Budget meal plan for vegans
Embrace a plant-based lifestyle with our Budget meal plan for vegans. This plan is designed to provide nutritious and satisfying meals without costing a fortune. You'll enjoy a variety of vegan-friendly dishes that are both healthy and budget-conscious. Perfect for anyone looking to eat vegan on a budget.
Meal plan grocery list
- Tofu
- Tempeh
- Chickpeas
- Black beans
- Lentils
- Brown rice
- Quinoa
- Oats
- Whole wheat pasta
- Sweet potatoes
- Spinach
- Kale
- Broccoli
- Cauliflower
- Bell peppers
- Carrots
- Tomatoes
- Onions
- Garlic
- Avocados
- Bananas
- Apples
- Berries
- Oranges
- Almond milk
- Soy milk
- Peanut butter
- Tahini
- Olive oil
- Coconut milk
- Chia seeds
- Flaxseeds
- Nutritional yeast
Meal plan overview
The budget meal plan for vegans caters to those avoiding all animal products while keeping costs low. This plan relies on inexpensive staples such as beans, rice, pasta, and seasonal produce to create satisfying and diverse meals. Recipes might include bean-based chili, vegetable stews, and simple pasta dishes.
This plan is ideal for vegans who want to maintain their diet without spending too much. It highlights budget-friendly, plant-based ingredients that are both nutritious and tasty.
Foods to eat
- Legumes: Beans, lentils, and chickpeas are cheap, versatile, and protein-packed.
- Whole Grains: Brown rice, barley, and whole wheat pasta provide energy and nutrients.
- Frozen Fruits and Vegetables: Budget-friendly and just as nutritious as fresh.
- Nuts and Seeds: Affordable in bulk and great for adding protein and healthy fats.
- Seasonal Produce: Less expensive and tastier than out-of-season options.
✅ Tip
Buy frozen vegetables in bulk; they’re often cheaper than fresh and perfect for smoothies and stir-fries.
Foods not to eat
- Processed Vegan Snacks: Often pricey and not as healthy as whole food snacks.
- Specialty Vegan Products: Items like vegan cheeses and meats can be expensive.
- Out-of-Season Produce: Costs more and doesn't taste as good; buy seasonal.
- Packaged Meals: More expensive than cooking from scratch and often less nutritious.
- Exotic Ingredients: Ingredients like coconut aminos or hemp seeds can be budget busters.
Main benefits
A budget meal plan for vegans makes it easy to maintain a plant-based diet on a budget. It emphasizes affordable staples like grains, beans, and seasonal vegetables. This plan helps you discover new, cost-effective recipes that are both nutritious and delicious. Additionally, it reduces the need for expensive meat substitutes by focusing on whole, unprocessed foods.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To keep your vegan diet affordable, consider these plant-based substitutions:
- For a protein boost, green lentils can replace black beans, offering a versatile and economical option.
- To switch up your grains, pearl barley can replace quinoa, providing a hearty and cost-effective alternative.
- For a different vegetable, cabbage can replace kale, offering a nutritious and budget-friendly option.
- To save on fats, sunflower seeds can replace chia seeds, providing a similar texture and nutritional benefits at a lower cost.
- For a creamy option, silken tofu can replace coconut milk, offering a lower-cost and protein-rich alternative.
How to budget on this meal plan
Vegan budgeting is easier when you rely on whole foods like grains, legumes, and vegetables. Buy in bulk where possible, especially items like oats, beans, and rice. Seasonal produce is cheaper and fresher. Make your own plant-based milk and snacks to save on expensive store-bought alternatives. Batch cooking and freezing meals can prevent waste and keep you from splurging on takeout.
Extra tips
Any healthy snack ideas?
Here are some healthy snack ideas for a budget meal plan for vegans:
- Sliced avocado on whole grain toast
- Edamame sprinkled with sea salt
- Mixed nuts and seeds
- Fruit salad with a squeeze of lime
- Rice cakes with almond butter
- Vegetable spring rolls with peanut sauce
- Oatmeal with fresh berries
What should I drink on this meal plan?
For a budget meal plan for vegans, choose water, herbal teas, and homemade plant-based milk such as almond or oat milk. Homemade smoothies using budget-friendly fruits and vegetables are ideal. Limit store-bought vegan drinks. Occasionally include natural fruit juices and enhance water with lemon or mint for a refreshing, cost-effective drink.
How to get even more nutrients?
On a budget meal plan for vegans, prioritize protein-rich foods like tofu, tempeh, and legumes. Use oats and barley for high fiber, and include dark leafy greens for vitamins A, C, and K. Incorporate healthy fats from nuts, seeds, and plant oils like olive oil. Fortified plant-based milks and nutritional yeast can provide essential B vitamins and calcium.
Meal plan suggestions
Budget Meal Plan for Vegans
Day 1
- Breakfast: Oatmeal with sliced bananas and almond milk
- Lunch: Quinoa salad with chickpeas, spinach, bell peppers, and a tahini dressing
- Dinner: Tofu stir-fry with broccoli, carrots, and brown rice
- Snack: Apple slices with peanut butter
Calories: Approx. 1800 Fat: 60g Carbs: 250g Protein: 80g
Day 2
- Breakfast: Smoothie with spinach, berries, almond milk, and chia seeds
- Lunch: Lentil soup with tomatoes, onions, and garlic, served with whole wheat bread
- Dinner: Tempeh tacos with avocado, salsa, and a side of black beans
- Snack: Carrot sticks with hummus
Calories: Approx. 1750 Fat: 55g Carbs: 240g Protein: 85g
Day 3
- Breakfast: Quinoa porridge with almond milk, topped with sliced apples and flaxseeds
- Lunch: Whole wheat pasta with spinach, tomatoes, and a garlic olive oil sauce
- Dinner: Chickpea curry with cauliflower and brown rice
- Snack: Orange segments with a handful of almonds
Calories: Approx. 1850 Fat: 65g Carbs: 260g Protein: 70g
Day 4
- Breakfast: Overnight oats with almond milk, topped with sliced bananas and peanut butter
- Lunch: Sweet potato and kale salad with quinoa, avocado, and a lemon tahini dressing
- Dinner: Black bean and vegetable chili with cornbread
- Snack: Mixed berries with coconut yogurt
Calories: Approx. 1900 Fat: 70g Carbs: 250g Protein: 75g
Day 5
- Breakfast: Smoothie bowl with blended spinach, berries, almond milk, topped with chia seeds and sliced bananas
- Lunch: Tofu and vegetable stir-fry with brown rice
- Dinner: Lentil stew with carrots, tomatoes, and onions, served with whole wheat bread
- Snack: Apple slices with peanut butter
Calories: Approx. 1800 Fat: 65g Carbs: 240g Protein: 80g
Day 6
- Breakfast: Oatmeal with sliced bananas, almond milk, and a spoonful of peanut butter
- Lunch: Quinoa salad with chickpeas, spinach, bell peppers, and a tahini dressing
- Dinner: Tempeh stir-fry with broccoli, carrots, and brown rice
- Snack: Mixed berries with coconut yogurt
Calories: Approx. 1850 Fat: 60g Carbs: 250g Protein: 85g
Day 7
- Breakfast: Smoothie with spinach, berries, almond milk, and chia seeds
- Lunch: Lentil soup with tomatoes, onions, and garlic, served with whole wheat bread
- Dinner: Chickpea curry with cauliflower and brown rice
- Snack: Carrot sticks with hummus
Calories: Approx. 1750 Fat: 55g Carbs: 240g Protein: 85g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
