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Take a look at Healthlink BC's page on vegetarian diets. It explains what the diet looks like and how you can find meatless substitutions for proteins, iron and omega-3 fatty acids; helping to bring the cost of groceries down.

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Topic Contents What is a vegetarian? Are vegetarian diets healthy? How can vegetarians eat a balanced diet? Is it safe for children to be vegetarians? What if your teenager decides to become a vegetarian? Related Information References Credits , What is a vegetarian? In a very general sense, a vegetarian is someone who doesn't eat meat.

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Photo by Vanessa Loring from Pexels

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Here are some tricks from Canada's Food Guide to help make shopping easier; for example, shopping from the flyers.

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Healthy eating doesn't have to cost more. You can choose many different healthy foods when eating on a budget.

How to eat healthily on a budget

Healthy eating on a budget can be made easier with these ideas:

Stick to your list

Buying only what is on your grocery list will help you cut down on impulse buys.

Shop for sales

Check out flyers, coupons, mobile apps and websites for deals on foods that are on your list.

Look for reduced prices. Products getting close to their best before dates and oddly shaped or slightly bruised produce may be offered at a lower price or discount. These products are just as healthy as "perfect" varieties and buying them also helps reduce food waste.

Compare prices

Compare the unit price on the label to know which product is less expensive.

In grocery stores where price-matching is offered, use flyers to price match products on sale.

Scan different shelves. Companies pay more to place their products at eye level. You may find other versions of the same foods on higher or lower shelves.

Compare prices on generic and brand name products to see if there is a difference before choosing.

Foods sold in single-serve packaging can cost more. Buy the full size or family size version and divide it up yourself.

Stock up

Stock up on canned goods and staples when they are on sale.

Extend the shelf life of sale products. Freeze:

Buying foods in bulk can help you save money. Be careful not to buy more than you need, because this can lead to waste.

Consider the season

Fresh vegetables and fruit are usually less expensive when they are in season.

Frozen and canned vegetables and fruits are also healthy options. They can be less expensive than fresh produce when it is out of season.

Choose plant-based protein foods more often

Beans, lentils and other legumes are inexpensive protein foods. Use them in your meals several times a week.

Limit highly processed foods

Limit highly processed foods. These are usually low in vitamins and minerals and can cost more.

Prepare foods at home. Although they can save time, prepackaged foods such as grated cheese and pre-seasoned meat cost more.

Set a budget

Decide how much you will spend on groceries each week or month.

Explore grocery stores

Shop at discount grocery stores, which offer lower prices.

Avoid grocery shopping at convenience stores, which are more expensive.

Check with your grocery store to see if it offers any discounts. Some stores feature a "seniors' day" or a student discount day with special discounts.

Make a healthy choice

What you eat on a regular basis matters for your health.

Choose foods that have little to no added sodium, sugars or saturated fat.

Compare the nutrition facts table on foods to choose products that are lower in sodium, sugars or saturated fat.

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Healthy eating doesn't have to cost more. You can choose many different healthy foods when eating on a budget. How to eat healthily on a budget Healthy eating on a budget can be made easier with these ideas: Stick to your list Buying only what is on your grocery list will help you cut down on impulse buys.

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50g broccoli, 50g tomato, 50g cucumber, 100g Greek yogurt, 100g mixed fruit, 100g curried chickpeas and 200g white rice. Photo taken by Harleen Kaur.

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Here's a neat way of using up what you have in the fridge. Not only do you not waste food but you get variety in your meal. This delicious dinner plate provided her with 673 calories and packed with iron, vitamin C, B12, B6, and selenium.

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Buy-Low Foods offers new, great deals every week starting Sunday. Keep an eye out for their Budget Saver items, which are on sale price for the entire month!

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View our weekly flyer! Here you can find great weekly deals on various items throughout all our stores. If you don't want to miss out on our deals please subscribe to our weekly e-flyer.

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For $60 a year, which can be split between you and a roommate; you have access to amazing deals. For example, a package of chicken breast for $30 will provide you with 14-16 portions of protein.

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200 grams chicken breast, 200 grams brown rice, 100g spinach, 100 grams tomatoes. Photo taken by Tiffany Luo

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Here is a simple and easy dinner Tiffany made this week. She likes buying her chicken breast from Costco; in bulk so it's cheaper and it can last longer by freezing portions. This dinner plate cost approximately $5.50 in groceries. It amounted to 595 calories. It provided plenty of vitamin A, B6, C, calcium and iron.

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This handout from the Dietitians of Canada has a surplus of helpful tips to help you eat well while on a budget. It includes a recipe of Kitchensink Frittata to help use up all your leftovers.

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A snapshot of Canada's new food guide released in 2019. Highlighting we should choose water, whole grain foods, lots of vegetables and protein food choices

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Here is a great resource to help plan your meals. It even has options for gluten-free and vegetarian eaters.

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This information is meant for information purposes only and should not replace the advice of your health care provider. If you have a health condition, talk to your doctor or dietitian before making changes to your eating habits. To find a dietitian, visit Find a Dietitian.

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This information is meant for information purposes only and should not replace the advice of your health care provider. If you have a health condition, talk to your doctor or dietitian before making changes to your eating habits. To find a dietitian, visit Find a Dietitian.

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Not the best cook? Here's a cookbook you can purchase from the Canadian Public Health Association. The recipes are meant to be low cost, nutrient-dense and ingredients have a longer shelf life.

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The Basic Shelf Cookbook is significant in that all the recipes are prepared from one list of low cost, nutritious ingredients. Most of these ingredients have a long shelf life; few require refrigeration. All the recipes are low in fat, flavourful and make delicious use of beans, peas and lentils. They are quick and easy to make, requiring a minimum of cooking experience and equipment. They are designed to be economical without sacrificing nutritional value and taste.
Canadian Public Health Association, 2011

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The Basic Shelf Cookbook is significant in that all the recipes are prepared from one list of low cost, nutritious ingredients. Most of these ingredients have a long shelf life; few require refrigeration. All the recipes are low in fat, flavourful and make delicious use of beans, peas and lentils.