Cheap vegan meal prep for beginners doesn’t have to be complicated or expensive. With the right strategy, you can plan and prepare delicious plant-based meals without breaking the bank. Whether you’re new to meal prepping or just looking for ways to save money while eating healthy, this guide will walk you through a simple step-by-step process.
From choosing budget-friendly ingredients to efficient meal prep techniques, I’ll show you how to make affordable, nutritious meals that last all week. You’ll also find a shopping list and storage tips to make meal prepping easier than ever.
Let’s get started!
Why Meal Prep on a Budget?
Meal prepping is a game-changer when it comes to eating healthy and saving money. Here’s why it’s worth doing:
- Saves Money – Buying ingredients in bulk and cooking at home is much cheaper than takeout.
- Saves Time – Prepping meals in advance means less time spent cooking during the week.
- Reduces Food Waste – Planning ahead ensures you use up ingredients before they go bad.
- Encourages Healthy Eating – Having meals ready keeps you from reaching for unhealthy options.
If you’re new to this, don’t worry! This cheap vegan meal prep for beginners guide will make the process simple and stress-free.
Step 1: Plan Your Meals
The key to successful meal prepping is planning ahead. Follow these steps to create a meal plan that’s budget-friendly and easy to stick to:
1️⃣ Choose Simple Recipes – Stick to meals with affordable, easy-to-find ingredients like beans, rice, lentils, and seasonal vegetables.
2️⃣ Pick Versatile Ingredients – Buy items that can be used in multiple recipes. For example, chickpeas can be used in curries, salads, and sandwiches.
3️⃣ Plan for Batch Cooking – Choose meals that can be made in bulk and stored for the week.
4️⃣ Write Down Your Meals – List what you’ll eat for breakfast, lunch, and dinner to stay organized.
Example Meal Plan for the Week:
- Breakfast: Overnight oats with banana and peanut butter
- Lunch: Lentil soup with whole-grain bread
- Dinner: Chickpea stir-fry with rice and vegetables
- Snacks: Hummus with carrots, roasted chickpeas
With this simple structure, you can create a week of affordable and delicious meals.
Step 2: Create a Budget-Friendly Shopping List
To stick to a budget, it’s important to buy smart. Focus on staple foods that are affordable, nutritious, and filling. Here’s a shopping list with budget-friendly vegan essentials:
Pantry Staples:
- Rice (brown or white)
- Lentils (red or green)
- Chickpeas (canned or dried)
- Black beans
- Oats
- Peanut butter
- Pasta
- Canned tomatoes
- Olive oil
- Whole-grain bread
- Nuts and seeds (buy in bulk for savings)
Fresh Produce (Buy Seasonal for the Best Prices!):
🍌 Bananas
🥔 Potatoes (white or sweet)
🥕 Carrots
🌿 Spinach or kale
🧅 Onions
🌶️ Bell peppers
🥑 Avocados (if on sale)
Frozen Foods (Affordable and Long-Lasting!):
🥦 Frozen broccoli
🌽 Frozen mixed vegetables
🫐 Frozen berries (great for smoothies or oatmeal)
Spices & Condiments:
🌿 Salt, pepper, garlic powder, onion powder, cumin, chili powder
🥜 Soy sauce (or tamari for a gluten-free option)
🍯 Maple syrup or agave for sweetening
With this shopping list, you can create cheap vegan meal prep for beginners that’s both affordable and delicious!
Step 3: Prep Your Ingredients Efficiently
Now that you have your groceries, it’s time to prep smartly! Here’s how to maximize your time in the kitchen:
1. Wash and Chop Everything at Once
Before cooking, wash and chop all your vegetables. This makes meal assembly much faster.
2. Cook Staples in Bulk
- Make a large batch of rice or quinoa – Store in the fridge for quick meals.
- Cook a big pot of lentils or beans – These are great protein sources that can be added to various meals.
- Roast a tray of vegetables – Perfect for mixing into meals throughout the week.
3. Store Smartly
Portion out meals into containers so they’re ready to grab when you need them.
Step 4: Easy Cheap Vegan Meal Prep Recipes
Here are three super affordable recipes that fit perfectly into any meal prep routine:
1. Budget-Friendly Lentil Soup
🥣 Ingredients:
- 1 cup dried lentils
- 1 onion, chopped
- 2 carrots, diced
- 1 can diced tomatoes
- 4 cups vegetable broth
- 1 tsp cumin, salt, and pepper
👩🍳 Instructions:
- Sauté onions and carrots in a pot.
- Add lentils, tomatoes, and broth. Simmer for 25 minutes.
- Store in containers for quick lunches!
2. Chickpea & Rice Stir-Fry
🥡 Ingredients:
- 1 can chickpeas, drained
2 cups cooked rice
2 cups frozen mixed veggies
2 tbsp soy sauce
1 tbsp olive oil
👩🍳 Instructions:
- Heat oil in a pan, add chickpeas and veggies.
- Stir in rice and soy sauce.
- Cook for 5 minutes, then portion into meal prep containers.
3. Overnight Oats for Breakfast
🥣 Ingredients:
- 1 cup oats
- 1 cup plant-based milk
- 1 banana, mashed
- 1 tbsp peanut butter
👩🍳 Instructions:
- Mix everything in a jar.
- Let sit in the fridge overnight.
- Grab and go in the morning!
These meals are quick, cheap, and perfect for beginners!
You’ll love this recipe: Chocolate Peanut Butter Overnight Oats
Step 5: Storage Tips to Keep Your Meals Fresh
Proper storage helps your food last longer. Follow these tips:
- Use airtight containers – Keeps food fresh and prevents spills.
- Label and date your meals – Helps track freshness.
- Store grains and beans in the fridge – Keeps them from drying out.
- Freeze extra portions – Perfect for busy days!
By following these tips, you’ll make cheap vegan meal prep for beginners last all week without worrying about spoilage.
Final Thoughts
Starting with cheap vegan meal prep for beginners is easier than you think! With simple recipes, budget-friendly ingredients, and efficient storage tips, you’ll save money, eat healthier, and make mealtimes stress-free.
Are you ready to start meal prepping? Let me know in the comments which recipe you’ll try first!
Happy meal prepping!