This affordable vegan meal plan will help you save money while eating well. These recipes are packed with nutrition, flavor, and fiber to keep you satisfied. See the six tasty recipes and the video at the end of the post. 
Happy New Year! I’m sharing an inexpensive vegan meal plan that costs just $30 for a week. Many people believe a vegan diet is costly — that’s a misconception. Historically, most diets were plant-forward, based on beans, grains, vegetables, nuts, and seeds. Today, meat and dairy are often subsidized in some countries, which can make animal products seem cheaper, but whole grains, legumes, and produce remain very affordable. I bought a week’s worth of nutritious vegan groceries for only $30, and I’m eating great!
Food prices vary depending on where you shop. Produce can be cheaper at stores like Sprouts compared to Whole Foods, and Costco often has the best deals for bulk purchases. Ethnic markets are also great for low prices and a wide selection—Indian markets for spices and Korean markets for mushrooms and produce are excellent options. Farmer’s markets can offer fresh produce and sometimes better value, and small farms may not carry USDA organic labels despite using organic methods.
If you’re on a tight budget, you don’t need to buy every item organic to eat a healthy whole-food vegan diet. If pesticide exposure concerns you, consider the Environmental Working Group’s lists (Dirty Dozen and Clean 15) to prioritize buying organic for items that tend to have higher pesticide residues. Eating seasonally also saves money and improves flavor and freshness—fruit and vegetables in season are typically cheaper and tastier.
Online retailers and membership sites can also offer savings on pantry staples. Shopping online makes reordering simple, but remember to recycle packaging. The key to saving on groceries is planning: make a weekly vegan meal plan and a detailed shopping list to avoid impulse purchases and dining out. With a little planning, budget-friendly vegan eating becomes effortless and delicious.
CHEAP VEGAN MEAL PLAN (for 1 person)
MON
Lunch: Mushroom & Barley Risotto
Dinner: Roast Beet & Kale Salad
TUES
Lunch: Sweet Potato & Tofu Curry
Dinner: Mushroom & Barley Risotto
WED
Lunch: Lentil Sweet Potato Chili
Dinner: Roast Beet & Kale Salad
THUR
Lunch: Roast Beet & Kale Salad
Dinner: Sweet Potato & Tofu Curry
FRI
Lunch: Lentil Sweet Potato Chili
Dinner: Mushroom & Barley Risotto
Need more vegan budgeting ideas? Check the posts on cheap meals and budget shopping videos for more inspiration and tips.
Sweet Potato & Tofu Curry
Ingredients
- 1/2 yellow onion, diced
- 2 cloves garlic, minced
- 1 1/2 tablespoons curry powder
- 1 can full-fat coconut milk + 2 cups water
- 1 sweet potato, cubed
- 1 block extra-firm tofu, cubed
- 1/2 bunch kale, chopped
- 2 tablespoons soy sauce
- 1 1/2 cups cooked brown rice
- Cilantro and lime juice to garnish (optional)
Instructions
- Pour 1/4 cup water into a skillet and bring to a simmer over medium heat.
- Add onions and garlic and sauté in the water until softened.
- Add curry powder and toast for 30 seconds.
- Add coconut milk, water, sweet potato, and tofu. Simmer 20 minutes or until sweet potato is tender.
- Add kale and soy sauce; cook 5–10 minutes more.
- Season to taste with additional soy sauce.
- Serve over brown rice and garnish with cilantro and lime juice.
Mushroom Barley Risotto
Ingredients
- 1 tablespoon grapeseed oil
- 3 cloves garlic, minced
- 1 zucchini, chopped
- 10 oz baby bella mushrooms, sliced
- 1 cup pearled barley
- 3 cups low-sodium vegetable broth or water + 1/2 teaspoon salt
- 2 tablespoons nutritional yeast
- 1 tablespoon lemon juice
- 1/2 teaspoon black pepper
Instructions
- Warm grapeseed oil in a skillet over medium heat. Add garlic and sauté until golden.
- Add zucchini and mushrooms and cook until mushrooms release liquid and soften, about 10 minutes.
- Add barley and 3 cups broth; bring to a boil, then reduce heat to medium-low and simmer, covered but slightly ajar, 45–50 minutes until barley is tender, stirring every 10 minutes and adding more liquid if needed.
- When barley is tender, stir in nutritional yeast and lemon. Season with pepper and salt to taste.
Lentil Sweet Potato Chili
Ingredients
- 1 tablespoon canola oil
- 1/2 yellow onion, diced
- 3 cloves garlic, minced
- 1 cup raw green lentils
- 1 (15 oz) can diced tomatoes
- 1 sweet potato, cubed
- 1 tablespoon cumin
- 1 tablespoon chili powder
- 2 teaspoons salt
- 1 1/2 cups cooked rice
- 1/3 bunch cilantro, minced
Instructions
- Warm oil in a Dutch oven over medium heat. Sauté onions and garlic until softened.
- Add lentils, diced tomatoes, sweet potato, cumin, and chili powder. Add 3 3/4 cups water and bring to a simmer.
- Cook on medium-low until lentils and sweet potatoes are tender, about 45 minutes.
- Add salt and adjust spices as needed. Serve over rice and garnish with cilantro.
Roast Beet & Carrot Salad
Ingredients
- 2 tablespoons grapeseed or olive oil
- 3 small beets, cubed
- 1 bunch carrots, leaves optional, halved or cubed
- 1 bunch kale, thinly chopped
- 1 cup cooked pearled barley or other whole grain
- Simple vinaigrette: 2 tbsp olive oil, 1 tsp maple syrup, 2 tbsp apple cider vinegar, 1 tsp Dijon mustard, 1/2 tsp black pepper
- Carrot top gremolata (optional): 1 cup carrot leaves, 1/2 tsp salt, 1 clove garlic, 1 tbsp olive oil
Instructions
- Preheat oven to 350°F and line a baking sheet with parchment. Toss beets and carrots with 2 tbsp oil, sprinkle salt, and roast 45 minutes until tender.
- Place chopped kale in a large bowl and set barley aside. Make vinaigrette in a jar, shake well, and pour over kale. Massage the kale until tender.
- Add cooked barley to the kale. For gremolata, mince carrot leaves and garlic with salt, then stir in olive oil and toss into the salad.
- Add roasted vegetables to the salad and toss to combine. Keeps up to 4 days refrigerated.
Sweet Pea Mash
Ingredients
- 1 (10 oz) package frozen peas, steamed 5 minutes
- 1 clove garlic, minced
- 1/2 teaspoon salt (+ more to taste)
- 1 teaspoon black pepper
- 1 tablespoon lemon juice
- 1/4 cup fresh basil (or other herbs)
- 2 tablespoons extra virgin olive oil
- Vegan crackers for serving
Instructions
- Place all ingredients in a food processor and pulse until combined but still slightly chunky.
- Adjust seasoning to taste and serve with crackers or as a side.
Sweet Potato Oatmeal
Ingredients
- 2 1/2 cups water
- Pinch of salt
- 1 1/2 cups old-fashioned oats
- 1/2 cup sweet potato puree
- 1/2–1 cup non-dairy milk
- 2–4 tablespoons raisins
- 3 tablespoons maple syrup (or 2 tbsp brown/coconut sugar)
- 2 teaspoons pumpkin pie spice (or cinnamon, nutmeg, cloves)
- 1/2 cup chopped pecans or walnuts
Instructions
- Bring water and a pinch of salt to a boil. Add oats, reduce heat, and simmer about 8 minutes until soft.
- Stir in sweet potato puree, non-dairy milk, raisins, maple syrup, and spices. Adjust sweetness and spice as desired.
- Serve hot topped with chopped nuts.