Comparing The Cost Of A Vegan Diet Vs. Meat-Based Diet in 2024

Looking for a comparison of the cost of a vegan diet vs. a meat-based diet? When it comes to following a diet, cost is an important factor to consider. Some people believe that a vegan diet is more expensive than a meat-based diet, but is that really true? In this post, we will compare the cost of a vegan diet versus a meat-based diet to see which one is more budget-friendly.

Cost Comparison of Vegan Diet vs. Meat-Based Diet

Eating a healthy and balanced diet is essential for good health. However, the cost of food can vary widely, depending on the type of diet you follow. In this table, we compare the cost of a vegan diet vs. a meat-based diet, based on the average cost of groceries in the United States. In this comprehensive analysis, we delve into the comparison of a vegan diet versus a meat-based diet. Drawing insights from authoritative sources such as the U.S. Bureau of Labor Statistics and the National Nutrition Survey. The averages obtained from these sources form the basis for a nuanced exploration of daily caloric intake, protein sources, and associated costs.

Comprehensive Diet Comparison

For the purpose of this comparison, we’ve based our averages on an assumed individual with the following characteristics:

Assumed Characteristics:

• Age: 30 years
• Weight: 150 pounds

Cost and Nutritional Comparison:

Item	Vegan Diet	Meat-Based Diet
Daily Calories	2100	2600
Daily Protein (grams)	92	140
Protein Source	Lentils, Chickpeas, Tofu	Chicken, Beef, Pork
Produce	Veggies, Fruits, Grains	Veggies, Fruits, Grains
Dairy Substitute	Almond Milk, Soy Milk	Cow Milk
Meat Substitute	Seitan, Tempeh	Ground Beef
Cost per Meal (3 meals/day)	$2.50	$4.00
Weekly Cost (3 meals/day)	$22.50	$42.00
Monthly Cost (3 meals/day)	$90.00	$168.00

Detailed Cost Breakdown:

Vegan Diet:

Food Category	Daily Cost	Daily Protein (grams)	Weekly Cost	Weekly Protein (grams)	Monthly Cost	Monthly Protein (grams)
Protein Sources	$1.50	30	$10.50	210	$42.00	840
Produce	$5.00	–	$35.00	–	$140.00	–
Dairy Substitute	$3.00	16	$21.00	112	$84.00	448
Meat Substitute	$13.00	46	$91.00	322	$364.00	1288
Total	$22.50	92	$157.50	644	$630.00	2576

Meat-Based Diet:

Food Category	Daily Cost	Daily Protein (grams)	Weekly Cost	Weekly Protein (grams)	Monthly Cost	Monthly Protein (grams)
Protein Sources	$8.00	68	$56.00	476	$224.00	1904
Produce	$5.00	–	$35.00	–	$140.00	–
Dairy	$3.00	16	$21.00	112	$84.00	448
Meat	$26.00	56	$182.00	392	$728.00	1688
Total	$42.00	140	$294.00	980	$1176.00	4040

Healthy Protein Intake:

How much protein is healthy per day? Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that’s 200–700 calories from protein or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.

Cost Comparison of Animal-Sourced, Processed Vegan, and Whole-Food Vegan Alternatives

Here, we’ve compared several widely consumed animal-based food items with their respective commercial vegan alternatives and common whole-food vegan substitutes.

Food Type	Animal Sourced	Processed Vegan Alternative	Whole-Food Vegan Alternative
Meat
Beef	$4 to $20 per pound	Impossible Burger – $9 per pound	Dried Beans – $1.50 per pound
Pork	$4 to $7 per pound	Beyond Meat Sausages – $11 per pound	Canned Beans – $1.10 per 15 oz
Chicken	$1.50 to $5 per pound	Quorn Chicken Nuggets – $8.50 per pound	Tofu – $2.50 per pound
Fish
Salmon	$8 per pound	Gardein F’sh Filets – $7.60 per pound	Seaweed – $5 per 2 oz
Tuna (canned)	$3.15 per 8 oz	Good Catch Fish-Free Tuna – $15.30 per 8 oz	Tofu – $2.50 per pound
Dairy
Milk	$4.40 per gallon	Commercial Almond Milk – $4 per 64 oz	Almonds – $2.20 per 1 ½ cups (makes 64 oz almond milk)
Cheese	$5.90 per pound	Vegan Cheese Alternative – $4.50 per 8 oz	Nutritional Yeast – $3.75 per 4 oz
Yogurt	$1.50 per 8 oz	Non-Dairy Yogurt – $4.20 per 8 oz
Eggs
Eggs	$3.59 per dozen	Just Egg Replacer – $4.50 per 12 oz	Ground Flaxseed – $1.40 per 3.6 oz (makes 12 vegan eggs)

The Cost of a Vegan Diet in 2024

Contrary to popular belief, a vegan diet can actually be very affordable. Fruits, vegetables, beans, and grains are all inexpensive and widely available. Plant-based protein sources such as tofu, tempeh, and lentils are also affordable and can be used in a variety of dishes. Buying these ingredients in bulk and meal prepping can also help reduce costs.

Recent research from Oxford University suggests that adopting a vegan, vegetarian, or flexitarian diet could slash your food bill by up to one-third in high-income countries.

In high-income countries like the US, the UK, and Australia, the study identifies clear economic advantages associated with sustainable diets:

• Vegan Diets: Stand out as the most affordable, reducing food costs by up to one-third.
• Vegetarian Diets: Follow closely, offering a cost-effective alternative.
• Flexitarian Diets: With low amounts of meat and dairy, result in a 14% reduction in costs.
• Pescatarian Diets: In contrast, increase costs by up to 2%.

Individuals who have embraced sustainable diets share compelling stories of financial savings.

“Without doubt, vegan and vegetarian meals consistently come in at a much lower price than recipes with meat.”

Miguel Barclay, author of the ‘One Pound Meals’ series

Personal testimonials reinforce the notion that making sustainable food choices not only benefits your health but also your wallet.

The Cost of a Meat-Based Diet

On the other hand, a meat-based diet can be more expensive. Meat is often the most expensive item in a grocery cart and can quickly add up. Additionally, meat-based meals often require more preparation time and ingredients, which can further drive up costs.

Environmental Impact

In addition to cost, it’s important to consider the environmental impact of a meat-based diet. Animal agriculture is a major contributor to greenhouse gas emissions, deforestation, and water pollution. Choosing a plant-based diet can help reduce your carbon footprint and support sustainable food systems.

Health Benefits

Aside from cost and environmental impact, a vegan diet can also offer numerous health benefits. A plant-based diet has been shown to lower the risk of heart disease, type 2 diabetes, and certain types of cancer. Additionally, a vegan diet can be rich in vitamins, minerals, and antioxidants.

Conclusion: Cost Of A Vegan Diet Vs. A Meat-Based Diet in 2024

In conclusion, a vegan diet can be just as affordable, if not more so, than a meat-based diet. By choosing plant-based protein sources and buying in bulk, you can save money while also supporting a sustainable food system. Not to mention the potential health benefits of a plant-based diet. So, the next time you’re at the grocery store, consider the cost and environmental impact of the foods you choose to eat.

Source For Cost Of A Vegan Diet Vs. A Meat-Based Diet

Sources: U.S. Bureau of Labor Statistics, National Nutrition Survey.

The information provided in this article is for general informational purposes only and should not be considered as professional advice. The dietary comparisons, water consumption estimates, and calorie intake suggestions are based on general estimates and may not be suitable for everyone.

Before making any significant changes to your diet, it is advisable to consult with a qualified health professional, nutritionist, or dietitian. Individual nutritional needs can vary based on factors such as age, gender, health conditions, and activity levels.

The author and publisher of this article are not responsible for any adverse effects or consequences resulting from the use or interpretation of the information presented herein. It is crucial to seek personalized advice and guidance from a healthcare professional to ensure that any dietary changes align with your specific health needs and goals.

Always prioritize your health and well-being, and seek professional advice when making decisions that may impact your diet and lifestyle.