Finding delicious and nutritious cheap vegan meal prep recipes doesn’t have to be a challenge. With the right planning and simple ingredients, you can prepare budget-friendly meals that are both satisfying and easy to make. Whether you’re looking to save money, eat healthier, or just make your life easier, these seven recipes will help you meal prep for the entire week without spending a fortune.
By planning ahead, you’ll avoid food waste, cut down on grocery costs, and always have something tasty ready to eat. Let’s dive into these cheap vegan meal prep recipes that will keep you fueled and feeling great all week long!
Why Meal Prep?
Meal prepping is a game-changer when it comes to saving time and money. Here’s why you should consider prepping your meals ahead of time:
- Saves money – Buying ingredients in bulk and cooking at home costs much less than eating out.
- Reduces food waste – You’ll use up all your ingredients efficiently.
- Saves time – Spend a couple of hours prepping and enjoy ready-made meals all week.
- Promotes healthier eating – You’ll be less likely to grab unhealthy snacks when you have pre-made meals ready.
7 Cheap Vegan Meal Prep Ideas for the Week
Now, let’s jump into the cheap vegan meal prep recipes that will make your week stress-free and delicious.
1. Chickpea & Vegetable Stir-Fry
This simple yet flavorful stir-fry is packed with protein, fiber, and essential nutrients. Serve it with rice or quinoa for a complete meal.
Ingredients (Makes 4 servings)
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 cups mixed frozen vegetables (or fresh, if available)
- 2 tbsp soy sauce
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1/2 tsp black pepper
- 2 cups cooked rice or quinoa
Instructions
- Heat olive oil in a pan over medium heat.
- Add chickpeas, vegetables, soy sauce, garlic powder, and black pepper. Stir well.
- Cook for 5-7 minutes until veggies are tender.
- Serve with rice or quinoa.
This meal is perfect for meal prep—just store it in airtight containers and reheat when ready to eat!
2. Lentil & Tomato Soup
Lentils are one of the most affordable plant-based protein sources. This hearty soup is filling, nutritious, and incredibly easy to make.
Ingredients (Makes 4 servings)
- 1 cup dried lentils
- 1 can (14 oz) diced tomatoes
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 tsp cumin
- 4 cups vegetable broth
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
- Heat olive oil in a pot, then sauté onion and garlic until fragrant.
- Add lentils, diced tomatoes, vegetable broth, cumin, salt, and pepper.
- Bring to a boil, then reduce heat and simmer for 25-30 minutes, until lentils are tender.
- Blend slightly for a creamier texture or leave chunky.
This soup freezes well, making it a great addition to your cheap vegan meal prep recipes rotation.
3. Peanut Butter & Banana Overnight Oats
A budget-friendly and protein-packed breakfast option that requires zero cooking!
Ingredients (Makes 3 servings)
- 1 ½ cups rolled oats
- 2 tbsp peanut butter
- 1 banana, mashed
- 2 cups plant-based milk
- 1 tbsp chia seeds (optional)
- 1 tsp cinnamon
Instructions
- Mix all ingredients in a large bowl or jar.
- Stir well, cover, and refrigerate overnight.
- In the morning, give it a stir and enjoy!
This meal is perfect for busy mornings and keeps you full for hours.
4. Black Bean & Sweet Potato Tacos
A cheap and flavorful meal that’s great for meal prep!
Ingredients (Makes 4 servings)
- 1 can (15 oz) black beans, drained and rinsed
- 2 medium sweet potatoes, diced
- 1 tsp chili powder
- 1 tsp cumin
- 1 tbsp olive oil
- 8 small tortillas
Instructions
- Roast sweet potatoes at 400°F (200°C) for 25 minutes with olive oil, chili powder, and cumin.
- Heat black beans in a pan and mash slightly.
- Assemble tacos with sweet potatoes and beans.
- Store the filling separately and assemble when ready to eat!
5. Pasta with Garlic & Spinach
A quick, satisfying, and budget-friendly dish that comes together in minutes.
Ingredients (Makes 4 servings)
- 8 oz pasta
- 3 cups fresh spinach (or 1 cup frozen)
- 3 cloves garlic, minced
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
- Cook pasta according to package instructions.
- In a pan, heat olive oil and sauté garlic for 1 minute.
- Add spinach and cook until wilted.
- Toss with pasta, season with salt and pepper, and enjoy!
A simple yet flavorful addition to your cheap vegan meal prep recipes collection.
6. Curry Chickpea Salad Wraps
A delicious and protein-packed alternative to traditional sandwich fillings.
Ingredients (Makes 4 servings)
- 1 can (15 oz) chickpeas, mashed
- 1/4 cup vegan mayo or mashed avocado
- 1 tsp curry powder
- 1 tbsp lemon juice
- 4 whole wheat tortillas
- 1/2 cup shredded carrots
Instructions
- Mix mashed chickpeas, mayo, curry powder, and lemon juice.
- Spread onto tortillas and top with shredded carrots.
- Wrap and store in the fridge for quick meals.
These wraps are great for grab-and-go lunches!
7. Budget-Friendly Veggie Chili
A hearty and nutritious meal made with affordable pantry staples.
Ingredients (Makes 4 servings)
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (14 oz) diced tomatoes
- 1 cup frozen mixed vegetables
- 1 tsp chili powder
- 1/2 tsp cumin
- 2 cups vegetable broth
Instructions
- Add all ingredients to a pot and bring to a boil.
- Reduce heat and simmer for 20-25 minutes.
- Serve on its own or over rice.
This meal is filling, delicious, and perfect for bulk prepping.
Final Thoughts
Eating plant-based on a budget is totally doable with the right planning! These cheap vegan meal prep recipes prove that you don’t need expensive ingredients to enjoy delicious and nutritious meals. By preparing your meals in advance, you’ll save time, money, and energy throughout the week.
Which of these recipes will you try first? Let me know in the comments! If you found this guide helpful, don’t forget to share it with others who might need budget-friendly vegan meal ideas.
Happy meal prepping!