If you are trying to eat plant based without breaking the bank, I totally get it. Honestly, many people think that being vegan means buying expensive organic kale and fancy meat substitutes that cost a fortune. I’ve been there, and I know how that feels when you look at your grocery bill and wonder if you can actually afford this lifestyle.
The thing is, eating vegan can actually be one of the cheapest ways to live. Some of the most budget friendly foods on the planet like beans, rice, and potatoes are naturally vegan. Believe it or not, you do not need a huge budget to eat meals that make you feel full and happy.
In this guide, I want to show you my favorite ways to make cheap vegan dinner ideas for beginners that are simple and hearty. We are going to explore how to fill your belly without emptying your wallet.
Why Budget Vegan Cooking is Easier Than You Think
Personally, I think the secret to saving money on a vegan diet is sticking to whole foods. When we stay away from the pre-packaged “fake” meats and cheeses, our grocery bill drops fast. You’ll love this because it means you get more food for less money.
Focus on the Basics
Think about the foods that stay good for a long time. I’m talking about dry lentils, brown rice, oats, and canned chickpeas. These are what I call “pantry heroes.” They are super cheap, and you can buy them in big bags to save even more.
Frozen is Your Friend
Did you know that frozen vegetables are often just as healthy as fresh ones. They are picked when they are ripe and frozen right away. Plus, they don’t go bad in your fridge after three days. Using frozen peas, spinach, or corn is a great way to add vitamins to your meals for just a few dollars.
My Favorite Filling Vegan Meals Under $2
Let’s dive in and look at some specific recipes. These are the meals I go to when I am trying to save money but I am also really hungry.
1. The Ultimate Red Lentil Dahl
If you have never tried dahl, you are about to find out why it is a budget favorite. Red lentils are so cheap and they cook very fast. They turn into a creamy, thick stew that feels like a warm hug.
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What you need: Red lentils, onion, garlic, canned tomatoes, and some yellow curry powder.
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Why it works: Lentils are packed with protein. When you eat this with rice, you will feel full for hours.
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One tip is: Add a splash of coconut milk at the end if you want it to be extra creamy, but it is great without it too.
2. Sheet Pan Roasted Potatoes and Chickpeas
This is pretty much the easiest meal ever. You just chop everything up, throw it on a tray, and let the oven do the work.
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How to do it: Toss canned chickpeas and diced potatoes with some oil and salt. Roast them until they are crispy.
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The secret: Serve this over a bed of spinach or with a simple tahini dressing. It is a very filling low cost vegan meal for families because kids usually love roasted potatoes.
3. Black Bean and Corn Tacos
Tacos are a staple in my house. You don’t need expensive beef when you have beans.
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The base: Use canned black beans and frozen corn. Heat them up with some cumin and chili powder.
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The shell: Corn tortillas are usually cheaper than flour ones and they are naturally vegan.
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Top it off: Add some cabbage slaw or a little bit of salsa. Simple as that.
Tips for Saving Money at the Grocery Store
I want to share some things I’ve learned about shopping. These tips will help you find affordable vegan pantry staples without any stress.
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Buy in Bulk: If you have the space, buy your rice and beans in the large bags. It might cost a bit more today, but it saves you so much money over the next month.
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Shop the Seasons: Have you ever noticed how berries are expensive in winter but cheap in summer. Try to buy the fruit and veggies that are “in season” to get the best price.
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Generic Brands: Trust me, the store-brand canned beans or oats are exactly the same as the name brands. There is no need to pay for a fancy label.
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Plan Your Meals: I suggest taking ten minutes before you shop to write down what you will eat. This stops you from buying things you don’t need.
How to Make Vegan Meals More Filling
One of the biggest worries people have is that they will be hungry an hour after eating plants. I used to feel the same way. Here’s what you can do to make sure that doesn’t happen.
Add Healthy Fats
Fat helps you feel satisfied. You could try adding a little bit of peanut butter to your oatmeal or some sliced avocado to your beans. Even a drizzle of olive oil can make a big difference.
Fiber is Key
Beans, lentils, and whole grains are full of fiber. Fiber is the stuff that tells your brain you are full. Instead of white bread, maybe try whole wheat or oats.
Don’t Be Afraid of Carbs
Potatoes and rice are not the enemy. They are the fuel your body needs to keep going. They are also very cheap. If you are active, you might want to eat a bit more of these to keep your energy up.
A Simple One-Week Budget Vegan Meal Plan
To help you get started, here is a basic idea of what a day of eating could look like.
| Meal | What to Eat |
| Breakfast | Oatmeal with a sliced banana and a spoonful of peanut butter |
| Lunch | Leftover lentil dahl or a chickpea salad sandwich |
| Snack | An apple or a handful of roasted peanuts |
| Dinner | Pasta with a sauce made of canned tomatoes and sautéed zucchini |
Long story short, you can eat very well for about $5 to $7 a day if you follow this style of eating.
Common Mistakes to Avoid
When you are starting your journey with cheap vegan meal prep, it is easy to make a few mistakes. No worries, we all do it.
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Buying too much fresh produce: It feels good to buy a lot of veggies, but if you don’t eat them, they rot. Start small or buy frozen.
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Relying on vegan cheese: Vegan cheese is usually expensive and not very filling. Use it as a treat, not a main part of every meal.
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Ignoring spices: Beans can be boring if you don’t season them. Make sure to have salt, pepper, garlic powder, and maybe some cumin in your cabinet.
Frequently Asked Questions
Is being vegan actually cheaper?
Yes, it really is. If you focus on beans, grains, and seasonal produce, you will likely spend less than you did on meat and dairy. The expensive part of being vegan is the processed foods like “nuggets” or “burgers.”
How do I get enough protein?
Many people find that they get plenty of protein from lentils, chickpeas, black beans, tofu, and even spinach. As long as you are eating enough calories, you are likely getting enough protein.
Can I do this if I don’t like beans?
You might want to try different types of beans. If you don’t like kidney beans, you might love red lentils because they melt into a sauce. You can also use tofu or peanut butter as great protein sources.
Is it hard to cook these meals?
Not at all. Most of these recipes involve just one pot or one pan. They are perfect for people who are busy or don’t like doing a lot of dishes.
How do I store leftovers?
Most vegan meals like stews and grains stay good in the fridge for about 4 to 5 days. You can also freeze things like dahl or bean soup for a few months.
Final Thoughts
At the end of the day, eating budget vegan meals that are easy and filling is all about being a little bit prepared. You don’t need to be a professional chef to make a great bowl of beans and rice. It’s okay if your meals look simple. As long as they taste good and keep you full, you are doing a great job.
Remember, you’re not alone in trying to save money while being healthy. Many people are doing the exact same thing right now. Just take it one meal at a time.
What do you think? Are you ready to try some of these cheap recipes this week.