Budget meal planning
Vegan meal plan on a budget
A full vegan week for two — all three meals — at $64.93, which is $20.34 less than the same week with meat and dairy.
By Joao Dunlap · · 4 min read
The short version
- A full vegan week for two: $64.93, or $4.64 per person per day.
- That is $20.34 below the same week with meat and dairy.
- Pulses do all the protein work. Split peas, lentils and beans are the cheapest protein in any shop.
- Vegan is cheap by default. Vegan convenience food is not.
Vegan eating has a reputation for being expensive that comes almost entirely from one aisle. The chilled section — the burgers, the sausages, the cheese alternatives, the oat milk barista editions — is genuinely pricey. Everything else vegan people actually eat is among the cheapest food in the shop.
Dried pulses, rice, oats, tinned tomatoes, potatoes and seasonal vegetables cost very little. Built on those, a full vegan week for two comes to $64.93 — $20.34 less than the equivalent omnivore week.
$64.93
Vegan week, two people
$85.27
The same week with meat
$4.64
Per person, per day
The protein question, answered cheaply
Without eggs or dairy, protein has to come from pulses, grains and nuts. This is the part people worry about and it is genuinely the cheapest part of the shop.
The week, priced
| Item | Quantity | Price |
|---|---|---|
| Yellow onions | 3 lb bag | $3.49 |
| Garlic | 1 head | $0.79 |
| Carrots | 2 lb bag | $2.29 |
| Russet potatoes | 5 lb bag | $4.49 |
| Sweet potatoes | 2 lb | $2.98 |
| Green cabbage | 1 head | $2.49 |
| Bell peppers | 2 | $2.58 |
| Roma tomatoes | 4 | $2.36 |
| Baby spinach | 10 oz | $2.99 |
| Bananas | 6 | $1.86 |
| Item | Quantity | Price |
|---|---|---|
| Dried lentils | 1 lb | $1.89 |
| Dried black beans | 1 lb | $1.99 |
| Dried pinto beans | 1 lb | $1.79 |
| Dried split peas | 1 lb | $1.69 |
| Canned chickpeas | 2 cans | $2.18 |
| Peanut butter | 16 oz | $2.98 |
| Item | Quantity | Price |
|---|---|---|
| Frozen peas | 16 oz | $1.39 |
| Frozen spinach | 10 oz | $1.29 |
| Item | Quantity | Price |
|---|---|---|
| Long-grain white rice | 5 lb bag | $5.49 |
| Rolled oats | 42 oz | $4.29 |
| Pasta | 2 lb | $2.58 |
| Canned diced tomatoes | 2 cans | $2.38 |
| Corn tortillas | 30 count | $2.49 |
| Vegetable oil | 48 oz | $4.29 |
| Stock cubes | 1 box | $1.89 |
| Vegan week · 2 people | $4.64 per person per day | $64.93 |
Seven vegan dinners · $64.93
Monday
- Break
- Porridge with banana and peanut butter
- Lunch
- Chickpea and tomato salad
- Dinner
- Split pea and spinach curry with rice
Tuesday
- Break
- Porridge
- Lunch
- Leftover curryLeftovers
- Dinner
- Black bean and rice skillet with peppers
Wednesday
- Break
- Oats with banana
- Lunch
- Leftover bean skilletLeftovers
- Dinner
- Lentil bolognese over pasta
Thursday
- Break
- Peanut butter on toast
- Lunch
- Leftover bologneseLeftovers
- Dinner
- Sweet potato and pinto bean stew
Friday
- Break
- Porridge
- Lunch
- Leftover stewLeftovers
- Dinner
- Cabbage and lentil stir-fry with rice
Saturday
- Break
- Oats with banana
- Lunch
- Hummus and vegetables
- Dinner
- Butter bean and vegetable stew
Sunday
- Break
- Porridge
- Lunch
- Leftovers
- Dinner
- Black bean tacos with cabbage slaw
Vegan mains from the library
All vegan, all built on pulses rather than substitutes, and every one over 30g of protein a serving. From the NeatEat library, where vegan is a hard filter.
20 minSplit Pea and Spinach Curry
35g protein, 20 minutes.
20 minButter Bean and Vegetable Stew
33g protein, 20 minutes.
25 minCrispy Tofu and Vegetable Bake
35g protein, 25 minutes.
20 minSpiced Lentil and Cauliflower Mash
32g protein, 20 minutes.
20 minVegan Kidney Bean and Vegetable Gratin
32g protein, 20 minutes.
20 minEdamame Herb Mashed Potatoes
33g protein, 20 minutes.
Frequently asked questions
Is a vegan diet cheaper?
Built on whole ingredients, yes and by a clear margin. The vegan week on this page costs $64.93 for two people against $85.27 for the equivalent omnivore week - a saving of $20.34. Built on meat substitutes and vegan cheese it is more expensive than eating meat, which is where the reputation comes from.
What is the cheapest vegan protein?
Dried split peas, followed by lentils and dried beans. All three are shelf-stable, need no special shopping, and carry a main course on their own. Peanut butter is the cheapest non-pulse source. Tofu costs more than pulses but far less than packaged meat substitutes.
How do I get enough protein on a vegan budget?
Put a pulse in every main meal and do not skip breakfast protein - oats with peanut butter rather than toast alone. Lentils, split peas, beans and chickpeas across three meals reaches a normal daily target without any specialist products, and the recipes on this page each deliver over 30g a serving.
Are vegan meat substitutes worth it on a budget?
Rarely. Per serving they usually cost more than the meat they replace and several times more than the pulses they compete with. They are useful during a transition or for convenience, but a vegan budget built on them loses the saving that going vegan otherwise delivers automatically.