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So far this year I’ve been doing some week-long budget meal plans. The first was a $65/week budget meal plan, then a $70/week keto meal plan, and even a meal plan for your week at the beach (or in the mountains). After I did the keto meal plan, I had a request to do a vegan and/or vegetarian meal plan. Although my family has never eaten a primarily vegan diet, I love a good challenge and so decided to tackle that one first.
What was interesting about working on this meal plan was that it actually turned out more expensive than the keto meal plan. While I’d assume that meat and dairy are a large part of many grocery budgets, fresh fruit and produce can also be expensive. That said, this meal plan is still very budget-friendly: $90/week = $360/month for a family of four, which is well below the average monthly food costs of Americans. The USDA listed the average food cost for a “thrifty” family of 4 in July 2019 as about $650!
You may think that even $90/week is a lot, and that may be too much for your budget! The truth is, you could eat vegan by just having peanut butter and jelly sandwiches for every meal for a week and it would be super cheap. But my goal in this meal plan was to include delicious, exciting recipes that were filling and protein-packed so you and your family don’t feel hungry. I also avoided tofu as everybody has different feelings about that.
I stuck with a few solid websites to get these meal ideas. Even though I don’t try to cook vegan recipes, I love almost everything that Budget Bytes makes and she has tons of vegan options.
I hope this plan gives you a ton of options for ways to eat vegan. If you have any suggestions (or requests for future meal plans), please share them!
$90/Week Budget Vegan Meal Plan
Mango coconut chia pudding from Budget Bytes
Monday
- B: Mango coconut chia pudding
- L: Cilantro lime black beans and rice (double the recipe)
- D: No-bake vegan stuffed peppers
Tuesday
- B: Banana nut granola w/ almond milk
- L: Mushroom broccoli stir fry noodles
- D: Creamed coconut curry lentils with spinach and rice
Wednesday
- B: Sweet potato scramble (double the recipe)
- L: Spanish chickpeas and rice
- D: Spinach artichoke wonderpot
Black bean and avocado enchiladas from Budget Bytes
Thursday
- B: Mango coconut chia pudding
- L: Mushroom broccoli stir fry noodles
- D: Black bean and avocado enchiladas
Friday
- B: Banana nut granola w/almond milk
- L: Green bean potato curry
- D: Hummus grilled vegetable pizza (with Southern Savers pizza dough)
Saturday
- B: Sweet potato scramble (double the recipe)
- L: Spanish chickpeas and rice
- D: West African peanut stew
Sunday
- B: Banana nut granola w/almond milk
- L: Mushroom broccoli stir fry noodles
- D: Leftovers
Budget Vegan Meal Plan Printables
I’ve created several printables to help you use this meal plan. One is just a visual of the meal plan for you to hang on your fridge with reminders of which recipes to double or quadruple. The rest are a shopping list, a pantry list (of what I’m assuming you already have) and then a cost breakdown so you can check my math.
