Budget-Friendly Vegan Weekly Meal Plan for Families
Meal Plan Overview
This budget-friendly vegan meal plan is designed to be nutritious, delicious, and easy to prepare. Each meal focuses on affordable ingredients while providing essential nutrients necessary for a family. A mix of grains, legumes, fruits, and vegetables ensures diversity in flavors and textures throughout the week.
Grocery List
Staples
- Brown rice (2 lb)
- Lentils (1 lb)
- Chickpeas (1 lb)
- Canned tomatoes (2 cans)
- Peanut butter (1 jar)
- Oats (1 lb)
- Whole grain bread (1 loaf)
Vegetables
- Carrots (1 lb)
- Broccoli (1 lb)
- Spinach (1 bag)
- Bell peppers (2)
- Onions (2)
- Potatoes (3 lb)
Fruits
- Apples (4)
- Bananas (6)
- Oranges (4)
- Frozen mixed berries (1 lb)
Others
- Olive oil
- Soy sauce
- Vegetable broth (1 carton)
- Spices (cumin, paprika, garlic powder, black pepper)
Total estimated cost: $50
Weekly Meal Breakdown
Day 1: Monday
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Breakfast: Overnight Oats
Mix 1 cup rolled oats, 2 cups almond milk, and 1 banana. Refrigerate overnight. Top with a few berries in the morning. -
Lunch: Chickpea Salad Sandwich
Mash 1 can of chickpeas with 2 tbsp peanut butter, diced onion, and a squeeze of lemon juice. Serve on whole grain bread with spinach. -
Dinner: Lentil Stew
Cook 1 cup lentils with 1 diced onion, 2 diced carrots, 1 can diced tomatoes, and 4 cups vegetable broth. Simmer for 30 minutes.
Day 2: Tuesday
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Breakfast: Fruit Smoothie
Blend 1 banana, 1 cup frozen mixed berries, 1 cup spinach, and 1 cup almond milk. -
Lunch: Quinoa Salad
Cook 1 cup quinoa (if on hand) and mix it with diced bell peppers, 1 cup canned corn, and a dressing of olive oil, lemon juice, salt, and pepper. -
Dinner: Stuffed Bell Peppers
Hollow 2 bell peppers and stuff them with a mix of cooked rice, spices, and black beans (if desired). Bake at 375°F for 30 minutes.
Day 3: Wednesday
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Breakfast: Peanut Butter Toast
Top whole grain toast with peanut butter and sliced bananas. -
Lunch: Veggie Wrap
Fill a whole wheat tortilla with hummus, spinach, shredded carrots, and sliced cucumbers. -
Dinner: Stir-fried Broccoli and Tofu
Stir-fry 1 block of cubed tofu and 2 cups broccoli with soy sauce and garlic powder in olive oil. Serve over rice.
Day 4: Thursday
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Breakfast: Fruit Salad
Chop and mix apples, oranges, and leftover banana. -
Lunch: Lentil Salad
Mix leftover lentil stew with chopped vegetables and a drizzle of olive oil for a hearty salad. -
Dinner: Vegan Chili
Combine 1 can kidney beans, 1 can black beans, 1 can diced tomatoes, flavored with cumin and paprika. Simmer for 20 minutes.
Day 5: Friday
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Breakfast: Smoothie Bowl
Blend 1 banana, 1 cup spinach, and enough almond milk for a thick consistency. Top with oats and sliced fruits. -
Lunch: Hummus and Veggies
Serve hummus with carrot and cucumber sticks for dipping. -
Dinner: Baked Potatoes
Bake 2 potatoes and top with steamed broccoli and a dollop of hummus or a sprinkle of nutritional yeast.
Day 6: Saturday
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Breakfast: Chia Pudding
Combine ¼ cup chia seeds with 1 cup almond milk. Let sit overnight. Top with berries. -
Lunch: Quinoa-Stuffed Sweet Potatoes
Bake sweet potatoes and fill with cooked quinoa, black beans, and spices. -
Dinner: Veggie Pizza
Use whole grain bread as a base. Top with tomato sauce, bell peppers, onions, and baking in the oven for 15 minutes.
Day 7: Sunday
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Breakfast: Oatmeal
Cook 1 cup oats with water and top with peanut butter and sliced bananas. -
Lunch: Leftover Chili
Warm up leftover chili from Day 4. Serve with crusty bread or tortillas. -
Dinner: Vegan Pasta
Cook whole wheat pasta and mix with cooked spinach, canned tomatoes, and garlic. Serve with a sprinkle of nutritional yeast.
Tips for Budget-Friendly Vegan Meals
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Batch Cooking: Prepare larger quantities of staples like rice, lentils, or chili, and use leftovers for subsequent meals. This saves both time and money.
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Seasonal Produce: Utilize fruits and vegetables that are in season for better prices and flavor.
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Frozen Options: Frozen fruits and vegetables can often be cheaper and are just as nutritious as fresh.
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Store Brands: Opt for store-brand products to reduce costs, particularly for canned items and grains.
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Utilize Whole Foods: Focus on whole, unprocessed foods rather than pre-packaged items that tend to be more expensive.
Nutritional Considerations
This vegan meal plan provides a balance of protein, fiber, and essential vitamins and minerals. Incorporating legumes like lentils and beans offers protein, while whole grains deliver fiber and essential nutrients. A variety of vegetables ensures ample vitamins, and fruits provide necessary carbohydrates and sugars for energy. Remember to stay hydrated and adjust portion sizes based on individual needs.
