Budget meal plan for vegetarian
Discover delicious and affordable ways to eat vegetarian with our Budget meal plan for vegetarian. This plan offers a variety of tasty dishes that won't break the bank. Perfect for those who want to enjoy a meat-free diet without spending too much. You’ll find it easy to stick to your budget while eating healthy and delicious meals.
Meal plan grocery list
Brown rice
Black beans
Chickpeas
Lentils
Quinoa
Whole wheat pasta
Oats
Tofu
Tempeh
Spinach
Kale
Broccoli
Carrots
Bell peppers
Zucchini
Sweet potatoes
Onions
Garlic
Tomatoes
Mushrooms
Apples
Bananas
Oranges
Strawberries
Blueberries
Almond milk
Greek yogurt
Cottage cheese
Eggs
Peanut butter
Whole grain bread
Olive oil
Canned tomatoes
Meal plan overview
The budget meal plan for vegetarian is perfect for those looking to save money while enjoying plant-based meals. This plan emphasizes affordable ingredients like beans, lentils, and seasonal vegetables, allowing you to create delicious and nutritious meals without breaking the bank. Simple dishes like vegetable stir-fries, hearty soups, and lentil salads are staples in this plan.
It's an excellent choice for vegetarians who want to eat healthily and economically. The focus is on easy-to-find, cost-effective ingredients that don't compromise on flavor or nutrition.
Foods to eat
- Shared Platters: Cheese and meat platters with olives and pickles make for a great low-carb meal.
- Double Portions of Protein: Cook extra chicken or steak to share.
- Mixed Green Salads: Add avocados, nuts, and a protein like grilled shrimp.
- Stuffed Peppers: Fill with ground turkey and cheese for a hearty meal.
- Baked Salmon: A simple, healthy option that’s easy to make for two.
✅ Tip
Foods not to eat
- Large Pasta Dishes: Traditional dishes like spaghetti are high in carbs.
- Shared Desserts: Cakes and pies are loaded with sugar and carbs.
- High-Carb Side Dishes: Skip the mashed potatoes and go for cauliflower mash instead.
- Bread Baskets: Often a restaurant staple, but loaded with carbs.
- Sweetened Beverages: Share a sparkling water with lemon instead of sodas or sugary drinks.
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Main benefits
Sharing an Atkins meal plan for two can make meal prep fun and collaborative. It's a wonderful way for couples to bond over their health goals and discover new recipes together. Plus, it can simplify grocery shopping and cooking, as both partners are on the same dietary plan, reducing the hassle of making separate meals.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For a cost-effective vegetarian diet, consider making these nutritious swaps:
- For a budget-friendly protein, split peas can replace black beans, offering a high-protein, low-cost alternative.
- To diversify grains, bulgur can replace quinoa, providing a quick-cooking and affordable option.
- For a different vegetable, cabbage can replace kale, offering a versatile and nutrient-rich alternative.
- To reduce dairy costs, ricotta cheese can replace cottage cheese, providing a creamy texture at a lower price.
- For a sweeter fruit option, grapes can replace blueberries, offering a refreshing and budget-friendly snack.
How to budget on this meal plan
For a budget vegetarian meal plan, focus on staples like beans, lentils, and rice. Buying produce in-season or frozen can save money. Opt for store brands and buy in bulk. Utilize spices to keep meals interesting without adding cost. Avoid pre-packaged vegetarian foods; instead, make your own veggie burgers and meals from scratch. Planning your meals and using leftovers effectively can help stretch your budget.
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Extra tips
Any healthy snack ideas?
Here are some healthy snack ideas for a budget meal plan for vegetarians:
- Apple slices with peanut butter
- Carrot and cucumber sticks with hummus
- Yogurt with honey and granola
- Roasted chickpeas with spices
- Whole grain crackers with cheese
- Banana and almond butter
- Popcorn seasoned with nutritional yeast
What should I drink on this meal plan?
On a budget meal plan for vegetarians, opt for water, herbal teas, and homemade smoothies. Use affordable plant-based milk like almond or oat milk for coffee or tea. Include natural fruit juices sparingly to manage costs. Avoid pricey drinks and focus on hydrating, nutritious options like lemon water or cucumber-infused water for added flavor.
How to get even more nutrients?
For a budget meal plan for vegetarians, focus on incorporating affordable protein sources such as beans, lentils, and chickpeas. Include a variety of vegetables like spinach and broccoli for fiber, vitamins, and minerals. Add healthy fats with avocados and seeds like chia and flaxseed. Boost nutrient intake by using whole grains such as quinoa and brown rice.
Meal plan suggestion
Budget Meal Plan for Vegetarian
Day 1
- Breakfast: Oatmeal with sliced bananas and a spoonful of peanut butter
- Lunch: Chickpea and spinach salad with olive oil and vinegar dressing
- Dinner: Tofu stir-fry with broccoli, bell peppers, and brown rice
- Snack: Greek yogurt with strawberries
Calories: 1800 Fat: 50g Carbs: 250g Protein: 100g
Day 2
- Breakfast: Scrambled eggs with sautéed spinach and whole grain toast
- Lunch: Lentil soup with carrots and onions, served with whole wheat bread
- Dinner: Quinoa salad with mixed vegetables (bell peppers, zucchini, tomatoes) and a lemon tahini dressing
- Snack: Apple slices with almond butter
Calories: 1850 Fat: 45g Carbs: 270g Protein: 95g
Day 3
- Breakfast: Greek yogurt parfait with blueberries, oats, and a drizzle of honey
- Lunch: Spinach and mushroom tofu scramble with whole wheat toast
- Dinner: Stuffed bell peppers with quinoa, black beans, and tomatoes
- Snack: Orange slices
Calories: 1750 Fat: 40g Carbs: 260g Protein: 90g
Day 4
- Breakfast: Overnight oats with almond milk, topped with sliced strawberries and a sprinkle of chia seeds
- Lunch: Tempeh and kale stir-fry with brown rice
- Dinner: Pasta primavera with whole wheat pasta, broccoli, and garlic in tomato sauce
- Snack: Cottage cheese with sliced bananas
Calories: 1900 Fat: 55g Carbs: 280g Protein: 85g
Day 5
- Breakfast: Smoothie bowl with almond milk, spinach, bananas, and topped with oats and blueberries
- Lunch: Sweet potato and chickpea curry with brown rice
- Dinner: Zucchini noodles with marinara sauce and sautéed mushrooms
- Snack: Carrot sticks with hummus
Calories: 1800 Fat: 50g Carbs: 265g Protein: 95g
Day 6
- Breakfast: Whole grain toast with mashed avocado and scrambled eggs
- Lunch: Quinoa and black bean salad with diced tomatoes and a lime-cumin dressing
- Dinner: Stir-fried tofu with broccoli and bell peppers, served over brown rice
- Snack: Orange slices with cottage cheese
Calories: 1850 Fat: 45g Carbs: 270g Protein: 100g
Day 7
- Breakfast: Oatmeal with sliced apples, cinnamon, and a spoonful of peanut butter
- Lunch: Spinach and mushroom whole wheat pasta with olive oil and garlic
- Dinner: Baked sweet potatoes stuffed with lentils, spinach, and tomatoes
- Snack: Banana with almond butter
Calories: 1800 Fat: 50g Carbs: 255g Protein: 95g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jul 2, 2024
- Updated on Oct 1, 2024