Plant-Based on a Budget: $40/Week

Eating healthy doesn't have to be expensive. Here's how I eat plant-based for less than $6 per day.

Budget Cooking

The Cheap Staples Strategy

Forget expensive meat substitutes. The cheapest foods are already plant-based. Here's what I buy:

My $40/Week Shopping List:

Proteins ($10):

  • 3 cans beans ($3) – black, kidney, chickpeas
  • 2 lbs lentils ($3) – red and green
  • 1 block tofu ($2) – firm or extra-firm
  • Peanut butter ($2) – natural, no added sugar

Grains ($8):

  • Rice ($3) – 5 lb bag lasts 2-3 weeks
  • Oats ($2) – bulk bin is cheapest
  • Pasta ($2) – store brand is fine
  • Bread ($1) – whole wheat

Vegetables ($12):

  • Frozen mixed veg ($4) – cheaper than fresh, lasts longer
  • Potatoes ($2) – 5 lb bag
  • Carrots ($1) – 2 lb bag
  • Onions ($1) – 3 lb bag
  • Cabbage ($1) – one head lasts all week
  • Bananas ($2) – breakfast and snacks
  • Garlic ($1) – flavor is worth it

Essentials ($10):

  • Soy sauce ($2) – lasts months
  • Oil ($3) – olive or vegetable
  • Canned tomatoes ($2) – for sauce
  • Spices ($3) – one new spice per week

5 Meals Under $2 Each

1. Rice & Bean Burrito Bowl — $1.50

Rice, black beans, salsa (make your own with canned tomatoes), shredded cabbage. Add hot sauce. Filling, nutritious, dirt cheap.

2. Lentil Curry — $1.80

Red lentils, canned tomatoes, onion, garlic, curry powder. Serve over rice. Make a big pot, eat all week. Similar to this curry.

3. Pasta with Marinara — $1.20

Pasta, canned tomatoes blended with garlic and oil. Add frozen mixed vegetables. Cheaper and healthier than jar sauce.

4. Tofu Stir-Fry — $1.90

Pan-fried tofu, frozen mixed vegetables, soy sauce, rice. Use my tofu method to make it crispy without deep frying.

5. Oatmeal with Banana & PB — $0.80

Not just for breakfast! Oats, banana, spoon of peanut butter. Sweet, filling, and keeps you full for hours.

💡 The Secret: Buy in bulk when possible. Store brands are usually fine. Frozen vegetables are cheaper than fresh and last longer. Skip expensive "superfoods" – regular fruits and veggies are plenty nutritious.

Money-Saving Tips

  1. Cook from scratch – Pre-made vegan meals cost 3-4x more
  2. Meal prep on Sundays – Check my meal prep guide
  3. Use the whole vegetable – Carrot tops in soup, broccoli stems in stir-fry
  4. Make your own sauces – Way cheaper than buying bottles
  5. Shop seasonal – Whatever's cheap this week becomes dinner
  6. Freeze leftovers – Nothing goes to waste

Want More Budget Recipes?

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The Math: Plant-Based vs. Meat

Real Cost Comparison:

Ground beef (1 lb):
$5-6
Lentils (1 lb):
$1.50
Savings:
$3.50-4.50 per meal

That's $25-30 saved per week. $100-120 per month. $1,200-1,440 per year. On protein alone!

Keep Reading:

→ Getting Started Guide → Meal Prep System → Browse All Recipes