Eating vegan on a budget and with time constraints might seem challenging, but with the right approach, it’s easier (and cheaper) than you think! Many people believe that a plant-based lifestyle is expensive, filled with costly meat substitutes and specialty products. However, the truth is that some of the most affordable foods—like beans, lentils, rice, and seasonal vegetables—are naturally vegan.
By focusing on affordable and simple plant-based recipes, you can enjoy nutritious, delicious, and satisfying meals without doing much work. Whether you’re new to a vegan diet or looking for easy and cheap meal ideas, this guide will show you 15 easy and cheap plant-based recipe ideas for every meal.
Ready to find inspiration for your next meal? Let’s dive into the best tips, ingredients, and recipes!
Essential Vegan Staples To Make The Most Out Of Every Meal
One of the best ways to make your life easier is to stock up on affordable, nutrient-rich staples. These ingredients form the foundation of many plant-based meals and can be used in a variety of recipes. By keeping your pantry and fridge filled with these cost-effective essentials, you’ll always have the building blocks for a healthy and satisfying meal.
1. Legumes: The Ultimate Protein Source
Beans, lentils, and chickpeas are some of the most useful and nutritious foods available. They are high in protein, fiber, and essential vitamins, making them perfect for vegans. Buy them dried in bulk for the best savings, or opt for canned versions when you need convenience.
- Best options: Black beans, pinto beans, kidney beans, chickpeas, lentils, split peas.
- How to use them: Soups, stews, curries, salads, veggie burgers, hummus.
2. Whole Grains for Energy and Satiety
Grains are filling, versatile, and incredibly budget-friendly. They provide long-lasting energy and serve as the base for countless meals.
- Best options: Brown rice, white rice, oats, quinoa, whole wheat pasta, couscous, barley.
- How to use them: Breakfast oatmeal, grain bowls, stir-fries, soups, side dishes.
3. Affordable Vegetables and Fruits
Fresh produce can be expensive, but choosing seasonal, frozen, or locally sourced options can help cut costs. Some vegetables are naturally cheaper year-round and last longer, making them great staples for a vegan lifestyle.
- Budget-friendly veggies: Carrots, potatoes, sweet potatoes, onions, cabbage, spinach, zucchini.
- Affordable fruits: Bananas, apples, oranges, frozen berries, canned peaches (in juice, not syrup).
- How to use them: Smoothies, soups, stews, stir-fries, roasted veggie dishes.
4. Plant-Based Protein Alternatives
While store-bought meat substitutes can be pricey, there are many inexpensive whole-food protein sources.
- Best options: Tofu, tempeh, peanut butter, sunflower seeds, chia seeds.
- How to use them: Tofu scrambles, tempeh stir-fries, peanut butter on toast, seed-based energy snacks.
5. Nuts, Seeds, and Healthy Fats
Nuts and seeds add healthy fats and protein to meals, but they can be expensive. Buying in bulk and sticking to cheaper options can help you stay within your budget.
- Best options: Sunflower seeds, flaxseeds, peanuts, peanut butter, olive oil.
- How to use them: Salad toppings, homemade dressings, peanut butter sandwiches, smoothies.
Easy and Cheap Vegan Breakfast Ideas
Starting your day with a nutritious meal doesn’t have to be hard. With a few simple and budget-friendly ingredients, you can create satisfying breakfasts that keep you full and energized. Whether you prefer something warm and hearty or quick and on-the-go, these easy and cheap vegan breakfast ideas are delicious, affordable, and easy to make.
1. Oatmeal with Banana and Peanut Butter
Oats are one of the cheapest and most versatile breakfast staples. They are rich in fiber, keeping you full for longer, and pair well with simple toppings.
- Ingredients: Rolled oats, water or plant-based milk, banana, peanut butter.
- How to make it: Cook oats in water or milk, slice a banana on top, and drizzle with peanut butter.
- Cost-saving tip: Buy oats in bulk and use overripe bananas for extra savings.
2. Chickpea Flour Pancakes
Chickpea flour (also called besan or gram flour) is an affordable, high-protein alternative to regular flour. These savory pancakes are perfect for a protein-packed breakfast.
- Ingredients: Chickpea flour, water, salt, spices (like turmeric and black pepper), optional veggies (onions, spinach).
- How to make it: Mix flour, water, and spices to form a batter, cook on a pan like a pancake, and serve with salsa or avocado.
- Cost-saving tip: Chickpea flour is often cheaper in international grocery stores.
3. Homemade Granola with Plant-Based Milk
Store-bought granola can be expensive, but making your own is much cheaper and just as tasty!
- Ingredients: Rolled oats, sunflower seeds, cinnamon, maple syrup or mashed banana for sweetness.
- How to make it: Mix everything, bake at a low temperature until golden, and store in an airtight container. Serve with plant-based milk or yogurt.
- Cost-saving tip: Skip expensive nuts and use sunflower or flaxseeds for crunch.
4. Vegan Toast Toppings on Budget-Friendly Bread
Bread is an inexpensive breakfast base, and with the right toppings, it becomes a nutritious meal.
- Ideas:
- Peanut butter and banana slices
- Avocado with salt, pepper, and lemon
- Hummus with cucumber slices
- Mashed beans with hot sauce
5. Smoothies with Budget-Friendly Ingredients
Smoothies are a great way to use up ripe fruit and sneak in some extra nutrients.
- Ingredients: Banana, frozen berries, peanut butter, oats, water or plant-based milk.
- How to make it: Blend everything together for a creamy, nutrient-packed breakfast.
- Cost-saving tip: Use frozen fruit instead of fresh to cut costs.
With these affordable plant-based breakfast recipes, you can start your day with a healthy and filling meal—without spending a fortune!
Easy and Cheap Vegan Lunch & Dinner Recipes
Eating vegan on a budget doesn’t mean sacrificing flavor or variety. With a few simple, affordable ingredients, you can create filling and delicious lunches and dinners that keep you satisfied. Here are some of the best low-cost plant-based meals that are easy to make and packed with nutrition.
1. Hearty Lentil Soup
Lentils are one of the cheapest and most protein-rich plant-based ingredients. This simple soup is hearty, nutritious, and perfect for meal prepping.
- Ingredients: Lentils, onions, carrots, garlic, canned tomatoes, vegetable broth, and spices (like cumin and paprika).
- How to make it: Sauté onions, carrots, and garlic, then add lentils, broth, and tomatoes. Simmer until lentils are soft.
- Cost-saving tip: Buy lentils in bulk and use dried spices instead of pre-made seasoning mixes.
2. Chickpea Curry with Rice
Chickpeas are an affordable protein source, and curry is a flavorful way to enjoy them.
- Ingredients: Canned or dried chickpeas, onion, garlic, canned tomatoes, coconut milk (optional), curry powder, rice.
- How to make it: Sauté onion and garlic, add chickpeas, tomatoes, and curry powder, then simmer. Serve with rice.
- Cost-saving tip: Swap coconut milk for vegetable broth if you’re on a tight budget.
3. Vegetable Stir-Fry with Tofu
A simple stir-fry is a great way to use up whatever vegetables you have on hand.
- Ingredients: Tofu, soy sauce, garlic, carrots, cabbage, bell peppers, rice or noodles.
- How to make it: Sauté tofu until golden, add vegetables, and stir-fry with soy sauce and spices. Serve over rice or noodles.
- Cost-saving tip: Buy tofu in bulk and freeze extra portions for later use.
4. Spaghetti with Homemade Tomato Sauce
Pasta is one of the most budget-friendly meal options, and making your own sauce saves even more money.
- Ingredients: Spaghetti, canned tomatoes, garlic, onions, olive oil, basil, and oregano.
- How to make it: Sauté garlic and onions, add canned tomatoes and spices, and simmer into a rich sauce. Serve over pasta.
- Cost-saving tip: Buy store-brand pasta and canned tomatoes to cut costs.
You can also make Aglio e Olio Pasta (Oil and Garlic). Check out the recipe in this post.
Not satisfied? Check out 30+ plant-based dishes for around the world.
5. Baked Potatoes with Beans and Veggies
Potatoes are one of the cheapest and most filling foods, making them perfect for a budget-friendly vegan meal.
- Ingredients: Potatoes, canned beans, spinach or cabbage, olive oil, salt, and pepper.
- How to make it: Bake potatoes until soft, then top with beans and sautéed veggies.
- Cost-saving tip: Use whatever vegetables you have on hand—this meal is great for using leftovers.
With these affordable plant-based recipes, you can enjoy flavorful, nutrient-rich lunches and dinners while keeping your grocery costs low. Simple, satisfying, and budget-friendly—perfect for anyone looking to eat vegan on a budget!
Affordable Vegan Snacks & Desserts
Eating vegan on a budget doesn’t mean skipping snacks or desserts! There are plenty of inexpensive, plant-based options that are both satisfying and nutritious. Whether you’re looking for something crunchy, sweet, or protein-packed, these budget-friendly vegan snacks and treats will keep you energized throughout the day.
1. Roasted Chickpeas (Crunchy & High-Protein)
Chickpeas are one of the cheapest sources of plant-based protein, and roasting them makes a delicious, crunchy snack.
- Ingredients: Canned or dried chickpeas, olive oil, salt, paprika, garlic powder.
- How to make it: Drain and dry chickpeas, toss with oil and spices, and roast at 400°F (200°C) for 20-30 minutes.
- Cost-saving tip: Buy dried chickpeas and cook them in bulk to save money.
2. Peanut Butter and Banana Toast (Quick & Filling)
A simple and nutritious snack that’s packed with protein and natural sweetness.
- Ingredients: Whole wheat bread, peanut butter, banana slices.
- How to make it: Spread peanut butter on toast, top with banana slices, and sprinkle with cinnamon if desired.
- Cost-saving tip: Use store-brand peanut butter and overripe bananas for extra savings.
3. Homemade Popcorn (Cheap & Addictive)
Popcorn kernels are incredibly cheap and make a great alternative to processed chips.
- Ingredients: Popcorn kernels, olive oil or coconut oil, salt, nutritional yeast (optional).
- How to make it: Heat oil in a pot, add kernels, cover, and shake occasionally until popped. Season with salt or nutritional yeast.
- Cost-saving tip: Buy kernels in bulk instead of pre-packaged microwave popcorn.
4. Vegan Banana Bread (Perfect for Using Overripe Bananas)
Banana bread is a great way to use up overripe bananas and make a budget-friendly dessert.
- Ingredients: Bananas, flour, sugar, baking soda, cinnamon, plant-based milk.
- How to make it: Mash bananas, mix with dry ingredients, pour into a loaf pan, and bake at 350°F (175°C) for 45 minutes.
- Cost-saving tip: Use whole wheat flour for extra nutrition and buy bananas on sale when they’re ripe.
5. Oatmeal Energy Balls (No-Bake & Nutrient-Dense)
These no-bake energy balls are perfect for a quick, filling snack.
- Ingredients: Rolled oats, peanut butter, maple syrup or mashed banana, flaxseeds or sunflower seeds.
- How to make it: Mix all ingredients, roll into small balls, and refrigerate for an hour.
- Cost-saving tip: Use peanut butter instead of expensive nut butters and opt for sunflower seeds instead of pricey nuts.
With these affordable plant-based snacks and desserts, you can stay full and satisfied without spending a fortune. Healthy, delicious, simple, and budget-friendly.
Conclusion
Eating vegan is not only possible—it’s easy, delicious, and incredibly rewarding! By focusing on affordable plant-based staples like beans, lentils, rice, seasonal vegetables, and simple homemade meals, you can enjoy a nutritious diet without overspending or doing much work. From hearty soups and stir-fries to quick breakfasts and snacks, there are countless ways to eat well.
With smart shopping, meal prepping, and a little creativity in the kitchen, you can make the most of your meals while still enjoying flavorful, satisfying plant-based meals. Whether you’re new to veganism or just looking to facilitate your life, these recipes and tips will help you 🌱💚
