Is vegan and vegetarian nutrition expensive? Even if the rumors persist, various studies speak a different language and show that vegan nutrition can even be significantly cheaper . Straight one since that the food retail trade with own marks follows, gives it no more excuse, around the vegan alternatives not at least times to to try.
Contents23 chapters
- 01The vegan mix plate principle
- 02One quarter carbohydrates
- 03One quarter egg white
- 04Two quarters fruit & vegetables
- 05Fats and oils must not be missed!
- 06Drink enough!
- 07Goodbye cravings and sweets
- 08Vegan diet: Interview with nutritionist Meike Parakenings
- 09How do I manage to eat a vegan and balanced diet?
- 10What recommendations do you have for anyone who wants to eat vegan or just try vegan dishes?
- 11Which building blocks must not be missing in a vegan diet and how do we best get them?
- 12What is your recommendation for a daily balanced vegan diet?
- 13What should we look for when buying vegan products if we want to eat healthy?
- 14Vegan Food Revolution – GREENFORCE founder Thomas Isermann in interview
- 15You want to support the work of This Is Vegan?
- 16Why vegan nutrition can even be cheaper:
- 171. use vegan basics
- 182. prepare simple dishes
- 193. include legumes in your diet
- 204. cook larger quantities
- 215. choose regional and seasonal products
- 22Our recommendation:
- 23You want to support the work of This Is Vegan?
Why vegan nutrition can even be cheaper:
A study by Oxford University found that in countries such as the U.S., Australia, the U.K. and throughout Western Europe, a vegan, vegetarian or flexitarian diet can reduce food costs by up to one-third.
Another study was conducted under the direction of nutritionist Dr. Markus Keller as part of the Veganuary. For this, experts compared the prices of ingredients for 20 favorite German dishes. Among the dishes were classics such as pizza salami, Königsberger Klopse (meatballs) or Rahmgeschnetzeltes with spaetzle – typical meat-based meals that are very popular in German canteens and private households. The study concluded that vegans save neatly. For dishes with meat substitutes, vegans save around 32 percent if organic quality is used and ten percent if meat from conventional production was used for the omnivorous dish. Vegans also save an average of 16 percent on desserts. Fish dishes with conventionally produced animal ingredients are currently still cheaper than the vegetable alternatives – however also here the veganen nutrition cuts off in the comparison to the bio variant more favorably.
Food retailers such as EDEKA southwest cover the need at inexpensive, vegan own marks particularly well here. Thus many vegan Basics of vehappy are in the shelves and also the own brand EDEKA bio, which has particularly many vegan Basics in bio quality in the offer.
But now enough dry studies and purely in the delicious variety of vegan organic food for the small purse.
The more processed a food is, the more expensive the purchase price. This means that processed foods to convenience products are more expensive than basic ingredients from which you prepare your meal fresh. Among other things, this has to do with the additional work involved in the individual processing steps.
1. use vegan basics
Many basic ingredients purchased individually are cheaper than ready-made products. Beans, lentils, pasta and oats, for example, are inexpensive and have a long shelf life, even as dry goods. You can prepare them as needed and make your favorite vegan dishes from them as you like.
2. prepare simple dishes
Are you put off by the amount of cooking involved if you want to prepare everything yourself with basics? Many dishes can be prepared in as little as 15 minutes and are a delicious, inexpensive and vegan alternative. Quick vegan recipes you can find on our page for vegan recipes or at EDEKA Southwest.
3. include legumes in your diet
Fiber and vegan protein are important for both vegans and the omnivorous diet. Legumes sind basically vegan, nourish us and make full. From lentils (red, green, yellow, beluga…) to beans and peas, you can be surprised by their different flavors. Both as a hearty addition to a salad and as an ingredient in a chili sin carne, beans and co are ideally suited as an inexpensive, nutritious protein all-rounder. Sweet vegan dishes can also be easily prepared with legumes – how about for example. vegan egg white brownies?
4. cook larger quantities
If you have the foresight to pre-cook the same basic ingredients for several days and refrigerate or freeze them, you’ll save time and money. A weekly schedule can help with this. Basic ingredients, such as oatmeal you can take for example for a porridge for breakfast and also for a vegan meatball for lunch form, fry and prepare each for several days. You can vary the spices and herbs and use soy yogurt to make a sweet porridge topping or a hearty vegan tzatziki for the burger patties.
5. choose regional and seasonal products
If you have the foresight to pre-cook the same basic ingredients for several days and refrigerate or freeze them, you’ll save time and money. Basic ingredients, such as oatmeal you can take for example for a porridge for breakfast and also for a vegan meatball for lunch form, fry and prepare each for several days. You can vary the spices and herbs and use soy yogurt to make a sweet porridge topping or a hearty vegan tzatziki for the burger patties. If you want to cook really cheap, make a weekly plan and go shopping with it once a week.
Our recommendation:
As you can see, there are many ways to optimize your budget with vegan organic foods through your buying & cooking habits. If you’d rather go for the quick alternative, we recommend trying delicious burgers, marinated tofu or scrambled egg alternatives from EDEKA’s own brand vehappy.
Enjoy it!
The vegan mix plate – balanced eating without animal products
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Danke. 💚
Yannick Haldenwanger
Advertorial / Dieser Artikel ist in Zusammenarbeit mit EDEKA Südwest entstanden