Budget Vegan Meal Plan + Prep

Budget vegan meal plan + prep: 4 full days! $1-2 per meal: Includes 4 budget vegan meals per day. Hope you enjoy this plant based on a budget meal plan and all the cheap easy meals I made, including mini pancake cereal, wraps, a smoothie, and coconut curry over rice.

Up first, let's run through the groceries!

Grocery List

Prices are based on what I personally paid. Prices will vary everywhere in the world. Check online for government assistance with groceries. This meal plan is based off the amount someone could qualify to get from CalFresh: $194/month, about $6.38 a day. I live in California, USA so that is why I’m basing my budget meal plan off this government grocery assistance program - aiming for around this price per day.

Mini Pancake Cereal

$5.08 = total 4-day cost
$1.27 / day

  • $0.78 - 3 c rolled oats
  • $1.40 - 1 & 2/3 c garbanzo bean flour
  • - - 1 tbsp baking soda
  • - - 1/8 tsp salt
  • $1.23 - 3 c vanilla dairy-free milk + extra for adding to cereal (optional)
  • $1.00 - 2 lemons or white vinegar ($0.17)
  • $0.67 - 4 tbsp vegan butter 
Veggie Wraps

$7.96 = total 4-day cost
$1.99 / day

  • $2.81 - 12 small tortillas
  • $1.39 - 1/2 c hummus
  • $0.10 - 8 tsp mustard
  • $1.79 - 8 purple kale leaves
  • $0.70 - 2 large carrots
  • $0.43 - 1/4 c sunflower seeds
  • $0.74 - 3/4 bundle cilantro (also in curry)
Smoothie

$4.35 = total 4-day cost
$1.09 / day

  • $1.79 - 4 c (canned) pineapple
  • $2.24 - 8 bananas
  • - - Ice
  • $0.32 - 2” raw ginger
Coconut Curry + Rice

Recipe from Real and Vibrant

$8.61 = total 4-day cost
$2.15 / day

  • $0.33 - 2 tablespoons vegan butter
  • $0.68 - ½ medium yellow onion finely diced
  • $0.44 - 3 cloves garlic minced (or 3 tsp minced)
  • $0.08 - ½ inch ginger minced
  • $0.15 - 1 jalapeño seeded and finely diced
  • $0.24 - ½ teaspoon ground cumin
  • $0.36 - ½ teaspoon ground turmeric
  • $0.25 - ½ teaspoon ground paprika
  • - - 1 teaspoon sea salt to taste
  • - - ¼ teaspoon black pepper
  • $1.98 - 2 (15-oz) cans chickpeas rinsed and drained
  • $0.99 - 1 (14.5-oz) can diced tomatoes
  • $0.99 - 1 can full-fat coconut milk
  • $0.33 - 1 lime juiced $0.25 - ¼ cilantro optional
  • $0.80 - 2 c dry rice (makes 1.5c cooked/day = 6c/4 days)

Now lets get into the prep and daily recipes!

Daily Macros

Calories: 2,202
Protein: 59g
Fat: 66g
Net Carbs: 307g

Make this your own! The protein amount in this plan will accommodate most people. The average woman needs 46g of protein a day, the average man needs 56g a day. This plan has 59g of protein day. If you are VERY active (ie: weightlifting or doing HIIT workouts 60 minutes or more a day), you will need to increase your protein, if not your total calorie intake.

Here are two options to easily increase your protein:

  1. Add a scoop or two of protein powder to water or the smoothie. Try Nuzest Smooth Vanilla or Just Natural protein powder with the smoothie in this plan: Get 15% OFF using my code: JACLYNWOOD. You can also try a sample of Nuzest protein powder for $1.99 + Free Shipping
  2. You could add a can of beans, lentils, or fried/baked high protein extra firm tofu to the wraps. Choose something different than chickpeas/garbanzo beans to diversify the amino acids.

*Serving sizes and the calorie count listed are NOT for “restriction” but just used for reference and education. I ALWAYS eat to my hunger level when eating whole foods. The only time I restrict my eating is when I know I’m eating way too many processed foods, or the serving size of a processed food is too large. Also keep in mind that this plan is made on a budget.

4-DAY PREP

Please watch the meal plan video for more detailed instructions on how to do the prep and how to put the recipes together. The information below will simply give you exact measurements.

Mini Pancake Cereal Mix
  • 3 cups rolled oats
  • 1 2/3 cups garbanzo bean flour
  • 1 tbsp baking soda
  • 1/8 tsp salt
Coconut Curry

Recipe from Real and Vibrant. I used her full recipe for the 4-day prep. All ingredients are also listed above in the grocery list.

Rice
  • 2 c dry rice (makes 1.5c cooked/day = 6c/4 days)

RECIPES

Mini Pancake Cereal
  • 3/4 c vanilla dairy-free milk
  • 1 tbsp lemon juice or white vinegar
  • Scant 1 cup pancake mix
  • 1 tbsp vegan butter
Wraps
  • 2-3 small tortillas
  • 2 tbsp hummus
  • 2 tsp mustard
  • 2-3 kale leaves
  • 1/2 large carrot
  • 1 tbsp sunflower seeds
  • To taste: cilantro
Smoothie
  • 1 c pineapple
  • 2 bananas
  • 1/2-1” piece ginger
  • Ice as desired
  • 1 c water
Coconut Curry + Rice
  • Re-heat 1/4 of the prepped recipe
  • Re-heat 1.5 c cooked rice
This post contains affiliate links to Nuzest. If you make a purchase from Nuzest using one of the links provided in this post, I will make a small commission. Please read the Affiliate Disclaimer