This affordable vegan meal plan helps you eat well while saving money. Each recipe is packed with nutrients, flavor, and fiber. Scroll to the end for six satisfying recipes and a video demonstration. 
Happy New Year! I created another budget-friendly vegan meal plan that costs just $30 for the week. Many people assume vegan eating is expensive, but whole grains, beans, lentils, and seasonal produce remain very affordable. Historically, plant-based diets built around beans, vegetables, nuts, seeds, and grains were common across many cultures. Today, meat and dairy can appear inexpensive in some places due to subsidies, but plant foods still offer unbeatable nutrition per dollar. With $30 I stocked up on nourishing groceries for the week and enjoyed delicious meals every day.
Prices for produce and pantry staples vary by store. Discount chains and ethnic markets often have the best deals—Indian markets for spices and Asian markets for mushrooms and produce can be particularly economical. Warehouse stores like Costco are great for bulk items if you’re shopping for multiple people. When you’re on a tight budget, you don’t have to buy everything organic. Focus on whole, minimally processed foods and prioritize organic purchases for items on the Environmental Working Group’s high-pesticide “Dirty Dozen” list when possible. Shopping farmers’ markets is another smart strategy: you often find fresher produce and can ask growers directly about their growing practices.
Seasonal produce is cheaper and tastier. Buying fruit and vegetables in season reduces shipping costs and typically means fresher, more nutritious food. You can also find good deals online from retailers that sell pantry staples; just be mindful of packaging and recycle boxes. The key to staying on budget is planning: make a weekly vegan meal plan and a detailed shopping list. Planning cuts down on impulse purchases and dining out, and makes cooking at home easy and affordable. With a little practice, budget-friendly meal planning becomes second nature.
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 budget vegan ideas? Check out additional posts and videos for cheap meals and shopping tips. Below is a video showing how I prep these recipes step-by-step.
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 simmer over medium heat.
- Add the onion and garlic and sauté in the water until softened.
- Add the curry powder and toast for 30 seconds.
- Pour in the coconut milk, add 2 cups water, sweet potato, and tofu. Simmer for about 20 minutes until the sweet potato is tender.
- Add the kale and soy sauce, and cook for another 5–10 minutes.
- Adjust seasoning with more soy sauce if needed.
- 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, freshly squeezed
- 1/2 teaspoon black pepper
Instructions
- Warm grapeseed oil in a skillet over medium heat. Add garlic and sauté until fragrant.
- Add zucchini and mushrooms and cook until the mushrooms release their liquid, about 10 minutes.
- Add pearled barley and 3 cups broth. Bring to a boil, then reduce heat to medium-low. Cover partially and simmer 45–50 minutes until barley is tender, stirring every 10 minutes. Add more liquid if needed.
- Stir in nutritional yeast and lemon juice. Season with black pepper and additional 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 for serving
- 1/3 bunch fresh cilantro, minced
Instructions
- Warm oil in a dutch oven over medium heat. Add onion and garlic and sauté until softened.
- Add lentils, diced tomatoes, sweet potato, cumin, and chili powder. Pour in 3 3/4 cups water and bring to a simmer.
- Cook on medium-low until lentils and sweet potato are tender, about 45 minutes.
- Add salt and additional spices if 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, 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, 1/2 tsp black pepper)
Carrot Top Gremolata
- 1 cup carrot leaves (stems removed)
- 1/2 teaspoon salt
- 1 clove garlic, minced
- 1 tablespoon olive oil
Instructions
- Preheat oven to 350°F and line a baking sheet with parchment. Toss beets and carrots with oil and salt, then roast for 45 minutes until tender.
- Place chopped kale in a large bowl and set cooked barley aside.
- Combine vinaigrette ingredients in a jar and shake vigorously. Pour over kale and massage until tender.
- Mix in the cooked barley. For the gremolata, finely mince carrot tops with garlic and salt, then mix in olive oil and toss into the salad.
- Add the roasted vegetables to the dressed kale and toss. The salad will stay fresh for about four days refrigerated.
Sweet Pea Mash
Ingredients
- 1 10-oz package frozen peas, steamed 5 minutes to thaw
- 1 clove garlic, minced
- 1/2 teaspoon salt, plus more to taste
- 1 teaspoon black pepper
- 1 tablespoon lemon juice
- 1/4 cup fresh basil (or mix of 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 with additional salt if needed and serve with crackers.
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 to low, and simmer until soft, about 8 minutes.
- Stir in sweet potato puree, non-dairy milk, raisins, maple syrup, and spices. Adjust sweetness and spice to taste.
- Serve hot topped with chopped nuts.