Weekly Meal Plan: Plant-Based Meals on a Low Budget!

What is the best way to eat cheap meals? Buy cheap food!  Some tips are to eat seasonally, pick items that are on sale, and go to the grocery store with a list in hand. If you’re looking for a great way to meal prep to help you shop cheaper, this is the meal plan for you! We’ve built this meal plan based on a simple list: potatoes (both sweet potatoes and white potatoes), tofu, spinach and kale, bananas, rice, pasta,  beans, and oats. Feel free to add more vegetables, fruit, and grains of your choice. And, feel free to tweak these recipes to fit with what you have and want to buy.

We also highly recommend downloading the Food Monster App  — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based and allergy-friendly recipe resource to help you get healthy! And, don’t forget to check out our Weekly Meal Plan Archives!

Are you ready to have a week full of delicious vegan food that leaves you nourished and content? Let’s get started!

This week, we’re bringing you cheap vegan meals for your breakfast, lunch, dinner, and dessert  that are fully vegan and plant-based!

Monday

Source: Kale and Avocado Salad

Start off your Monday with a wonderful breakfast of oats, and end it with delicious brownies! These cheap vegan meals are all a part of the main list in the introduction and there are so many ways to make food that is inexpensive and enjoyable.

• Breakfast: Fruit on the Bottom Overnight Oats by Lauren Smith
• Lunch: Kale and Avocado Salad by Rouxbe
• Dinner: Jamaican Brown Stew Mushrooms with Butter Beans by Trudy Geneus
• Dessert: Peanut Butter Banana Brownies by Lenny Wu

Tuesday

Source: Peanut Butter Banana Muffins

It’s Tuesday! The best way to wake up is to know that you can have wonderful muffins in your oven in less than thirty minutes. These muffins are not only super easy to make, but it uses cheap ingredients! These cheap vegan meals are the best way to eat as delicious as possible while on a budget!

• Breakfast: Peanut Butter Banana Muffins by Wholesome LLC
• Lunch: Rice with Olives and Basil by Kelly Jaggers
• Dinner: Sweet Potato Spaghetti With Olive Toasted Oats by Annie McGee
• Dessert: Blueberry Walnut Crumble Bars by Caroline Doucet

Wednesday

Source: Stuffed Bell Peppers with Rice

What’s better than cheap vegan meals that are easy make? Here are more ways to make all sorts of recipes from just beans, oats, and rice. Most of these recipes are also pantry friendly, too!

• Breakfast: Banana Oatmeal Blender Pancakes with Berry Compote by Caroline Doucet
• Lunch: Black Bean Falafel by Yana Chistyakova
• Dinner: Stuffed Bell Peppers with Rice by ThePlantbasedSchool
• Dessert: Nutty Maple Chai Oat Blondies by Medha Swaminathan

Thursday

Source: Bean Ball Sandwiches

There are so many meals possible with cheap ingredients! These bean ball sandwiches come together without much work and are simply wonderful to have for lunch or dinner! If you’re not the biggest fan of beans, you can use a recipe that uses other staples such as rice and another type of bean.

• Breakfast: Cocoa “Zoats” by Sara Oliveira
• Lunch: Bean Ball Sandwiches by Wholesome LLC
• Dinner: Easy Sheet Pan Fried Rice and Tofu by Robin Runner
• Dessert: Arroz Con Dulce (Rice Pudding) by Desiree Rodriguez

Friday

Source: Rice and Bean Burgers

Bananas are a wonderful addition to help keep a meal cheap. You can enjoy them on their own or have them with your favorite nut butter. You can freeze them and make nice cream, too! For today, you can use them in a smoothie and have them in spring rolls for dessert! These cheap vegan meals will keep you full and satisfied without breaking the bank!

• Breakfast: Creamy Kale Smoothie by Nikki Stokes
• Lunch: Rice and Bean Burgers by Stefani Weiss
• Dinner: Wholegrain Oats And Berry Cookies by Namita Tiwari
• Dessert: Banana Spring Rolls by Sarah Jansala

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.

For those of you interested in eating more plant-based or even giving one of these vitamin-rich citrus meals a try, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

• Weekly Vegan Meal Plans
• Plant-Based Health Resources
• Plant-Based Food & Recipes
• Plant-Based Nutrition Resources
• The Ultimate Guide to Plant-Based Nutrition
• Budget-Friendly Plant-Based Recipes
• High Protein Plant-Based Recipes
• Plant-Based Meal Prep

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