Eating well doesn’t need to be expensive—let us show you how!
Whether you’re scrolling through social media or catching up with a friend, the rising cost of food is a common talking point and a very timely topic. If you’re looking to cut down your grocery spending without sacrificing your diet quality, we’ve got some good news. There are many ways to make better-for-you choices on a vegan diet, all the while staying on budget. It starts with a little planning, but let us be your guide to preparing nutritious and easy vegan meals under $10.
Take Inventory and Create a Plan
Before making your grocery list—and yes, we encourage a grocery list—take inventory of what you already have on hand, brainstorming meal ideas around your current stock. Not only does this cut down on the cost of your next grocery trip, but it also allows you to reduce your food waste. Next, make a plan. Whether it’s a rough idea of your weekly meals or a structured meal plan with recipes at the ready, having a guide will help alleviate those pricey, in-the-moment meal decisions centered on convenience.
When designing nutrient-dense meals, opting for protein-rich food like legumes and tofu, energizing carbohydrates like potatoes and rice, and a variety of colorful fruits and vegetables to round it out can be helpful. When it comes to produce, canned, frozen, and in-season fresh options can all be budget-friendly choices. Don’t forget to invest in herbs, spices, cooking oils, and condiments, purchasing one or two options at each shopping trip. And as your budget allows, plan to incorporate nutrient-rich and fortified foods like soy milk, nutritional yeast, breakfast cereals, and tofu to maximize your nutrient intake.
Make a List and Shop Strategically
Next, make a list of necessary ingredients and get ready to shop. Frequenting value grocery stores like Aldi, Walmart, and WinCo for most of your grocery needs can be a super savvy decision. This can allow you to lean on those specialty grocers for any hard-to-find ingredients as your budget allows. If you’re new to veganism, please rest assured that you can shop at whatever grocery store you’re used to and save the fully vegan stores for those special and supplemental shopping trips!
Prepare Easy Vegan Meals Under $10
Once you’ve taken inventory, made a plan, and done your shopping, it’s time to get cooking! Still not sure where to start? We’ve got you covered with crave-worthy vegan meal ideas for cheap! From loaded oatmeal bowls and tempeh reuben sandwiches to tofu stir fries and chickpea curries, you can easily enjoy a variety of nutrient-dense, delicious dishes for under $10 each.
Breakfast
- Oatmeal topped with fruit, peanut butter, and soy milk is extremely cost-effective, especially when you choose frozen or in-season fruit.
- Tofu scramble served with toast is also an economical choice. Plus, you can customize it with any on-hand vegetables, cutting down on food waste and saving you money.
- Homemade protein smoothies are way cheaper than the ready-to-drink versions. Simply blend fruit with milk and silken tofu or opt for a cost-effective protein powder. Although pricey, protein powder can be treated as an investment for those busy mornings.
- Peanut butter toast with banana slices is the perfect option when you aren’t a big breakfast eater. This cheap and easy morning meal is a VegOut go-to.
- Breakfast burritos are a major time-saver when prepped ahead. Grab a tortilla and wrap tofu, cooked sweet potato, black beans, nutritional yeast, and your favorite hot sauce.
Courtesy of Unsplash/Denis
Lunch
- Loaded salads are a great way to lean into those grocery store sales. Choose an on-sale green like spinach and pair it with cooked grains, canned chickpeas, and chopped veggies. Make your own vinaigrette with olive oil, lemon, and herbs to save money.
- Tempeh Reuben sandwiches are destined to become your new lunch obsession. Whether you savor it as a sandwich or a wrap, this affordable meal is bursting with flavor!
- Beans and rice are often the recommendation when you’re trying to save money, but when you level them up with fajita vegetables, salsa, and avocado slices, it’s a lunch worth repeating.
- Pasta salad is the perfect lunchtime meal prep. Add vegetables, beans, and your fave salad dressing for an easy, filling, and tasty lunch under $10.
- Falafel and hummus wraps are a great midday pick-me-up. Fill a pita with falafel (frozen or homemade), creamy hummus, olives, tomatoes, and chopped cucumbers.
Courtesy of Engin Akyurt
Dinner
- Polenta topped with tomato sauce and white beans is an incredibly inexpensive dish that tastes elevated, and even a little fancy when enough garlic and herbs are added.
- Stir fry with rice noodles can be a cheap meal to prepare on repeat. Add tofu, chopped peanuts, frozen or fresh vegetables, and soy sauce or tamari. Dinner is served!
- Lentil bolognese involves an earthy red sauce loaded with lentils and served over pasta. It’s a comfort food classic that is both affordable and easy to prepare.
- Loaded baked potatoes can be a real crowd pleaser. Simply top them with cooked vegetables, taco-flavored tofu, a little vegan cheese, and anything else that sounds good.
- Coconut curry is a comfort food staple. Cook vegetables and chickpeas with curry powder and canned coconut milk. Serve over rice and top with a squeeze of lime.
Courtesy of Unsplash/Alex Crosbie
Don’t just take our word for it—try these easy vegan meals under $10 and cut your food spending without sacrificing nutrient-rich, flavorful options. Your wallet and taste buds will thank you!
