Quick Tip
If beans and lentils are new foods to your student or family, it’s worth trying a few different varieties before committing to too many in your shopping cart. Sounds like a fun theme for a family dinner!
Pantry Essentials and Shopping Tips
Eating plant-based on any budget is way more doable than most people think. A key strategy is keeping your kitchen is well-stocked with essentials so you’re not scrambling each day to figure out what to pack for lunch.
Stocking Up on Staples
The foundation of a plant-based kitchen is pretty simple. Grains like brown rice, quinoa, oats, pasta, and bread will be your go-to ingredients all year. They’re filling, affordable, and they play nicely with basically everything else in this guide. If you can buy them in bulk and store them in airtight containers, even better!
From there, canned beans and lentils are one of the greatest things for a plant-based kitchen. Black beans, chickpeas (aka garbanzo beans), cannellini, green lentils, etc. Dried lentils work great too if you want to stretch your budget even further.
Nuts and seeds are worth keeping around too, whether that’s sunflower seeds, pumpkin seeds, chia, almonds, or cashews. They're great for snacking, toppings, or tossing into a lunchbox. Just double check your school’s nut policy before packing anything, since a lot of schools are nut-free.
Plus, several plant-based protein brands like Impossible, Beyond, Jack & Annie’s, Field Roast, and Gardein offer amazing swaps for burgers, meatballs, chicken nuggets, and everything in between.
Fridge and Freezer Essentials
In the fridge, plant-based milks are essential to keep stocked for students of all ages. Oat, almond, soy, cashew, rice - whatever your family vibes with most. There are a ton of options. They work in smoothies, oatmeal, cereal, and baking, so they’re genuinely pulling their weight with every meal. Several brands, like Silk and Oatly, also sell single-serving drink boxes that are a breeze to toss into lunchbox. Alongside that, keep hummus around too. It’s such an amazing dip and can complement any veggie platter. Does your student like yogurt? Kite Hill, Silk, and Forager Project are amazing vegan brands.
In the freezer, frozen fruit is a critical staple, perfect for smoothies in the morning or a quick snack. Veggies can store in the freezer, as well as some plant-based proteins you’ll find in the frozen section like dinosaur nuggets, burger patties, or sausage.
Budget Friendly Swaps
Eating plant-based doesn't have to mean spending more. In fact, once you get the hang of a few simple swaps, your grocery bill might actually go down. Here are some of our favorites:
Gelatin-Free and Non-Dairy Snack Packs
Sweet and spoonable treats with no gelatin or dairy! Zen Organic Pudding Cups, Simply Delish / Simply Desserts, Wayfare Dairy-Free Pudding, Sun Tropics Tapioca & Rice Pudding
Cheezy, Crunchy Snacks
Crunchy, cheezy, and lunchbox-ready without any dairy! Try Hippeas (Vegan White Cheddar puffs, Nacho Vibes, Veggie Straws), Earth Balance Vegan Cheddar Squares, SkinnyPop White Cheddar, or Sensible Portions Garden Veggie Straws (Sea Salt).
Choose Beans Over Beef
Beans are filling, versatile, and cost a fraction of what ground beef does. They work great in tacos, pasta sauce, chili, and grain bowls, and they take on flavor well.
Try Meatless Alternatives
Instead of beef or chicken patties, nuggets or strips, try brands like Impossible, Beyond, Jack & Annies, Morningstar, and Not. Co. Many grocery chains have their own generic and store-brand versions as well.
Egg-Free Mayo
Creamy, tangy, and totally egg-free, vegan mayo tastes and spreads just the same! Try Vegenaise (Follow Your Heart), Hellmann's Vegan, Sir Kensington's Vegan Mayo, Chosen Foods, JUST Mayo, and store generic brands.
Jackfruit Replaces Canned Chicken
Young green jackfruit shreds just like pulled chicken, or pulled pork, making it perfect for BBQ sandwiches. It soaks up flavor like a sponge and usually runs about $2-3 a can. If you can’t find it in stores, it’s easy to find online!
Choose Chickpeas Over Tuna
Mashed chickpeas with a little plant-based mayo, celery, and seasoning makes a surprisingly spot-on sandwich filling that kids tend to love just as much as the original.
Make Your Milk Dairy free
Oat milk is one of the most budget-friendly plant-based milks out there and it works in basically everything: cereal, smoothies, baking, you name it. You can even find many nondairy milks shelf stable, stretching your budget even further.
Choose Vegan Butter
There are so many amazing vegan butter brands! From Country Crock Plant Butter, Earth Balance, Miyoko’s, and even Trader Joe’s, you can find them at major grocery stores. Use a 1:1 swap!
Replace Eggs in Baking
One tablespoon of ground flaxseed mixed with three tablespoons of water. Using applesauce or banana? Do a 1:1 swap! Works like a charm in most baked goods.
Choose Plant-Based Deli Slices
You can find several plant-based brands like Tofurky, Lightlife, and others in the deli or produce section. Many stores offer generic brand too, like Kroger!
Choose Dairy-Free Yogurt
Creamy, versatile, and great with fruit or granola. Look for unsweetened versions to keep added sugar in check. Siggi’s, Kite Hill, and Forager are all high protein swaps!