Affordable Vegan Meal Prep Recipes for Budget-Friendly Eating
1. Chickpea Salad Sandwiches
Ingredients:
- 1 can chickpeas, drained and rinsed
- 2 tbsp vegan mayonnaise
- 1 tbsp Dijon mustard
- 1 celery stalk, finely chopped
- 1/4 cup red onion, finely chopped
- Salt and pepper to taste
- Whole grain bread
Instructions:
- In a bowl, mash the chickpeas with a fork until slightly chunky.
- Stir in the vegan mayonnaise, Dijon mustard, celery, and red onion.
- Season with salt and pepper.
- Serve on whole grain bread or store in containers for meal prep. This recipe makes about 4 servings.
Cost Breakdown: Approx. $1.50 per serving.
2. Lentil Vegetable Soup
Ingredients:
- 1 cup green or brown lentils, rinsed
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 can diced tomatoes
- 4 cups vegetable broth
- 1 tsp cumin
- 1 tsp thyme
- Salt and pepper to taste
Instructions:
- In a large pot, sauté the onion, carrots, and celery until softened.
- Add in the lentils, diced tomatoes, vegetable broth, cumin, thyme, salt, and pepper.
- Bring to a boil, then reduce to a simmer. Cook for about 30 minutes or until lentils are tender.
- Portion into containers. This recipe yields approximately 6 servings.
Cost Breakdown: Approx. $1.00 per serving.
3. Quinoa and Black Bean Bowls
Ingredients:
- 1 cup quinoa, rinsed
- 1 can black beans, drained and rinsed
- 1 bell pepper, diced
- 1 cup corn (canned or frozen)
- 1 avocado, diced (for topping)
- Lime juice
- Salt and pepper to taste
Instructions:
- Cook quinoa according to package instructions.
- In a large bowl, combine cooked quinoa, black beans, bell pepper, and corn.
- Season with lime juice, salt, and pepper.
- Divide into bowls and top with avocado. This recipe makes about 4 servings.
Cost Breakdown: Approx. $2.00 per serving.
4. Sweet Potato and Black Bean Burritos
Ingredients:
- 2 medium sweet potatoes, peeled and cubed
- 1 can black beans, drained and rinsed
- 1 tsp chili powder
- 1 tsp cumin
- Whole wheat tortillas
- Salsa (for serving)
Instructions:
- Steam or boil sweet potatoes until soft.
- Mash the sweet potatoes and mix in black beans, chili powder, and cumin.
- Fill whole wheat tortillas with the mixture, wrap tightly, and store.
- Serve with salsa. This recipe yields 6 burritos.
Cost Breakdown: Approx. $1.50 per burrito.
5. Oats and Banana Overnight Cups
Ingredients:
- 2 cups rolled oats
- 2 cups almond milk (or any plant milk)
- 2 ripe bananas, sliced
- 1 tbsp chia seeds
- Maple syrup or agave (to taste)
- Cinnamon (optional)
Instructions:
- In a large bowl, mix oats, almond milk, chia seeds, maple syrup, and cinnamon.
- Divide into jars or containers, topping each with banana slices.
- Refrigerate overnight. This recipe makes about 4 servings.
Cost Breakdown: Approx. $0.75 per cup.
6. Spaghetti with Tomato and Basil
Ingredients:
- 12 oz whole grain spaghetti
- 1 can crushed tomatoes
- 1 onion, diced
- 3 cloves garlic, minced
- Fresh basil (or 1 tsp dried)
- Olive oil
- Salt and pepper to taste
Instructions:
- Cook spaghetti according to package directions.
- Meanwhile, in a pan, sauté onion and garlic in olive oil until translucent.
- Add crushed tomatoes, basil, salt, and pepper, and simmer for 10 minutes.
- Toss spaghetti with sauce before storing in meal prep containers. This recipe serves about 4.
Cost Breakdown: Approx. $1.25 per serving.
7. Curried Cauliflower and Chickpeas
Ingredients:
- 1 head cauliflower, chopped into florets
- 1 can chickpeas, drained and rinsed
- 1 onion, diced
- 2 tbsp curry powder
- 1 can coconut milk
- Olive oil
- Salt to taste
Instructions:
- In a pan, heat olive oil and sauté the onion until soft.
- Add cauliflower and chickpeas, stir in curry powder, and cook for a few minutes.
- Pour in coconut milk and simmer until cauliflower is tender (about 15 minutes).
- Divide into containers for meal prepping. This recipe serves 4.
Cost Breakdown: Approx. $2.00 per serving.
8. Roasted Vegetable Grain Bowls
Ingredients:
- 2 cups of mixed vegetables (zucchini, bell peppers, carrots)
- 1 cup brown rice or barley
- Olive oil
- Salt and pepper
- Balsamic vinegar (for drizzling)
Instructions:
- Preheat oven to 400°F (200°C).
- Toss vegetables in olive oil, salt, and pepper, and place on a baking sheet.
- Roast for 20–25 minutes. Meanwhile, cook brown rice or barley according to package directions.
- Combine roasted vegetables and grains in meal prep containers and drizzle with balsamic vinegar. This recipe yields about 4 servings.
Cost Breakdown: Approx. $1.50 per serving.
9. Veggie Stir-Fry with Tofu
Ingredients:
- 1 block firm tofu, drained and pressed
- 2 cups assorted vegetables (broccoli, bell pepper, carrots)
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 cup cooked rice
Instructions:
- Cut tofu into cubes and fry in sesame oil until golden.
- Add vegetables and stir-fry for about 5 minutes.
- Mix in soy sauce and serve over cooked rice. This recipe makes 4 servings.
Cost Breakdown: Approx. $2.00 per serving.
10. Mediterranean Couscous Salad
Ingredients:
- 1 cup couscous
- 1/2 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup olives, sliced
- 1/4 cup parsley, chopped
- Olive oil and lemon juice for dressing
Instructions:
- Prepare couscous according to package instructions.
- In a bowl, mix couscous with tomatoes, cucumber, olives, and parsley.
- Drizzle with olive oil and lemon juice before mixing.
- Store in containers for quick, nutritious meals. This recipe serves about 4.
Cost Breakdown: Approx. $1.25 per serving.
Implementing these affordable vegan meal prep recipes can significantly enhance your culinary repertoire while adhering to a budget-friendly approach. Each recipe is not only cost-effective but also nutrient-dense, making it easier to maintain a healthy lifestyle without compromising on flavor. Enjoy your cooking journey!
