Best Budget Vegan Grocery List for Walmart & Tesco

Shopping vegan on a budget can feel confusing at first — especially with all the trendy (and expensive) vegan products taking over shelves. But the truth is, eating plant-based in the USA and UK is not only doable on a budget, it can actually be cheaper than eating meat and dairy. You just need a simple grocery list, smart supermarket choices, and the right items that give you the best nutrition for the lowest cost. This friendly guide breaks down exactly what to buy from Walmart (USA) and Tesco (UK) to build a clean, healthy, affordable vegan diet.

Introduction: Eating Vegan on a Budget Is EASY — If You Shop Smart

Let’s be real:
Going vegan doesn’t require buying $7 vegan cheese or $10 protein bars.

If you’re shopping at Walmart, Aldi, Target, Tesco, Lidl, or Asda, you can build a full week of meals for half the price of a typical meat-heavy grocery cart.

This list focuses on:

✔ Cheap vegan essentials
✔ High-protein options
✔ Meal-prep friendly foods
✔ Universal ingredients available in USA & UK
✔ Quick meals & snacks

Plant-based living doesn’t need to be fancy.
It needs to be smart — and that starts with your grocery list.

Let’s break it down.

1. High-Protein Staples (Affordable Everywhere)

Protein is the biggest worry for new vegans… until they see how cheap these items are.

🇺🇸 Walmart | 🇬🇧 Tesco — Buy These First

1. Lentils (Red, Green, Brown)

• Extremely cheap
• High protein & fiber
• Cooks fast
• Perfect for soups, curries, and stews

Protein: 18g per cooked cup
Budget Tip: Buy dry bags, not canned.

2. Chickpeas & Mixed Beans

• Use in salads, wraps, curries, hummus
• Huge protein boost

Protein: 14–15g per cup
Budget Tip: Canned is cheap at both Walmart & Tesco.

3. Tofu (Extra Firm / Firm)

• Stir-fries, bowls, sandwiches, scrambles
• Very filling

Protein: 10–15g per 100g
Budget Tip:

• USA: Walmart & Trader Joe’s have the cheapest tofu
• UK: Aldi & Tesco have affordable options

4. Peanut Butter

Cheap, calorie-dense, protein-packed.

Protein: 8g per 2 tbsp
Budget Tip: Great Value (Walmart) & Tesco brand are cheapest.

5. Oats

The ultimate affordable breakfast.

Protein: 6g per ½ cup
Budget Tip: Big bags are extremely cheap.

2. Budget-Friendly Vegetables (Fresh + Frozen)

Fresh veggies are great, but frozen vegetables save serious money.

Buy These Veggies (USA & UK):

1. Broccoli

Cheap, nutrient dense, goes with everything.

2. Carrots

One of the cheapest vegetables worldwide.

3. Onion & Garlic

Flavour foundation for almost every vegan dish.

4. Frozen Peas

High protein, cheap, and cooks in minutes.

5. Potatoes & Sweet Potatoes

Very filling and extremely budget-friendly.

3. Affordable Fruits for USA + UK

You don’t need expensive berries every day.

Best budget fruits:

✔ Bananas
✔ Apples
✔ Oranges
✔ Seasonal fruits
✔ Frozen mixed berries (cheaper than fresh)

Budget Tip: Walmart & Tesco both offer massive discounts on ripe bananas and clearance fruit trays.

4. Whole Grains (Cheap + Filling)

Stock up on these:

1. Rice (Brown or White)

Cheap, versatile, filling.

2. Pasta

Walmart Great Value & Tesco Value pasta = extremely low cost.

3. Quinoa

Slightly more expensive but still affordable in large bags.

4. Whole Wheat Bread or Sandwich Thins

Great for quick meals.

5. Snacks That Won’t Kill Your Wallet

You don’t need fancy vegan snacks. Stick to these:

1. Popcorn Kernels

Heat on stovetop → super cheap snack.

2. Hummus + Carrots

Tesco & Walmart both sell cheap hummus tubs.

3. Roasted Chickpeas

Make at home for pennies.

4. Fruit + peanut butter

Your go-to sweet, healthy snack.

6. Vegan Essentials for Meal Prep

These items make weekly cooking easier:

✔ Canned Tomatoes

✔ Tomato Paste

✔ Spices (paprika, turmeric, curry, garlic powder, chili)

✔ Soy Sauce / Tamari

✔ Nutritional Yeast (for cheesy flavor)

✔ Plant Milk (Walmart Great Value or Tesco brand)

These staples turn simple ingredients into flavorful meals.

7. Walmart vs Tesco (Quick Comparison)

Both stores offer massive vegan-friendly options — you just need to know what to pick.

8. One-Week Budget Vegan Grocery List (USA + UK Combined)

Proteins:

• Lentils
• Chickpeas
• Kidney beans
• Tofu
• Peanut butter

Veggies:

• Broccoli
• Carrots
• Frozen peas
• Onions
• Spinach

Fruits:

• Bananas
• Apples
• Oranges

Grains:

• Rice
• Pasta
• Oats
• Bread

Extras:

• Plant milk
• Spices
• Canned tomatoes
• Soy sauce

This list easily covers 7 full days of meals.

9. 7-Day Cheap Vegan Meal Plan (USA + UK)

Breakfast:

• Oatmeal with banana
• Peanut butter toast
• Smoothies (banana, oats, plant milk)

Lunch:

• Lentil soup
• Vegan burrito bowl
• Chickpea sandwiches
• Rice + veggies + tofu

Dinner:

• Pasta + tomato veggie sauce
• Stir-fry bowl
• Baked potatoes + beans + veggies

Snacks:

• Fruit
• Hummus + carrots
• Popcorn
• Peanut butter + apples

Conclusion: Eating Vegan on a Budget Is Easier Than You Think

You don’t need expensive plant-based meats, fancy superfoods, or gourmet vegan cheese to be healthy.

If you stick to simple, whole, clean ingredients that Walmart and Tesco already offer at amazing prices, you can eat vegan for:

✔ less money
✔ more nutrition
✔ better energy
✔ cleaner meals

Vegan living isn’t expensive —
bad shopping habits are.

Frequently Asked Questions (FAQ)

Best Budget Vegan Grocery List (Walmart + Tesco Edition)

1. Is eating vegan cheaper than eating meat?

Yes — in both the USA and UK, a vegan diet can be much cheaper when you focus on whole foods like beans, lentils, rice, pasta, oats, vegetables, and fruits. Expensive vegan “specialty items” are optional, not necessary.

2. What are the cheapest vegan ingredients at Walmart?

• Dry lentils
• Great Value canned beans
• Rice & pasta
• Frozen vegetables
• Oats
• Peanut butter
• Bananas
• Walmart-brand almond/soy milk
  These items can build full meals for very low cost.

3. What are the cheapest vegan items at Tesco?

• Tesco Value pasta
• Frozen peas
• Canned tomatoes
• Chickpeas & kidney beans
• Tesco-brand hummus
• Potatoes & carrots
• Bread & wraps
  These staples fit perfectly in a low-budget meal plan.

4. Do I need vegan meat substitutes?

No. Vegan meat alternatives (Impossible, Beyond, Quorn, etc.) are optional.
You can get enough protein from cheap staples like tofu, beans, lentils, and chickpeas.

5. Which plant milk is the cheapest?

USA (Walmart): Great Value Almond Milk
UK (Tesco): Tesco Plant-Based Milk (Value Range)
Store brands are significantly cheaper than big commercial brands.

6. Can you meal prep on a vegan budget?

Absolutely. Lentils, beans, rice, pasta, tofu, and vegetables are meal-prep friendly. Cooking in bulk saves time and money for the entire week.

7. What snacks can vegans eat cheaply?

• Popcorn
• Fruit
• Carrots + hummus
• Peanut butter on toast
• Roasted chickpeas
  These snacks are clean, affordable, and highly nutritious.

8. Is vegan food hard to find in the USA or UK?

Not at all. Stores like Walmart, Target, ALDI, Tesco, ASDA, and Lidl carry plenty of vegan staples at budget prices. You don’t need a specialty store to eat vegan.

9. How do I keep grocery costs low while being vegan?

• Buy frozen veggies
• Choose store brands
• Purchase dry beans/lentils instead of canned
• Cook at home
• Avoid expensive vegan junk foods
• Buy in bulk
  These tips significantly reduce weekly expenses.

10. Can you get enough protein on a low-budget vegan diet?

Yes — easily. Tofu, beans, lentils, peanut butter, oats, and quinoa provide plenty of protein, even if you’re active or working out regularly.