat animals, we don’t wear animals, we don’t use products tested on animals and so on. But since when are vegetables expensive? As far as I know, the kg of potatoes is much cheaper than the kg of meat. So, on monthly purchases, vegetarians save money”

In another excerpt, Thallita explains why, in her opinion, this lifestyle is elitist:

“Access to information about various things in the vegan world does not reach the periphery. It is elitist because even though the cost of food is not expensive, places charge a lot for it. Because a concept is created that vegetarian is something for the rich, and rich people are happy to pay dearly. For this reason, vegetarianism is often associated with ‘fresh’ people, because many artists, for example, are vegetarians thinking about health. And we all know that taking care of health is expensive.”

Nutritionist Alessandra Luglio, director of the Department of Health and Nutrition at the Brazilian Vegetarian Society, released Thallita’s post on her Facebook page. According to her, yes, it is possible to follow a diet free of ingredients of animal origin without spending much. “They are the simplest and cheapest foods that exist. You don’t have to buy vegan products that are on the market and that are more expensive, ”she comments.

Read more: Veganism: How to Gain Muscle and Enjoy Food Better

If you are thinking of excluding meat, milk, cheese, eggs and honey from the menu, for example, but are afraid of increasing your expenses, do not give up on this idea. The process of becoming vegan (at least in food) is not easy – it requires profound changes in mindset, organization and even taste. But when incorporated, these changes promise to save you money. Serious!

Below, check out practical tips from Alessandra Luglio and chef Luna Passeri, gastronomy teacher at Namu Cursos, to adopt veganism without having to worry about your bank account:

1. Make sure you want to go vegan

Once you decide to follow a different diet, you need to learn a lot about it and be open to changing your eating habits. “It is important to understand that the main star of the dish will be the vegetables, and no longer the animal protein”, observes Luna.

2. Learn to cook

If you’re on the team that says you don’t know how to cook, it’s time to change your coat. Precisely because the options for restaurants and ready-to-eat products are still few (and therefore cost a lot), acquiring culinary skills is essential. “Vegan cheese, for example, is super expensive. And, with little money, you can buy the ingredients and make a bunch at home”, highlights the chef.

3. Bet on the right foods

– (Alex Silva/)

Is your basic day-to-day menu the rice, beans, meat and salad combo? Know that, to succeed in veganism, it is very important to vary the menu. And for that, you don’t have to spend a lot – just include different foods in the menu. Among the ingredients that cannot be missing are legumes, which go far beyond beans. “You have to have a reasonable amount every day. It can be lentils, peas, chickpeas…”, exemplifies Luna. This food group is a source of nutrients such as protein, iron and calcium.

Stay in: Expert points out important nutrients for vegan athletes

Dark green vegetables – such as kale, escarole, spinach – also need to be more present on your plate. “They have a significant supply of calcium and iron”, says nutritionist Alessandra Luglio.

Seeds (linseed, sunflower, sesame…) are versatile and cheap sources of good fats. “It is much more accessible to consume omega-3 through flaxseed than through fish”, points out Alessandra.

Eating a wide variety of fruits and vegetables is also essential. To save money, it is worth keeping an eye on when they are better for consumption. In these periods, the tendency is for prices to decrease.

4. Know the places with the best prices

The fair or supermarket next to your house are not always ideal for buying your food. Find out about places that offer good prices and even if there is a day of the week when certain foods are on sale. In São Paulo, for example, the Zona Cerealista is a great place to buy nuts and cereals at much friendlier prices.

5. Use creativity

“No one can sustain a bland vegan diet for very long”, guarantees Luna Passeri. That’s why it’s interesting to think about preparations that are not only nutritionally complete but also appetizing. “A vegetable feijoada, for example, is a nice and cheap dish”, suggests the teacher at Namu Cursos.

Understand: This vegan risotto with quinoa and vegetables is functional and high in protein

6. Plan yourself

Because there are fewer options for ready-to-eat foods and places to eat, planning is everything in a vegan’s life. “Take a day to make the lunch box for the whole week”, proposes Luna. “If you’re going to eat on the street, look for good restaurant options. Otherwise, you get too loose and you’re always going to end up eating rice, beans, lettuce, and pasta,” she says.

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