A 7-Day Budget Vegan Meal Plan

By The Plated Plants Team · October 2, 2026 · 7 min read

Glass meal prep containers with roasted vegetables, tofu and grains

The secret to a budget meal plan isn't cheap ingredients alone — it's reusing the same ingredients across several meals. This plan leans on rice, oats, lentils, chickpeas, frozen vegetables and a handful of fresh produce.

How this plan saves money

Cook grains and legumes in big batches twice a week
Use frozen vegetables to reduce waste
Repeat breakfasts and lunches — vary dinners
Turn leftovers into the next day's lunch

The week at a glance

Monday — Overnight oats · Chickpea salad wraps · Chickpea spinach curry
Tuesday — Overnight oats · Leftover curry with rice · Black bean tacos
Wednesday — Peanut butter toast & banana · Taco bowl leftovers · Lentil bolognese
Thursday — Overnight oats · Bolognese pasta salad · Veggie fried rice with tofu
Friday — Smoothie · Fried rice leftovers · Sweet potato black bean chili
Saturday — Chickpea pancakes · Chili-loaded potatoes · Peanut noodle bowls
Sunday — Oats · Clean-out-the-fridge bowls · Red lentil dal

Prep day checklist

Cook a large pot of rice and a pot of lentils
Soak or open chickpeas and black beans
Make three jars of overnight oats
Chop onions, carrots and peppers for the first three dinners

A note on prices

Grocery prices vary widely by region and store, so we haven't listed a total cost. Store brands, bulk bins and frozen produce usually make the biggest difference.

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