Eating a balanced and exciting vegan diet on a budget is completely doable! With just $50, this 14-day meal plan focuses on affordable, nutrient-dense foods while keeping meals fresh, exciting, and protein-rich.
Budget-Friendly Vegan Staples
To make the most of your grocery budget, this plan relies on versatile and affordable ingredients that can be mixed and matched to create flavorful meals.
✅ Protein Sources: Lentils, chickpeas, black beans, tofu, peanut butter
✅ Grains & Carbs: Brown rice, whole wheat pasta, oats, whole wheat tortillas, bread
✅ Fruits & Vegetables: Bananas, apples, carrots, spinach, onions, potatoes, frozen vegetables
✅ Flavor Boosters: Garlic, canned tomatoes, olive oil, seasonings (cumin, paprika, salt, pepper)
$50 Grocery List
This list is based on widely available, low-cost ingredients at stores like Aldi, Walmart, or Trader Joe’s. Prices may vary slightly depending on location.
Proteins
- Dry lentils (1 lb) – $1.50
- Canned black beans (2 cans) – $1.80
- Canned chickpeas (2 cans) – $1.80
- Peanut butter – $2.50
- Tofu (extra firm, 14 oz) – $2.50
Grains & Carbs
- Brown rice (3 lbs) – $3.00
- Whole wheat pasta (16 oz) – $1.50
- Whole wheat tortillas – $2.00
- Whole wheat bread – $2.00
- Oats (32 oz) – $2.50
Fruits & Vegetables
- Bananas (6-count) – $1.50
- Apples (3 lbs) – $3.50
- Carrots (2 lbs) – $2.00
- Sweet potatoes (3 lbs) – $2.50
- Onions (3 lbs) – $2.50
- Frozen mixed vegetables (2 lbs) – $3.50
- Fresh spinach – $2.00
- Canned diced tomatoes (2 cans) – $2.00
- Garlic (1 bulb) – $1.00
Flavor & Extras
- Olive oil (16 oz) – $3.50
- Seasonings (salt, pepper, cumin, paprika) – $3.00
💰 Total Estimated Cost: $50
14-Day Vegan Meal Plan
This plan keeps meals simple, nutritious, and flavorful while using budget-friendly ingredients efficiently.
Week 1
Day 1
- Breakfast: Peanut butter banana oatmeal
- Lunch: Lentil and veggie soup with whole wheat bread
- Dinner: Chickpea stir-fry with brown rice
Day 2
- Breakfast: Toast with peanut butter and sliced bananas
- Lunch: Black bean and sweet potato tacos
- Dinner: Lentil and spinach curry with rice
Day 3
- Breakfast: Oatmeal with diced apples and cinnamon
- Lunch: Chickpea salad sandwich on whole wheat bread
- Dinner: Pasta with tomato sauce, garlic, and sautéed spinach
Day 4
- Breakfast: Banana oat pancakes
- Lunch: Black bean and veggie burrito
- Dinner: Lentil and sweet potato stew
Day 5
- Breakfast: Peanut butter banana smoothie
- Lunch: Chickpea and spinach stir-fry with rice
- Dinner: Pasta with garlic-sautéed spinach and olive oil
Day 6
- Breakfast: Toast with peanut butter and apple slices
- Lunch: Lentil and veggie soup with whole wheat bread
- Dinner: Sweet potato and black bean tacos
Day 7
- Breakfast: Banana oatmeal with cinnamon
- Lunch: Chickpea and vegetable stir-fry over rice
- Dinner: Garlic sautéed spinach and lentils with rice
Week 2
Day 8
- Breakfast: Peanut butter banana oats
- Lunch: Sweet potato and black bean tacos
- Dinner: Chickpea and spinach curry with rice
Day 9
- Breakfast: Toast with peanut butter and apples
- Lunch: Lentil soup with whole wheat bread
- Dinner: Pasta with sautéed spinach and garlic
Day 10
- Breakfast: Banana oat pancakes
- Lunch: Chickpea and veggie wrap with tortillas
- Dinner: Lentil and sweet potato stew
Day 11
- Breakfast: Peanut butter banana smoothie
- Lunch: Black bean and veggie burrito
- Dinner: Garlic sautéed spinach with lentils and rice
Day 12
- Breakfast: Oatmeal with apples and cinnamon
- Lunch: Chickpea and veggie stir-fry with rice
- Dinner: Sweet potato and black bean tacos
Day 13
- Breakfast: Toast with peanut butter and bananas
- Lunch: Lentil soup with whole wheat bread
- Dinner: Pasta with tomato sauce and sautéed spinach
Day 14
- Breakfast: Banana oatmeal with cinnamon
- Lunch: Chickpea and veggie wrap with tortillas
- Dinner: Lentil and sweet potato stew
Meal Prep & Cooking Tips
- Batch Cook: Make large portions of lentils, rice, and beans at the start of the week to save time.
- Versatile Dishes: Use tortillas for wraps, tacos, and burritos.
- Seasoning is Key: A little garlic, salt, and spices can transform simple meals into something exciting.
- Frozen is Your Friend: Frozen veggies are nutritious, affordable, and last longer.
Final Thoughts: Thriving on $50 a Week
Eating plant-based on a budget doesn’t have to be boring! With this meal plan, you’ll enjoy nutritious, protein-rich meals that keep your diet exciting and satisfying.
Would you like more recipe ideas or meal prep tips? Let me know how I can help!
