Budget Cooking 2: How To Eat Like Vegan Royalty, CHEAPLY
This is a follow-up to our budget series which covers both grocery shopping and cooking.
In case you missed it, check it out here first, then here, and then here (make sure you come right back!).
Okay, so now that you're up to date, here's the meal plan that matches your diet preference!
Cheap 7‑Day Vegan Meal Plan
This plan is built entirely from staple foods like: beans, lentils, oats, rice/quinoa, tofu/tempeh, potatoes, carrots, cabbage, onions, frozen veg, bananas/apples, peanut butter, canned goods, nutritional yeast!
A couple of notes are due before we hop in:
- This plan is proportioned
for 1 adult and easy to scale (double everything for 2).
- Batch-cook once or twice and reuse ingredients to save time and money.
- Prep tips: cook a big pot of lentils/beans, a batch of rice, and roast a sheet pan of mixed veggies on Day 1. Freeze any extras.
Got it? Now let's put it all together!
Day 1 (Prep day)
Breakfast: Overnight oats (rolled oats + plant milk + banana + spoon of peanut butter + a pinch of cinnamon).
Lunch: Big lentil salad (cooked lentils + chopped carrots, onion, cabbage, lemon/vinegar dressing + nutritional yeast).
Dinner: One‑pan roasted potatoes & cabbage with crispy pan‑fried tofu (toss potatoes, chopped cabbage, onion, oil, salt; roast; season tofu and pan-fry).
Snack: Apple + peanut butter.
Day 2
Breakfast: Savory oats (oats cooked with veggie stock, stirred with nutritional yeast and chopped scallion or onion).
Lunch: Rice bowl — brown rice + black or kidney beans + roasted veg + hot sauce or salsa.
Dinner: Chickpea curry (canned chickpeas, canned tomatoes, onion, garlic, curry powder) over rice.
Snack: Banana or handful of mixed nuts.
Day 3
Breakfast: Smoothie with frozen banana, oats, peanut butter, and water/plant milk (add a spoonful of flax/chia if available).
Lunch: Hummus & veggie wrap (homemade hummus from canned chickpeas, lemon, garlic; with shredded carrot & cabbage in a tortilla).
Dinner: Tofu & frozen vegetable stir‑fry with brown rice and soy sauce/garlic.
Snack: Roasted chickpeas (bake canned chickpeas with spice).
Day 4
Breakfast: Peanut-butter banana toast (or on oats) + a sprinkle of hemp/flax if you have it.
Lunch: Lentil soup (lentils + carrot + onion + canned tomato + stock) — make a big pot.
Dinner: Baked potato topped with mashed spiced beans and steamed greens (or cabbage).
Snack: Apple slices.
Day 5
Breakfast: Warm cinnamon oats + chopped apple.
Lunch: Leftover lentil soup or rice + beans bowl with salsa & nutritional yeast.
Dinner: Tofu scramble (crumbled tofu + turmeric + sauteed onion/cabbage + frozen peas) on toast or with
potatoes.
Snack: Carrot sticks + hummus.
Day 6
Breakfast: Overnight oats or leftover smoothie.
Lunch: Chickpea & avocado (or mashed chickpea with lemon & pepper) sandwich or salad (use cabbage/carrot).
Dinner: Simple pasta (or quinoa) with a lentil Bolognese — cook lentils into a tomato sauce with garlic and onion.
Snack: Banana.
Day 7
Breakfast: Savory oats or tofu scramble leftovers.
Lunch: Buddha bowl — quinoa or rice + roasted veg + baked tofu/tempeh + tahini/lemon dressing (or leftover hummus).
Dinner: One‑pot vegetable & bean stew (use leftover veggies, a can of beans, stock, and herbs) with crusty bread or rice.
Snack: Popcorn or peanut butter on apple.
Batch & reuse ideas:
- Cook a large pot of brown rice/quinoa and a pot of lentils at the start of the week.
- Roast a big sheet pan of potatoes + carrots + onions to use across bowls, salads, and breakfasts.
- Make a jar of basic vinaigrette or peanut sauce to jazz up multiple meals.
- Freeze portions of soups/curries for later.
Easy swaps for variety:
- Swap lentils ↔ split peas; chickpeas ↔ white beans; tofu ↔ tempeh; rice ↔ quinoa.
- Use frozen fruit for smoothies and frozen veg for stir‑fry to save money.
Shopping list (approx. for 1 person, 7 days):
- Rolled oats: 500 g
- Brown rice: 1–1.5 kg (or 500 g rice + 500 g quinoa)
- Dried lentils: 500 g (or 3–4 cans)
- Canned chickpeas: 3 cans
- Tofu: 3 blocks (or 2 blocks + 1 tempeh)
- Potatoes: 2–3 lb / 1–1.5 kg
- Carrots: 1–2 lb
- Onions: 4–6 medium
- Cabbage: 1 small/medium head
- Frozen mixed vegetables: 1–2 bags
- Bananas: 7 (one per day)
- Apples: 4–6
- Peanut butter: 1 jar
- Canned tomatoes: 2 cans
- Vegetable stock cubes or broth: 1 box
- Nutritional yeast: small container
- Tortillas or whole‑grain bread: 1 pack
- Garlic, salt, pepper, basic spices (cumin, curry powder, turmeric, chili flakes), soy sauce, oil, lemon/vinegar
Budget tips:
- Buy dried beans/lentils in bulk — cheaper than canned.
- Generic/store brands are usually the same for staples.
- Frozen veg often beats out-of-season fresh on price and nutrition.
- Use seasonal produce and look for multi‑pack tofu/discounts.
You’ve got a week of frugal, filling, and delicious plant meals—built to reuse ingredients, minimize waste, and keep your wallet happy.
Now go be a kitchen hero (cape optional).
The Wrap Up
Quick question for you:
You've seen how we set up the weekly meal plan. How would you do it for more than one person?
For a family with kids?
Share your ideas with us in the comments!
Share this article with 10 people you know need this information....
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