How I eat a vegan diet on $400 a month with rising food costs

The rising cost of food is a concern for many Canadians, and it can be especially challenging for those following a vegan diet. 

According to recent statistics, the largest year-over-year price increase was for a unit of romaine lettuce, which saw a staggering 45.2 per cent spike in cost. This is followed by a 42.8 per cent increase for 454 grams of butter, a 35.9 per cent hike for a unit of limes, a 36.9 per cent surge for 907 grams of margarine, and a 33.9 per cent increase for 500 grams of flatbread or pita. While there has been a whopping 31.6 per cent rise in price for 1.36 kg of carrots, avocados, per unit, reduced by 2.4 per cent. There is a complete list of items which show the rise in price in Alberta. 

A report by Statistics Canada outlines that the cost of food has increased 8.90 per cent in March of 2023 over the same month in the previous year. 

According to a recent study, three-in-four Canadians have reported that the increasing prices have impacted their capability to manage their daily expenses such as transportation, housing, food, and clothing. Consequently, many Canadians are adapting their spending patterns and postponing the buying of a new property or shifting to a new rental in order to cope up with this ongoing financial challenge.

Canada’s Food Price Report 2023 shows that prices for all food categories could increase by up to seven per cent in 2023. In 2022, Alberta had seen the highest increase in food prices of all Canadian provinces.

As a province, Alberta saw some of the highest increases in food prices across the country. (Photo provided by Canada Food Report 2023)

The report also predicts that a family of four can expect to spend $16,288.41 for food in 2023. 

Examples of Canadian Households and Predicted Annual Food Expenditure 2023 (Photo provided by Canada Food Report 2023)

Food insecurity a growing problem

“Food security will continue to be a concern for many in 2023 as the price of food is expected to increase,” the report concluded. 

These numbers are concerning, especially for those who rely on fresh produce and plant-based proteins. However, it’s important to remember that there are still ways to eat a healthy and affordable whole-food-plant-based diet.

How I eat a well nourished vegan diet on $400 a month 

Items below lasted for over a month bringing the average monthly grocery expenditure way below $400.

• 1 kg Organic chickpea pasta: $12.99 
• 340 g each Veggie ground: 5.45 x 2
• 1 kg Oats: 2.79
• 2…