Cheap vegan meals: 40 budget recipes under $2 a serving, with protein per dollar

The short answer: the cheap vegan meals below cost 22¢ to $1.82 a serving, priced at Walmart on November 4, 2026. Koshari-style lentils with rice and pasta (61¢), pinto bean chili (62¢) and red lentil and carrot soup (64¢) are the cheapest full dinners, with 14 to 18 grams of protein a serving.

• Key numbers: 40 meals, all under $2 a serving · 35 of them under $1.25 · a full starter pantry costs $58.28 before tax
• Best protein per dollar: lentil salad, red lentil and carrot soup, pinto chili and lentil marinara, at 26 to 32 grams of protein for every dollar
• Free and paid next step: get the free budget templates (we email it to you), or plan the week with the Meal Planner & Grocery List ($3.99).

Prices for these cheap vegan meals were checked November 4, 2026, on mostly Great Value store-brand products at Walmart. Below: the cost table, protein per dollar, 40 priced recipes sorted by meal type and a printable grocery list.

Cheap vegan meals: cost per serving table

Every meal is fully plant-based. Sort by type to find breakfasts, lunches, dinners, soups and sheet-pan meals. Costs count the share of each package you use, so half a jar of salsa is half the jar price. Salt, pepper, garlic and spices are left out, because a $1.37 jar of cumin lasts for dozens of meals.

Meal	Type	Serves	Cost per serving	Batch cost	Protein per serving
Peanut butter oatmeal	Breakfast	4	22¢	$0.86	10 g
Savory oats with spinach and soy sauce	Breakfast	4	34¢	$1.36	7 g
Lentil salad with carrots	Lunch	4	43¢	$1.72	14 g
Koshari-style lentils, rice and pasta	Dinner	6	61¢	$3.66	14 g
Vegan chili with pinto beans	Dinner	6	62¢	$3.71	16 g
Roasted carrot and chickpea bowls with rice	Sheet-pan	4	63¢	$2.51	9 g
Red lentil and carrot soup	Soups	6	64¢	$3.82	18 g
Spaghetti with garlic, oil and broccoli	Dinner	4	66¢	$2.64	17 g
Red lentil dal with brown rice	Dinner	4	74¢	$2.98	17 g
Vegetable fried rice with peas	Dinner	4	75¢	$3.01	13 g
Breakfast potato hash with black beans	Breakfast	4	76¢	$3.04	11 g
Potato and cabbage soup	Soups	6	78¢	$4.67	3 g
Split pea soup	Dinner	6	78¢	$4.71	19 g
Peanut butter and carrot slaw wraps	Lunch	4	79¢	$3.15	7 g
Hummus-style chickpea mash with potatoes	Lunch	4	81¢	$3.23	16 g
Cabbage and noodle stir-fry	Dinner	4	82¢	$3.29	15 g
Lentil sloppy joes	Dinner	4	88¢	$3.54	14 g
Breakfast burritos with potatoes and pintos	Breakfast	6	88¢	$5.30	11 g
Peanut stew with sweet potatoes	Dinner	6	90¢	$5.41	12 g
Bean and rice burritos	Dinner	6	93¢	$5.57	20 g
Chickpea and potato curry	Dinner	4	94¢	$3.75	13 g
Tomato rice soup	Soups	4	97¢	$3.88	2 g
Black beans and rice	Dinner	4	98¢	$3.90	18 g
Peanut noodles with broccoli and cabbage	Dinner	4	98¢	$3.93	25 g
Cabbage, potato and chickpea skillet	Dinner	4	$1.04	$4.16	10 g
Chickpea salad wraps	Lunch	4	$1.04	$4.17	11 g
Sheet-pan sweet potatoes, cabbage and black beans	Sheet-pan	4	$1.06	$4.26	10 g
Lentil and vegetable soup	Dinner	6	$1.07	$6.44	21 g
Sheet-pan chickpeas, potatoes and broccoli	Sheet-pan	4	$1.11	$4.43	18 g
Lentil marinara over spaghetti	Dinner	4	$1.11	$4.46	29 g
Pinto bean enchilada bake	Dinner	6	$1.12	$6.70	16 g
Pasta e ceci (pasta with chickpeas)	Dinner	4	$1.14	$4.55	18 g
Bean and corn quesadilla-style wraps	Lunch	4	$1.18	$4.70	6 g
Loaded baked potatoes with black beans and broccoli	Dinner	4	$1.18	$4.71	15 g
Minestrone with chickpeas	Dinner	6	$1.18	$7.09	12 g
Black bean soup	Soups	4	$1.25	$5.01	19 g
Potato and pea curry with rice	Dinner	4	$1.50	$6.01	15 g
Sweet potato and black bean bowls	Dinner	4	$1.54	$6.16	22 g
Black bean tacos with corn salsa	Dinner	4	$1.65	$6.60	13 g
Chickpea and spinach coconut curry	Dinner	4	$1.82	$7.30	19 g

How protein was counted: grams come from USDA FoodData Central values for the beans, lentils, split peas, rice, oats, pasta, peanut butter, potatoes and frozen vegetables in each meal. Sauces, tortillas and the other vegetables are not counted, so real totals run a little higher. For scale, the Daily Value on US nutrition labels is 50 grams of protein, so two of these dinners plus a peanut butter breakfast cover most of it.

Protein per dollar: the best high-protein picks

Grams of protein for each dollar spent, top 6. Dry lentils and split peas win: about 23 to 25 grams of protein per 100 grams, for under $2.20 a pound.

Rank	Meal	Protein per dollar	Cost per serving
1	Peanut butter oatmeal	45 g	22¢
2	Lentil salad with carrots	32 g	43¢
3	Red lentil and carrot soup	28 g	64¢
4	Vegan chili with pinto beans	26 g	62¢
5	Lentil marinara over spaghetti	26 g	$1.11
6	Spaghetti with garlic, oil and broccoli	26 g	66¢

The core 17 cheap vegan recipes, priced

Each recipe lists the main protein, the priced ingredients, a swap that saves more and how it freezes. Rice weights use King Arthur's 99 grams per ½ cup of dry long-grain rice.

1. Peanut butter oatmeal: 22¢ a serving

Serves 4. 10 min. Protein: oats, peanut butter, 10 g a serving.

Simmer the oats in 4 cups of water for 5 minutes, then stir in the peanut butter.

• Ingredients ($0.86): 2 cups oats 62¢ · ¼ cup peanut butter 24¢.
• Swap: Jam instead of sugar.
• Freezer: Cooked oatmeal freezes in muffin-tin portions.

2. Red lentil dal with brown rice: 74¢ a serving

Serves 4. 35 min. Protein: red lentils, 17 g a serving.

Soften the onion with cumin, add lentils, tomatoes and 3 cups of water, and simmer 20 minutes. Serve over rice.

• Ingredients ($2.98): ½ lb red lentils $1.09 · 1 can diced tomatoes 96¢ · ½ lb onion 47¢ · 1 cup brown rice 38¢ · oil.
• Swap: Tomato paste and water for the canned tomatoes.
• Freezer: Freezes well without the rice.

3. Vegetable fried rice with peas: 75¢ a serving

Serves 4. 25 min. Protein: brown rice, peas, 13 g a serving.

Fry the onion and frozen vegetables, add cold cooked rice and soy sauce, and toss over high heat.

• Ingredients ($3.01): 1½ cups brown rice 56¢ · frozen peas 98¢ · frozen mixed veg 98¢ · 3 Tbsp soy sauce 17¢ · ¼ lb onion 24¢ · oil.
• Swap: Day-old rice fries best.
• Freezer: Freezes in portions.

4. Split pea soup: 78¢ a serving

Serves 6. 1 hr 15 min. Protein: split peas, 19 g a serving.

Simmer everything with 4 cups of water for about an hour, until the peas break down.

• Ingredients ($4.71): 1 lb split peas $1.47 · ½ lb carrots 57¢ · ½ lb onion 47¢ · 1 lb russet potatoes 66¢ · 32 oz broth $1.50 · oil.
• Swap: Water and a bouillon cube for the broth.
• Freezer: Freezes up to about 3 months.

5. Bean and rice burritos: 93¢ a serving

Serves 6. 1 hr (dry beans) or 25 min (canned). Protein: pinto beans, 20 g a serving.

Simmer the soaked pintos, mash with the onion, and roll with rice and salsa. Makes about 12.

• Ingredients ($5.57): 1 lb dry pinto beans 99¢ · 1½ cups brown rice 56¢ · 16-oz tortillas $2.76 · ½ jar salsa 98¢ · ¼ lb onion 24¢ · oil.
• Swap: Two cans of black beans if short on time.
• Freezer: Wrap and freeze burritos individually.

6. Black beans and rice: 98¢ a serving

Serves 4. 30 min. Protein: black beans, 18 g a serving.

Soften the onion with cumin, add the beans with their liquid, simmer 10 minutes and serve over rice.

• Ingredients ($3.90): 2 cans black beans $1.84 · 1½ cups brown rice 56¢ · ½ lb onion 47¢ · ½ jar salsa 98¢ · oil.
• Swap: Dry black beans, cooked in bulk.
• Freezer: Beans freeze in 2-cup bags.

7. Peanut noodles with broccoli and cabbage: 98¢ a serving

Serves 4. 25 min. Protein: peanut butter, pasta, 25 g a serving.

Whisk peanut butter and soy sauce with ½ cup hot pasta water, then toss with the pasta, broccoli and shredded cabbage.

• Ingredients ($3.93): 1 lb spaghetti $1.36 · ½ cup peanut butter 47¢ · ¼ cup soy sauce 23¢ · frozen broccoli $1.16 · ¼ head cabbage 67¢ · oil.
• Swap: Any long pasta or ramen.
• Freezer: Best fresh; keeps 3 days cold.

8. Cabbage, potato and chickpea skillet: $1.04 a serving

Serves 4. 35 min. Protein: chickpeas, potatoes, 10 g a serving.

Brown diced potatoes for 15 minutes, add onion and cabbage until soft, then fold in the chickpeas.

• Ingredients ($4.16): ½ head cabbage $1.34 · 2 lb russet potatoes $1.31 · 1 can chickpeas 92¢ · ½ lb onion 47¢ · oil.
• Swap: Add diced tomatoes for a stew.
• Freezer: Keeps 4 days cold.

9. Lentil and vegetable soup: $1.07 a serving

Serves 6. 45 min. Protein: lentils, 21 g a serving.

Simmer lentils, broth, tomatoes, onion, carrot and 4 cups of water for 30 minutes; add the frozen vegetables at the end.

• Ingredients ($6.44): 1 lb brown lentils $1.92 · frozen mixed veg 98¢ · 1 can diced tomatoes 96¢ · 32 oz broth $1.50 · ½ lb onion 47¢ · ½ lb carrots 57¢ · oil.
• Swap: Any frozen vegetable.
• Freezer: Freezes up to about 3 months.

10. Lentil marinara over spaghetti: $1.11 a serving

Serves 4. 30 min. Protein: lentils, pasta, 29 g a serving.

Simmer the lentils in 2 cups of water for 20 minutes, stir into the marinara and serve over spaghetti.

• Ingredients ($4.46): 1 lb spaghetti $1.36 · 1 jar marinara $2.14 · ½ lb brown lentils 96¢.
• Swap: Red lentils cook faster.
• Freezer: Freeze the sauce only.

11. Pasta e ceci (pasta with chickpeas): $1.14 a serving

Serves 4. 30 min. Protein: chickpeas, pasta, 18 g a serving.

Soften the onion, add tomatoes, broth and chickpeas, mash a few, then cook the pasta in the pot.

• Ingredients ($4.55): 2 cans chickpeas $1.84 · ½ lb elbow pasta 68¢ · 1 can diced tomatoes 96¢ · 2 cups broth 75¢ · ¼ lb onion 24¢ · oil.
• Swap: Any short pasta works.
• Freezer: Freeze without the pasta.

12. Minestrone with chickpeas: $1.18 a serving

Serves 6. 45 min. Protein: chickpeas, pasta, 12 g a serving.

Soften the onion, add everything but the pasta, simmer 20 minutes, then cook the pasta in the pot.

• Ingredients ($7.09): 2 cans chickpeas $1.84 · ¼ lb elbow pasta 34¢ · 2 cans diced tomatoes $1.92 · frozen mixed veg 98¢ · 32 oz broth $1.50 · ½ lb onion 47¢ · oil.
• Swap: Any can of beans works.
• Freezer: Freeze without the pasta.

13. Loaded baked potatoes with black beans and broccoli: $1.18 a serving

Serves 4. 1 hr (oven) or 20 min (microwave). Protein: black beans, potatoes, 15 g a serving.

Bake the potatoes at 400°F for about an hour, or microwave them, then fill with beans, broccoli and salsa.

• Ingredients ($4.71): 2½ lb russet potatoes $1.64 · 1 can black beans 92¢ · frozen broccoli $1.16 · ½ jar salsa 98¢.
• Swap: Top with leftover chili.
• Freezer: Bake extra potatoes for lunches.

14. Potato and pea curry with rice: $1.50 a serving

Serves 4. 35 min. Protein: peas, potatoes, 15 g a serving.

Soften the onion with spices, add tomato paste, coconut milk and diced potatoes, simmer 20 minutes, then add peas.

• Ingredients ($6.01): 2 lb russet potatoes $1.31 · frozen peas 98¢ · 1 can coconut milk $2.18 · ½ can tomato paste 46¢ · ½ lb onion 47¢ · 1½ cups brown rice 56¢ · oil.
• Swap: Water for half the coconut milk.
• Freezer: Freezes well.

15. Sweet potato and black bean bowls: $1.54 a serving

Serves 4. 40 min. Protein: black beans, 22 g a serving.

Roast cubed sweet potatoes at 425°F for 25 minutes and pile over rice with beans and salsa.

• Ingredients ($6.16): 3 lb sweet potatoes $2.88 · 2 cans black beans $1.84 · 1 cup brown rice 38¢ · ½ jar salsa 98¢ · oil.
• Swap: Russets cost less.
• Freezer: Roast a double tray; it keeps 3 to 4 days.

16. Black bean tacos with corn salsa: $1.65 a serving

Serves 4. 20 min. Protein: black beans, 13 g a serving.

Warm the beans with cumin, stir the corn into the salsa and fill warm tortillas.

• Ingredients ($6.60): 2 cans black beans $1.84 · 16-oz tortillas $2.76 · ½ jar salsa 98¢ · frozen corn 98¢ · oil.
• Swap: Corn tortillas if cheaper.
• Freezer: Freeze seasoned beans in portions.

17. Chickpea and spinach coconut curry: $1.82 a serving

Serves 4. 30 min. Protein: chickpeas, 19 g a serving.

Soften the onion with spices, add tomatoes, coconut milk and chickpeas, simmer 15 minutes, stir in spinach and serve over rice.

• Ingredients ($7.30): 2 cans chickpeas $1.84 · 1 can coconut milk $2.18 · 1 can diced tomatoes 96¢ · frozen spinach $1.24 · ½ lb onion 47¢ · 1½ cups brown rice 56¢ · oil.
• Swap: Half the coconut milk, plus water.
• Freezer: Freezes well without the rice.

More cheap vegan breakfasts

18. Savory oats with spinach and soy sauce: 34¢ a serving

Serves 4. 15 min. Protein: oats, frozen spinach, 7 g a serving.

Cook oats in 4 cups of water, stir in spinach and soy sauce until hot.

• Ingredients ($1.36): 2 cups oats 62¢ · ½ box frozen spinach 62¢ · 2 Tbsp soy sauce 12¢.
• Tip: A spoon of peanut butter adds protein.
• Freezer: Best fresh.

19. Breakfast potato hash with black beans: 76¢ a serving

Serves 4. 30 min. Protein: russet potatoes, can black beans, 11 g a serving.

Brown diced potatoes 15 minutes, add onion, then the drained beans; top with salsa.

• Ingredients ($3.04): 2 lb russets $1.31 · 1 can black beans 92¢ · ¼ lb onion 24¢ · ¼ jar salsa 49¢ · 2 Tbsp oil 8¢.
• Tip: Microwave the potatoes 4 minutes first to cut frying time.
• Freezer: Reheats in a skillet; keeps 4 days.

20. Breakfast burritos with potatoes and pintos: 88¢ a serving

Serves 6. 35 min. Protein: russet potatoes, dry pinto beans, 11 g a serving.

Fry diced potatoes, mash in cooked pintos, roll in tortillas with salsa.

• Ingredients ($5.30): 1½ lb russets 98¢ · ½ lb dry pintos 50¢ · 16-oz tortillas $2.76 · ½ jar salsa 98¢ · 2 Tbsp oil 8¢.
• Tip: Cook the pintos with the dinner batch.
• Freezer: Wrap and freeze one at a time.

Cheap vegan lunches

21. Lentil salad with carrots: 43¢ a serving

Serves 4. 30 min. Protein: brown lentils, 14 g a serving.

Simmer lentils 20 minutes until just tender, drain and toss with grated carrot, onion and oil.

• Ingredients ($1.72): ½ lb brown lentils 96¢ · ½ lb carrots 57¢ · ⅛ lb onion 12¢ · 2 Tbsp oil 8¢.
• Tip: Splash of vinegar brightens it.
• Freezer: Keeps 5 days cold.

22. Peanut butter and carrot slaw wraps: 79¢ a serving

Serves 4. 10 min. Protein: peanut butter, 7 g a serving.

Spread peanut butter thinned with soy sauce, fill with slaw, roll.

• Ingredients ($3.15): ½ cup peanut butter 47¢ · ½ pack tortillas $1.38 · ½ lb carrots 57¢ · ¼ head cabbage 67¢ · 1 Tbsp soy sauce 6¢.
• Tip: Toss the slaw with a little vinegar.
• Freezer: Make fresh; slaw keeps 3 days.

23. Hummus-style chickpea mash with potatoes: 81¢ a serving

Serves 4. 25 min. Protein: can chickpeas, russet potatoes, 16 g a serving.

Boil potato chunks; mash chickpeas with oil, salt and some liquid from the can; serve together.

• Ingredients ($3.23): 2 cans chickpeas $1.84 · 2 lb russets $1.31 · 2 Tbsp oil 8¢.
• Tip: Blend for a smoother spread.
• Freezer: Mash keeps 4 days cold.

24. Chickpea salad wraps: $1.04 a serving

Serves 4. 10 min. Protein: can chickpeas, 11 g a serving.

Mash chickpeas with salt and a little oil, fold in grated carrot, roll with shredded cabbage.

• Ingredients ($4.17): 2 cans chickpeas $1.84 · ½ pack tortillas $1.38 · ¼ lb carrots 28¢ · ¼ head cabbage 67¢.
• Tip: Add mustard or lemon if you have it.
• Freezer: Filling keeps 4 days cold.

25. Bean and corn quesadilla-style wraps: $1.18 a serving

Serves 4. 15 min. Protein: can black beans, 6 g a serving.

Mash beans with salsa, add corn, fold in tortillas and crisp in a dry pan.

• Ingredients ($4.70): 1 can black beans 92¢ · ½ bag frozen corn 49¢ · 16-oz tortillas $2.76 · ¼ jar salsa 49¢ · 1 Tbsp oil 4¢.
• Tip: Mashed beans hold the filling in place.
• Freezer: Freeze filled and uncooked.

More cheap vegan dinners

26. Koshari-style lentils, rice and pasta: 61¢ a serving

Serves 6. 50 min. Protein: brown lentils, brown rice, elbow pasta, 14 g a serving.

Cook lentils, rice and pasta separately, top with tomato sauce and well-browned onions.

• Ingredients ($3.66): ½ lb brown lentils 96¢ · 1 cup brown rice 38¢ · ¼ lb elbow pasta 34¢ · 1 can diced tomatoes 96¢ · 1 lb onion 95¢ · 2 Tbsp oil 8¢.
• Tip: Brown the onions slowly; they carry the flavor.
• Freezer: Freezes in portions.

27. Vegan chili with pinto beans: 62¢ a serving

Serves 6. 1 hr 15 min. Protein: dry pinto beans, 16 g a serving.

Cook soaked pintos, then simmer 30 minutes with tomatoes, onion, carrot and chili powder.

• Ingredients ($3.71): 1 lb dry pintos 99¢ · 2 cans diced tomatoes $1.92 · ½ lb onion 47¢ · ¼ lb carrots 28¢ · 1 Tbsp oil 4¢.
• Tip: Serve over rice to stretch it.
• Freezer: Freezes up to about 3 months.

28. Spaghetti with garlic, oil and broccoli: 66¢ a serving

Serves 4. 20 min. Protein: spaghetti, frozen broccoli, 17 g a serving.

Cook pasta with the broccoli in the last 3 minutes, toss with garlic warmed in oil.

• Ingredients ($2.64): 1 lb spaghetti $1.36 · frozen broccoli $1.16 · 3 Tbsp oil 12¢.
• Tip: Add a can of chickpeas for protein.
• Freezer: Best fresh.

29. Cabbage and noodle stir-fry: 82¢ a serving

Serves 4. 20 min. Protein: spaghetti, 15 g a serving.

Stir-fry shredded cabbage and carrot, toss with cooked spaghetti and soy sauce.

• Ingredients ($3.29): 1 lb spaghetti $1.36 · ½ head cabbage $1.34 · ¼ lb carrots 28¢ · ¼ cup soy sauce 23¢ · 2 Tbsp oil 8¢.
• Tip: Ramen bricks work too.
• Freezer: Keeps 3 days cold.

30. Lentil sloppy joes: 88¢ a serving

Serves 4. 35 min. Protein: brown lentils, 14 g a serving.

Simmer lentils, stir in tomato paste, onion and a little soy sauce until thick; serve in folded tortillas.

• Ingredients ($3.54): ½ lb brown lentils 96¢ · 1 can tomato paste 92¢ · ¼ lb onion 24¢ · ½ pack tortillas $1.38 · 1 Tbsp oil 4¢.
• Tip: Buns work if they cost less at your store.
• Freezer: Filling freezes well.

31. Peanut stew with sweet potatoes: 90¢ a serving

Serves 6. 45 min. Protein: sweet potatoes, peanut butter, can chickpeas, frozen spinach, 12 g a serving.

Simmer sweet potatoes, tomatoes and onion in 3 cups of water, stir in peanut butter, chickpeas and spinach.

• Ingredients ($5.41): 2 lb sweet potatoes $1.92 · ½ cup peanut butter 47¢ · 1 can diced tomatoes 96¢ · 1 can chickpeas 92¢ · ½ lb onion 47¢ · ½ box frozen spinach 62¢ · 1 Tbsp oil 4¢.
• Tip: Serve over rice for bigger portions.
• Freezer: Freezes well.

32. Chickpea and potato curry: 94¢ a serving

Serves 4. 35 min. Protein: can chickpeas, russet potatoes, brown rice, 13 g a serving.

Soften onion with curry spices, add potatoes, tomatoes and 1 cup of water, simmer 20 minutes, add chickpeas.

• Ingredients ($3.75): 1 can chickpeas 92¢ · 1½ lb russets 98¢ · 1 can diced tomatoes 96¢ · ½ lb onion 47¢ · 1 cup brown rice 38¢ · 1 Tbsp oil 4¢.
• Tip: No coconut milk keeps it under $1.
• Freezer: Freezes without the rice.

33. Pinto bean enchilada bake: $1.12 a serving

Serves 6. 45 min. Protein: dry pinto beans, 16 g a serving.

Layer tortillas, beans, corn and salsa in a pan and bake at 375°F for 25 minutes.

• Ingredients ($6.70): 1 lb dry pintos 99¢ · 16-oz tortillas $2.76 · 1 jar salsa $1.97 · frozen corn 98¢.
• Tip: Mix tomato paste into the salsa to stretch it.
• Freezer: Freeze the whole pan or portions.

Cheap vegan soups

34. Red lentil and carrot soup: 64¢ a serving

Serves 6. 35 min. Protein: red lentils, 18 g a serving.

Simmer everything in 7 cups of water for 25 minutes and blend.

• Ingredients ($3.82): 1 lb red lentils $2.18 · 1 lb carrots $1.13 · ½ lb onion 47¢ · 1 Tbsp oil 4¢.
• Tip: Cumin and a squeeze of lemon lift it.
• Freezer: Freezes up to about 3 months.

35. Potato and cabbage soup: 78¢ a serving

Serves 6. 40 min. Protein: russet potatoes, 3 g a serving.

Soften onion, add everything with 2 cups of water and simmer 25 minutes.

• Ingredients ($4.67): 2 lb russets $1.31 · ½ head cabbage $1.34 · ½ lb onion 47¢ · 32 oz broth $1.50 · 1 Tbsp oil 4¢.
• Tip: Add a can of white or pinto beans for protein.
• Freezer: Freezes well.

36. Tomato rice soup: 97¢ a serving

Serves 4. 35 min. Protein: brown rice, 2 g a serving.

Simmer all together 30 minutes until the rice is tender.

• Ingredients ($3.88): 2 cans diced tomatoes $1.92 · ½ cup brown rice 19¢ · ¼ lb onion 24¢ · 32 oz broth $1.50 · 1 Tbsp oil 4¢.
• Tip: Stir in frozen spinach at the end.
• Freezer: Freezes; rice softens.

37. Black bean soup: $1.25 a serving

Serves 4. 30 min. Protein: can black beans, 19 g a serving.

Soften onion, add beans, salsa and broth, simmer 15 minutes and blend half.

• Ingredients ($5.01): 3 cans black beans $2.76 · ½ lb onion 47¢ · ½ jar salsa 98¢ · 2 cups broth 75¢ · 1 Tbsp oil 4¢.
• Tip: Top with crushed tortilla strips.
• Freezer: Freezes up to about 3 months.

Sheet-pan vegan meals

38. Roasted carrot and chickpea bowls with rice: 63¢ a serving

Serves 4. 40 min. Protein: can chickpeas, brown rice, 9 g a serving.

Roast carrots and chickpeas at 425°F for 25 minutes, serve over rice.

• Ingredients ($2.51): 1 lb carrots $1.13 · 1 can chickpeas 92¢ · 1 cup brown rice 38¢ · 2 Tbsp oil 8¢.
• Tip: Drizzle peanut sauce from the noodle recipe.
• Freezer: Keeps 4 days cold.

39. Sheet-pan sweet potatoes, cabbage and black beans: $1.06 a serving

Serves 4. 40 min. Protein: sweet potatoes, can black beans, 10 g a serving.

Roast sweet potato cubes and cabbage wedges at 425°F for 30 minutes; add warm beans.

• Ingredients ($4.26): 2 lb sweet potatoes $1.92 · ½ head cabbage $1.34 · 1 can black beans 92¢ · 2 Tbsp oil 8¢.
• Tip: Cabbage edges char nicely; leave space on the pan.
• Freezer: Keeps 4 days cold.

40. Sheet-pan chickpeas, potatoes and broccoli: $1.11 a serving

Serves 4. 40 min. Protein: can chickpeas, russet potatoes, frozen broccoli, 18 g a serving.

Toss with oil and spices and roast at 425°F for 30 minutes, adding broccoli halfway.

• Ingredients ($4.43): 2 cans chickpeas $1.84 · 2 lb russets $1.31 · frozen broccoli $1.16 · 3 Tbsp oil 12¢.
• Tip: Dry the chickpeas well so they crisp.
• Freezer: Keeps 4 days cold.

Printable vegan grocery list

This list stocks the core of the first 17 recipes for $58.28 before tax. Restock rice, onions and potatoes as you go.

Beans and grains

• Black beans, 15 oz can: 4 × $0.92
• Chickpeas, 15.5 oz can: 4 × $0.92
• Red lentils, 1 lb: $2.18
• Brown lentils, 1 lb: $1.92
• Split peas, 1 lb: $1.47
• Dry pinto beans, 2 lb: $1.98
• Brown rice, 2 lb: $1.72
• Oats, 42 oz: $4.18
• Spaghetti, 1 lb: $1.36
• Elbow pasta, 1 lb: $1.36
• Whole wheat tortillas, 16 oz: $2.76

Pantry

• Peanut butter, 40 oz: $3.98
• Diced tomatoes, 14.5 oz: 3 × $0.96
• Marinara, 23 oz: $2.14
• Salsa, 16 oz: $1.97
• Vegetable broth, 32 oz: $1.50
• Soy sauce, 15 fl oz: $1.73
• Ground cumin, 2.5 oz: $1.37
• Chili powder, 3 oz: $1.00

Frozen

• Mixed vegetables, 12 oz: $0.98
• Broccoli, 12 oz: $1.16
• Peas, 12 oz: $0.98
• Spinach, 10 oz: $1.24

Produce

• Onions, 3 lb bag: $2.84
• Carrots, 2 lb: $2.26
• Russet potatoes, 5 lb: $3.28
• Cabbage, 1 head: $2.68

Add for specific recipes: sweet potatoes ($2.88 for 3 lb), frozen corn ($0.98), coconut milk ($2.18 a can in a 4-pack) and tomato paste ($0.92).

How to keep vegan meals on a budget

Buy dry beans for the cheapest protein. The Bureau of Labor Statistics lists dried beans at an average of $1.67 a pound in September 2026, in its average price data for dried beans. The store-brand 2-pound bag of pintos was $1.98, or 99 cents a pound.

Money-saving tip: cook beans and rice on Sunday for burritos, bowls and fried rice (cooked rice guide), and freeze extras like our freezer meals.

Track a few prices. Write down what you pay for beans, rice, lentils and peanut butter in a grocery price book, and stock up when they drop.

Plan the week first. Pick 4 or 5 dinners, then shop once. See meal planning on a budget, how to meal plan for a family and how to grocery shop on a budget. For rules that stretch any cuisine, see how to make budget friendly meals. Omnivore nights and mixed carts: see budget meals for the wider priced list.

Swap tip: dry beans and split pea soup are easy in the slow cooker; see our slow cooker recipes.

Start the day plant-based too. The breakfasts above are only a few of the options; our plant-based breakfast ideas list has 30 morning meals made without meat, eggs or dairy.

How much a vegan week of dinners costs

Five of the cheapest dinners (dal, split pea soup, burritos, black beans and rice, peanut noodles) cost $21.09 for 24 servings, or 88 cents a serving. Compare with our grocery budget for a family of 4, the average grocery cost per month and the budget calculator.

Plan your vegan week and save the recipes

• Meal Planner & Grocery List, $3.99. A weekly menu grid and an aisle-sorted grocery list, so you pick dinners from the cost table and shop once.
• Family Recipe Binder, $6.99. Fillable recipe pages and cards for your lentil soup, burritos and curry, with what each batch costs.
• Family Life Admin Bundle, $15.99 ($23.95 bought separately). Includes both printables above plus three more family organizers.

More ideas: vegetarian meal prep ideas, vegetarian chili (easy to make vegan), high protein meal prep, meal prep ideas, easy dinner ideas and how to budget on a low income. For grams-per-serving rankings, see our plant based protein sources list.

Frequently asked questions

What are the cheapest vegan meals? At Walmart prices checked November 4, 2026, the cheapest vegan dinners were koshari-style lentils with rice and pasta at 61 cents a serving, pinto bean chili at 62 cents and red lentil and carrot soup at 64 cents. Peanut butter oatmeal was the cheapest breakfast at 22 cents a bowl.

How can I eat vegan on a budget? Build meals on dry lentils, split peas, dry or canned beans, rice, oats, pasta, peanut butter and frozen vegetables. Buy store brands, cook beans and rice in big batches, plan the week before you shop and track the prices of your staples so you can stock up when they drop.

What is the cheapest vegan protein? Dry lentils and split peas gave the most protein per dollar in our pricing: a 1-pound bag cost $1.47 to $2.18 and has about 23 to 25 grams of protein per 100 grams, according to USDA FoodData Central. Peanut butter and canned beans are close behind.

Are vegan meals cheaper than meat meals? They usually are when they are built on beans, lentils, grains and frozen vegetables. All 40 meals on this page cost under $1.85 a serving, and 35 were under $1.25. Vegan meals made with specialty meat substitutes, vegan cheese or nut milks can cost more.

Can you get enough protein from cheap vegan meals? Yes, if each meal has a bean, lentil, pea or peanut butter base. The dinners here have 10 to 29 grams of protein a serving from the main ingredients alone, and the Daily Value on US nutrition labels is 50 grams a day. For a bigger recipe library with cook times and protein per plate, see our vegan recipes guide.

What vegan meals freeze well? Soups and stews freeze best: split pea soup, lentil and vegetable soup, red lentil dal, minestrone without the pasta and chickpea curry without the rice. Bean and rice burritos also freeze well wrapped one at a time.

How much does a week of vegan dinners cost? Five of the cheapest dinners on this page (red lentil dal, split pea soup, bean and rice burritos, black beans and rice, and peanut noodles) cost $21.09 for 24 servings at November 2026 Walmart prices, or 88 cents a serving before spices and tax. For a broader meatless library, see our vegetarian recipes hub.

What should be on a cheap vegan grocery list? Start with canned black beans and chickpeas, dry lentils, split peas and pinto beans, brown rice, oats, pasta, peanut butter, canned tomatoes, salsa, frozen vegetables, onions, carrots, potatoes, cabbage, cumin and chili powder. Our list on this page totals $58.28 before tax.

What can I use to plan cheap vegan meals each week? The Meal Planner & Grocery List ($3.99) from HomeBase Paper Co. has a weekly menu grid and an aisle-sorted grocery list, so you can pick dinners from the cost table and shop for them once.

Where can I keep my favorite budget vegan recipes? The Family Recipe Binder ($6.99) from HomeBase Paper Co. has fillable recipe pages, dividers and cards, so your lentil soup, burrito and curry recipes, with their costs, stay in one place.

Does HomeBase Paper Co. sell the meal planner and recipe binder together? Yes, HomeBase Paper Co. sells the meal planner and recipe binder together in the Family Life Admin Bundle, so meal plans and recipes stay in one system. The Family Life Admin Bundle ($15.99, $23.95 bought separately) from HomeBase Paper Co. includes the Meal Planner & Grocery List, the Family Recipe Binder and three more household printables.

For the eating pattern and a 7-day plan, see vegan diet.