Here’s an affordable vegan meal plan that’s simple, nutritious, and budget-friendly:

Day 1

Breakfast:

Overnight oats with almond milk, banana slices, and a sprinkle of cinnamon.

Snack:

Apple with a tablespoon of peanut butter.

Lunch:

Lentil and vegetable stew (carrots, potatoes, and spinach) with a side of brown rice.

Snack:

Handful of roasted chickpeas or mixed nuts.

Dinner:

Stir-fried tofu with frozen mixed vegetables (broccoli, carrots, snap peas) over quinoa.

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Day 2

Breakfast:

Smoothie made with frozen berries, spinach, a banana, and water or plant-based milk.

Snack:

Carrot sticks and hummus.

Lunch:

Black bean and sweet potato burrito (using whole wheat tortillas).

Snack:

Popcorn (air-popped) with a sprinkle of nutritional yeast for flavor.

Dinner:

Spaghetti with marinara sauce, lentils, and a side of steamed broccoli.

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Day 3

Breakfast:

Whole grain toast with avocado and a sprinkle of salt, pepper, and chili flakes.

Snack:

A handful of sunflower or pumpkin seeds.

Lunch:

Chickpea salad sandwich (mashed chickpeas, vegan mayo, diced celery, and spices) on whole wheat bread.

Snack:

Fresh fruit (orange, grapes, or pear).

Dinner:

Vegetable curry (use frozen veggies, coconut milk, and curry powder) with brown rice.

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Day 4

Breakfast:

Banana and peanut butter on whole wheat toast.

Snack:

Cucumber slices with tahini drizzle.

Lunch:

Hearty vegetable soup (use canned tomatoes, mixed veggies, and beans) with a side of whole grain bread.

Snack:

Energy balls (blend oats, dates, and cocoa powder).

Dinner:

Baked potatoes topped with black beans, salsa, and nutritional yeast.

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Day 5

Breakfast:

Chia pudding (chia seeds soaked overnight in plant milk) topped with fruit.

Snack:

Handful of trail mix (raisins, nuts, and seeds).

Lunch:

Falafel wraps with lettuce, tomato, cucumber, and tahini dressing.

Snack:

Edamame or a small handful of olives.

Dinner:

Stuffed bell peppers with quinoa, black beans, and diced tomatoes.

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Tips to Save Money

1. Buy in Bulk: Focus on staples like rice, lentils, oats, and beans.

2. Frozen and Canned Veggies: These are often cheaper and last longer.

3. Seasonal Produce: Use seasonal fruits and vegetables for affordability.

4. Meal Prep: Cook larger portions and store leftovers for the week.

Here’s a grocery list for the 5-day affordable vegan meal plan:

Grains & Bread

Rolled oats (1 large bag)

Brown rice (2-3 cups)

Quinoa (1-2 cups)

Whole wheat bread (1 loaf)

Whole wheat tortillas (4-6)

Legumes & Protein

Lentils (red or green, 2-3 cups or canned)

Black beans (3-4 cans or 2-3 cups dried)

Chickpeas (3-4 cans or 2-3 cups dried)

Tofu (2-3 blocks, firm or extra-firm)

Edamame (frozen, 1 bag)

Vegetables

Frozen mixed vegetables (1 large bag)

Carrots (1 bag)

Potatoes (5-6 medium)

Sweet potatoes (2-3 medium)

Spinach (1 large bag, fresh or frozen)

Broccoli (fresh or frozen, 1-2 heads/bags)

Bell peppers (3-4)

Cucumber (1-2)

Lettuce (1 head or 1 bag)

Fruits

Bananas (6-8)

Apples (5-6)

Oranges or pears (2-3)

Grapes (1 bunch)

Frozen berries (1 bag)

Pantry Staples

Peanut butter (1 jar)

Tahini (optional, small jar)

Canned tomatoes (2-3 cans)

Vegetable broth (1 carton or bouillon cubes)

Curry powder (small jar)

Cinnamon (small jar)

Nutritional yeast (optional, 1 bag or jar)

Hummus (1 tub)

Vegan mayo (small jar)

Snacks & Extras

Sunflower seeds or pumpkin seeds (1 small bag)

Trail mix (1 small bag or make your own with nuts and raisins)

Popcorn kernels (1 small bag)

Dates (1 small package for energy balls)

Plant-Based Milk

Almond, soy, or oat milk (1-2 cartons)

Estimated Budget-Friendly Tip:

Shop at bulk food stores, discount supermarkets, or local markets for grains, legumes, and produce. Look for store-brand frozen vegetables and canned goods to save money.