Vegan Recipes: 106 Easy Plant-Based Meals Under $2 Each

The short answer: These 106 vegan recipes cost 25¢ to $1.82 a serving, $1.13 on average, and give you 14 g of protein per serving on average. Each one lists cost, protein and cook time, so you can pick dinner in a minute.

Fastest: 41 recipes are ready in 20 minutes or less, like peanut noodles with tofu and black bean tacos.

Most filling: 20 recipes have 20 g of protein or more per serving, led by tofu, lentils and chickpeas.

A full week: our 7-day vegan meal plan below costs $22.10 per person, or $44.20 for two adults, with about 50 g of protein a day.

Free and paid next step: get the free recipe book (we email it to you), or plan the week with the Meal Planner & Grocery List ($3.99).

Prices were checked November 5, 2026, using ALDI's online store prices and U.S. Bureau of Labor Statistics averages. Your store and region may differ.

Jump to a meal

Meal	Recipes	Cost range	Best pick
Breakfast	14	59¢ to $1.79	Peanut butter banana overnight oats
Lunch	14	69¢ to $1.73	Smashed chickpea salad sandwich
Bowls	10	81¢ to $1.70	Peanut tofu bowls
Pasta and noodles	12	51¢ to $1.39	Lentil bolognese
Curries and stews	11	$1.13 to $1.82	Chickpea coconut curry
Soups	11	$1.10 to $1.77	Coconut curry lentil soup
Tacos, burritos and wraps	10	73¢ to $1.53	Black bean tacos with avocado
Stir-fries and rice	10	78¢ to $1.41	Tofu fried rice
Sheet-pan and baked	8	47¢ to $1.69	Veggie lentil loaf
Snacks and sweets	6	25¢ to $1.05	Peanut butter oat energy bites

How we built and priced these vegan recipes

Every recipe here was written for a regular grocery store. No cashew cream, no specialty meat substitutes and no ingredients you'll use once. The protein comes from tofu, lentils, beans, chickpeas, peanut butter, oats and pasta.

Cost per serving is the gram weight of each ingredient times its shelf price, divided by servings. We added 10 cents a serving for spices, garlic, salt, vinegar and herbs. Most prices are ALDI's online prices from November 5, 2026, such as extra firm tofu at $1.65 a block, canned chickpeas at 95 cents and a 32 oz box of spaghetti at $2.09. Bananas, fresh tomatoes and romaine use the September 2026 BLS average price data, because they weren't listed online that day.
Protein comes from USDA FoodData Central values per 100 g, for example 17.3 g for firm tofu, 9 g for cooked lentils and 7 g for drained chickpeas. We count only the main ingredients, so the real number is a little higher.
Time is hands-on plus cooking time, starting from canned beans and dry pasta or rice. If you cook beans from dry, add about an hour and save more money.

Tip: If you're new to plant-based cooking, pick three recipes you already know in another form (chili, tacos and spaghetti) and make the vegan version first. Familiar meals are the easiest switch.

Want a whole list built around the lowest grocery bill? Our cheap vegan meals guide has 40 more recipes priced for tight weeks.

106 easy vegan recipes for every meal

Recipes are numbered so you can write them into your weekly planner. Cost and protein are per serving.

Vegan breakfast recipes

Breakfast is where most new vegans get stuck. Oats, tofu and peanut butter fix that. For more jars, see our overnight oats ideas.

#	Recipe	Cost/serving	Protein	Time	How to make it
1	Peanut butter banana overnight oats	89¢	19 g	5 min	Stir oats, almond milk and peanut butter in a jar, top with sliced banana, chill overnight.
2	Berry overnight oats	$1.55	16 g	5 min	Layer oats, milk and frozen berries in a jar; the berries thaw into a sauce by morning.
3	Tofu scramble with spinach and peppers	$1.72	28 g	15 min	Crumble tofu into a hot oiled pan with onion and pepper, season with turmeric, salt and black pepper, fold in spinach.
4	Breakfast tofu tacos	$1.13	26 g	15 min	Brown crumbled tofu with onion and chili powder, spoon into warm tortillas, top with salsa.
5	Peanut butter banana toast	59¢	16 g	5 min	Toast two slices, spread peanut butter, top with banana and cinnamon.
6	Avocado toast with white beans	99¢	15 g	5 min	Smash avocado and beans with lemon and salt, pile on toast.
7	Baked oatmeal with berries	90¢	10 g	40 min	Mix everything in a baking dish, bake 35 minutes at 375 F, cut into squares for the week.
8	Banana oat pancakes	61¢	11 g	20 min	Blend oats, banana, milk and flour into batter, cook small pancakes in a lightly oiled pan.
9	Chickpea potato breakfast hash	$1.29	13 g	25 min	Pan-fry diced potatoes until crisp, add onion, pepper and chickpeas with smoked paprika.
10	Sweet potato breakfast bowls	$1.18	11 g	25 min	Roast cubed sweet potato, warm black beans, top with salsa and avocado.
11	Strawberry banana smoothie	$1.71	10 g	5 min	Blend until smooth; oats and peanut butter make it filling.
12	Tofu breakfast burritos	$1.04	23 g	20 min	Brown diced potato, add crumbled tofu and spices, roll into tortillas with salsa, freeze extras.
13	Savory spinach oatmeal with chickpeas	$1.79	14 g	10 min	Cook oats in stock, stir in spinach and warm chickpeas, finish with soy sauce or hot sauce.
14	Quinoa breakfast porridge	$1.26	13 g	20 min	Simmer quinoa in almond milk with cinnamon until creamy, top with berries and peanut butter.

Tip: Tofu scramble tastes most like eggs with a pinch of turmeric for color and black salt (kala namak) if you can find it. Regular salt works fine.

Vegan lunch recipes

These pack well and hold up in the fridge until noon. Most are 10 to 20 minutes. Our lunch meal prep guide shows how to batch them on Sunday.

#	Recipe	Cost/serving	Protein	Time	How to make it
15	Smashed chickpea salad sandwich	$1.10	17 g	10 min	Mash chickpeas with lemon, mustard, onion and salt, pile on bread with spinach.
16	Hummus veggie wrap	$1.73	10 g	5 min	Spread hummus on a tortilla, add shredded carrot, spinach and sliced pepper, roll.
17	White bean and avocado wrap	$1.39	15 g	10 min	Mash beans and avocado with lemon and salt, spread on tortillas, add spinach and roll.
18	Lentil and tomato salad	69¢	13 g	30 min	Simmer lentils until just tender, cool, toss with tomato, onion, lemon and oil.
19	Black bean and corn salad	$1.14	10 g	10 min	Toss beans, thawed corn, pepper and onion with lime or lemon juice, oil and cumin.
20	Quinoa chickpea salad	98¢	11 g	25 min	Cook quinoa, cool, toss with chickpeas, tomato, lemon and oil.
21	Peanut cabbage crunch salad	72¢	10 g	15 min	Shred cabbage and carrot, whisk peanut butter with soy sauce and water, toss with chickpeas.
22	Tofu banh mi-style sandwich	95¢	26 g	20 min	Pan-fry sliced tofu with soy sauce, layer on bread with quick-pickled carrot and cabbage.
23	Mediterranean white bean salad	$1.14	12 g	10 min	Toss beans with tomato, onion, lemon, oil and dried oregano.
24	Pinto bean quesadilla-style crisps	$1.29	15 g	15 min	Mash pintos, spread on tortillas with pepper, fold and crisp in a skillet, dip in salsa.
25	Hummus pasta salad	$1.12	13 g	20 min	Cook pasta, cool, toss with hummus thinned with water, tomato and spinach.
26	Chickpea lettuce wraps	$1.27	11 g	10 min	Toss chickpeas in a peanut soy sauce, spoon into romaine leaves with carrot.
27	Leftover rice and bean lunch jars	74¢	8 g	10 min	Layer cooked rice, beans, corn and salsa in jars; reheat or eat cold.
28	Avocado chickpea toast	92¢	15 g	5 min	Mash avocado onto toast, top with crisped chickpeas and chili flakes.

Vegan bowls

Bowls are the easiest way to use leftovers: one grain, one protein, one vegetable and a sauce. A pot of rice cooked ahead makes every bowl a 10-minute meal. For a Tex-Mex version, see our burrito bowl meal prep.

#	Recipe	Cost/serving	Protein	Time	How to make it
29	Burrito bowls with cilantro-lime rice	$1.28	14 g	30 min	Cook rice with lime and herbs, top with warm beans, corn, salsa and avocado.
30	Teriyaki tofu rice bowls	$1.03	24 g	30 min	Bake cubed tofu, simmer soy sauce with sugar and garlic to glaze, serve over rice with broccoli.
31	Peanut tofu bowls	88¢	26 g	30 min	Brown tofu, whisk peanut sauce, serve over rice with shredded carrot and cabbage.
32	Mediterranean quinoa bowls	$1.47	14 g	25 min	Cook quinoa, top with chickpeas, tomato, lettuce and a spoon of hummus.
33	Roasted sweet potato and lentil bowls	83¢	15 g	35 min	Roast sweet potato, simmer lentils, serve over spinach with a lemon-oil dressing.
34	Falafel-style chickpea bowls	$1.16	15 g	30 min	Pulse chickpeas with flour, onion powder and cumin, pan-fry patties, serve over rice with tomato and hummus.
35	Korean-style gochujang tofu bowls	81¢	22 g	25 min	Glaze crisped tofu with a chili paste and soy sauce mix, serve over rice with slaw.
36	Cauliflower rice fajita bowls	$1.70	9 g	20 min	Saute peppers and onions, warm beans, serve over sauteed riced cauliflower with salsa.
37	Mushroom and black bean rice bowls	$1.14	14 g	25 min	Brown mushrooms with onion and soy sauce, add beans, serve over rice.
38	Lentil taco bowls	99¢	18 g	30 min	Simmer lentils with taco spices and tomato paste, serve over rice with lettuce, corn and salsa.

Vegan pasta and noodle recipes

Pasta is the cheapest base on this list. Lentils turn a jar of marinara into a sauce with 21 g of protein per serving. Our pasta recipes guide has more sauces to try.

#	Recipe	Cost/serving	Protein	Time	How to make it
39	Creamy vegan tomato pasta	$1.16	17 g	20 min	Blend white beans into warm marinara for a creamy sauce, toss with pasta and spinach.
40	Lentil bolognese	85¢	21 g	40 min	Simmer lentils with onion, carrot and marinara until thick, serve over spaghetti.
41	Peanut noodles with tofu	80¢	30 g	20 min	Toss hot spaghetti with peanut butter, soy sauce and hot water, top with seared tofu and carrot.
42	Pasta primavera with peas	99¢	15 g	20 min	Saute zucchini and pepper, add peas, toss with pasta, oil, garlic and lemon.
43	Mushroom marinara penne	$1.20	15 g	25 min	Brown mushrooms and onion, add marinara, toss with penne.
44	Vegan baked ziti	$1.16	23 g	45 min	Blend tofu with lemon, garlic and salt into a ricotta, layer with pasta and marinara, bake 25 minutes.
45	White bean and spinach pasta	$1.39	20 g	20 min	Simmer beans in stock with garlic, mash a few to thicken, toss with pasta and spinach.
46	Broccoli peanut stir-fried noodles	74¢	17 g	20 min	Stir-fry broccoli, add cooked spaghetti and peanut soy sauce, toss until glossy.
47	One-pot tomato lentil pasta	$1.09	18 g	30 min	Simmer pasta, lentils, tomatoes and stock in one pot until the liquid is absorbed.
48	Sweet potato mac and cheese	53¢	13 g	30 min	Blend cooked sweet potato with almond milk, garlic and mustard into a cheesy sauce, toss with pasta.
49	Spaghetti with chickpea meatballs	$1.00	19 g	35 min	Pulse chickpeas with oats and Italian seasoning, roll and bake, serve on spaghetti with marinara.
50	Cold sesame-style noodle salad	51¢	13 g	20 min	Toss cooled noodles with shredded vegetables and a peanut soy dressing.

Tip: For a creamy sauce without dairy, blend a can of white beans with a little pasta water, garlic and lemon. It coats pasta like Alfredo and adds about 4 g of protein per serving.

Vegan curries and stews

Curries and stews taste better on day two, so they're perfect for leftovers. Light coconut milk works, but full-fat coconut milk gives the richest sauce. Serve over rice or with bread.

#	Recipe	Cost/serving	Protein	Time	How to make it
51	Chickpea coconut curry	$1.82	16 g	25 min	Simmer chickpeas, coconut milk and tomatoes with curry powder, stir in spinach, serve over rice.
52	Red lentil dal with spinach	$1.18	22 g	30 min	Simmer lentils with tomatoes, onion and spices until soft, stir in spinach, serve over rice.
53	Sweet potato chickpea curry	$1.16	13 g	30 min	Simmer cubed sweet potato and chickpeas in coconut milk with curry powder until tender.
54	Tofu tikka-style masala	$1.20	24 g	30 min	Brown tofu, simmer in spiced tomato and coconut sauce, serve with rice.
55	Three-bean vegan chili	$1.13	10 g	40 min	Simmer three beans with tomatoes, onion, pepper and chili spices for 30 minutes.
56	Moroccan-style chickpea stew	$1.30	11 g	35 min	Simmer everything with cumin, cinnamon and paprika until vegetables are soft.
57	Mushroom lentil stew	$1.43	16 g	40 min	Brown mushrooms, add lentils, vegetables, paste and stock, simmer until thick.
58	Thai-style peanut curry with vegetables	$1.33	25 g	25 min	Simmer coconut milk with peanut butter and curry paste, add vegetables and tofu, serve on rice.
59	Black bean and sweet potato stew	$1.28	10 g	35 min	Simmer with cumin and chili powder until the sweet potato breaks down.
60	Chana saag (chickpeas and spinach)	$1.78	15 g	25 min	Cook onion and spices, add tomatoes and chickpeas, wilt in spinach, serve over rice.
61	Cauliflower and pea curry	$1.74	12 g	25 min	Simmer riced cauliflower and peas in spiced tomato coconut sauce, serve with rice.

Vegan soup recipes

Soups are the best make-ahead vegan meal. Most freeze for 2 to 3 months. For more pots, see our soup recipes, minestrone soup and butternut squash soup.

#	Recipe	Cost/serving	Protein	Time	How to make it
62	Lentil, carrot and spinach soup	$1.24	12 g	45 min	Simmer lentils with vegetables, tomatoes and stock 35 minutes, stir in spinach.
63	White bean, potato and spinach soup	$1.77	11 g	30 min	Simmer beans, potatoes and onion in stock, mash a few beans, wilt in greens.
64	Black bean and tomato soup	$1.63	12 g	30 min	Simmer beans with onion, tomatoes and stock, blend half, top with salsa.
65	Creamy roasted tomato soup	$1.22	6 g	35 min	Simmer tomatoes and onion, blend with white beans until creamy.
66	Sweet potato peanut soup	$1.16	7 g	35 min	Simmer sweet potato with tomatoes and stock, blend with peanut butter.
67	Vegan minestrone	$1.24	7 g	40 min	Simmer vegetables in stock and tomatoes, add beans and small pasta for the last 10 minutes.
68	Creamy potato and onion soup	$1.10	5 g	35 min	Cook onion slowly, add potatoes and stock, simmer and blend with almond milk.
69	Vegetable noodle soup	$1.12	7 g	25 min	Simmer vegetables in stock, add broken spaghetti for 10 minutes.
70	Coconut curry lentil soup	$1.37	15 g	30 min	Simmer lentils and carrot in stock with curry powder, stir in coconut milk.
71	Mushroom rice soup	$1.41	5 g	35 min	Brown mushrooms, add vegetables, rice and stock, simmer 25 minutes.
72	Cabbage and white bean soup	$1.32	8 g	35 min	Simmer shredded cabbage with beans, carrot, tomatoes and stock.

Vegan tacos, burritos and wraps

Beans, salsa and a tortilla are a complete weeknight dinner in 15 minutes. Make extra burritos and freeze them for busy mornings.

#	Recipe	Cost/serving	Protein	Time	How to make it
73	Black bean tacos with avocado	$1.22	13 g	15 min	Warm spiced beans, fill tortillas, top with cabbage, avocado and salsa.
74	Sweet potato and pinto enchiladas	$1.29	12 g	40 min	Roll roasted sweet potato and beans in tortillas, cover with salsa, bake 20 minutes.
75	Lentil taco filling	73¢	15 g	25 min	Simmer lentils with onion, paste and taco spices until thick, serve in tortillas with lettuce.
76	Mushroom and pepper fajitas	$1.27	8 g	20 min	Sear sliced mushrooms, peppers and onion with fajita spice, serve in warm tortillas.
77	Bean and rice burrito bowls with salsa	$1.25	13 g	25 min	Serve seasoned pintos over rice with lettuce and salsa.
78	Crispy chickpea tacos	$1.07	15 g	25 min	Roast chickpeas with chili powder until crisp, fill tortillas with slaw and avocado.
79	Vegan tortilla soup	$1.53	9 g	30 min	Simmer beans, corn and tomatoes in stock with cumin, top with baked tortilla strips and avocado.
80	Tofu chorizo-style tacos	$1.01	22 g	25 min	Crumble tofu, fry hard with smoked paprika, chili and vinegar, serve in tortillas.
81	Bean and veggie burritos (freezer)	$1.04	13 g	35 min	Fill tortillas with rice, beans, corn and pepper, roll, wrap and freeze.
82	Loaded nachos with black beans	$1.39	12 g	15 min	Bake tortilla wedges until crisp, top with warm beans, tomato, salsa and avocado.

Vegan stir-fries and fried rice

Stir-fries use whatever vegetables are in the freezer. Press tofu for 15 minutes first so it browns instead of steaming. Our stir-fry guide covers sauces and timing.

#	Recipe	Cost/serving	Protein	Time	How to make it
83	Vegetable fried quinoa	$1.04	18 g	20 min	Stir-fry cooked quinoa with frozen vegetables and tofu, season with soy sauce.
84	Crispy baked tofu with broccoli	99¢	24 g	35 min	Toss tofu cubes in cornstarch and soy sauce, bake until crisp, serve with broccoli and rice.
85	General Tso-style tofu	89¢	23 g	30 min	Fry tofu, toss in a sweet, spicy soy glaze, serve with rice and broccoli.
86	Cabbage and tofu stir-fry	84¢	19 g	20 min	Stir-fry shredded cabbage, carrot and tofu over high heat, finish with soy sauce.
87	Garlic mushroom tofu stir-fry	$1.28	24 g	20 min	Brown mushrooms and tofu separately, add pepper and garlic soy sauce, serve on rice.
88	Sweet and sour chickpeas	$1.05	14 g	20 min	Simmer chickpeas and peppers in a tomato, vinegar and sugar sauce, serve on rice.
89	Peanut veggie stir-fry	90¢	13 g	20 min	Stir-fry vegetables, toss with peanut sauce, serve over rice.
90	Tofu fried rice	78¢	20 g	20 min	Fry day-old rice with crumbled tofu, peas and carrot, season with soy sauce.
91	Zucchini and chickpea stir-fry	$1.41	12 g	15 min	Stir-fry zucchini, onion and chickpeas, finish with soy sauce and garlic.
92	Lo mein-style spaghetti	78¢	13 g	20 min	Toss cooked spaghetti with stir-fried vegetables and soy sauce.

Sheet-pan and baked vegan dinners

One pan, little cleanup. Roast at 425 degrees Fahrenheit and spread everything in one layer so it browns.

#	Recipe	Cost/serving	Protein	Time	How to make it
93	Sheet-pan tofu and vegetables	$1.16	22 g	35 min	Roast cubed tofu and vegetables on one pan at 425 F for 30 minutes.
94	Stuffed sweet potatoes with black beans	$1.26	12 g	45 min	Bake sweet potatoes, split, fill with warm beans, salsa and avocado.
95	Loaded baked potatoes with chili	$1.07	10 g	60 min	Bake potatoes, top with a quick pinto chili.
96	Roasted chickpeas and cauliflower rice	$1.69	14 g	30 min	Roast chickpeas and pepper with spices, serve over sauteed riced cauliflower.
97	Sheet-pan potatoes, peppers and white beans	$1.17	10 g	35 min	Roast small potato cubes, peppers and onion, add beans for the last 10 minutes.
98	Shepherd's pie with lentils	95¢	16 g	60 min	Simmer lentils and vegetables in stock, top with mashed potatoes, bake 20 minutes.
99	Stuffed peppers with rice and beans	$1.60	10 g	50 min	Fill halved peppers with rice, beans, corn and tomatoes, bake 35 minutes.
100	Veggie lentil loaf	47¢	13 g	60 min	Mash cooked lentils with oats, vegetables and paste, bake in a loaf pan 45 minutes.

Vegan snacks and sweets

Snacks keep you from grabbing chips at 3 p.m. For store-bought dippers, homemade hummus is cheaper and has more protein. Find more in our healthy snacks list.

#	Recipe	Cost/serving	Protein	Time	How to make it
101	Peanut butter oat energy bites	25¢	6 g	10 min	Mix, roll into 24 balls, chill.
102	Roasted chili-lime chickpeas	61¢	8 g	35 min	Roast drained chickpeas at 400 F until crunchy, toss with chili and lime.
103	Hummus and carrot snack boxes	$1.05	8 g	10 min	Portion hummus, carrot sticks and toasted tortilla wedges into boxes.
104	Guacamole with tortilla crisps	75¢	5 g	15 min	Mash avocado with tomato, onion and lemon, serve with baked tortilla crisps.
105	Banana oat cookies	32¢	7 g	20 min	Mash banana, stir in oats and peanut butter, bake 15 minutes.
106	Vegan banana nice cream	76¢	2 g	5 min	Blend frozen banana and berries with a splash of milk until soft-serve thick.

Looking for morning meals specifically? Browse 30 plant-based breakfast ideas sorted by sweet, savory and make-ahead.

Quick vegan meals in 20 minutes or less

These lunches and dinners are fast enough for any weeknight. They all start from canned beans, tofu or quick-cooking pasta.

Recipe	Time	Protein	Cost/serving
Hummus veggie wrap (#16)	5 min	10 g	$1.73
Avocado chickpea toast (#28)	5 min	15 g	92¢
Smashed chickpea salad sandwich (#15)	10 min	17 g	$1.10
White bean and avocado wrap (#17)	10 min	15 g	$1.39
Black bean and corn salad (#19)	10 min	10 g	$1.14
Mediterranean white bean salad (#23)	10 min	12 g	$1.14
Chickpea lettuce wraps (#26)	10 min	11 g	$1.27
Leftover rice and bean lunch jars (#27)	10 min	8 g	74¢
Peanut cabbage crunch salad (#21)	15 min	10 g	72¢
Pinto bean quesadilla-style crisps (#24)	15 min	15 g	$1.29
Black bean tacos with avocado (#73)	15 min	13 g	$1.22
Loaded nachos with black beans (#82)	15 min	12 g	$1.39
Zucchini and chickpea stir-fry (#91)	15 min	12 g	$1.41
Tofu banh mi-style sandwich (#22)	20 min	26 g	95¢

Tip: Keep three things on hand for fast nights: a block of tofu, two cans of beans and a bag of frozen mixed vegetables. With rice or pasta, that's five different dinners.

High-protein vegan meals

These recipes have 20 g of protein or more per serving. For more high-protein ideas that include meat and dairy, see our high-protein meals list.

Recipe	Protein	Cost/serving
Peanut noodles with tofu (#41)	30 g	80¢
Tofu scramble with spinach and peppers (#3)	28 g	$1.72
Breakfast tofu tacos (#4)	26 g	$1.13
Tofu banh mi-style sandwich (#22)	26 g	95¢
Peanut tofu bowls (#31)	26 g	88¢
Thai-style peanut curry with vegetables (#58)	25 g	$1.33
Teriyaki tofu rice bowls (#30)	24 g	$1.03
Tofu tikka-style masala (#54)	24 g	$1.20
Crispy baked tofu with broccoli (#84)	24 g	99¢
Garlic mushroom tofu stir-fry (#87)	24 g	$1.28
Tofu breakfast burritos (#12)	23 g	$1.04
Vegan baked ziti (#44)	23 g	$1.16

How to get enough nutrients on a vegan diet

A vegan diet built on beans, grains, vegetables and fruit covers most nutrients. A few need attention. For protein, our plant based protein sources list ranks 30 foods by grams per serving.

Nutrient	Why it matters	Best vegan sources	Daily target for adults
Protein	Muscle, fullness	Tofu, lentils, beans, chickpeas, peanut butter	0.8 g per kg of body weight (about 54 g at 150 lb)
Vitamin B12	Nerves, red blood cells	Supplement, fortified plant milk, fortified cereal, nutritional yeast	2.4 micrograms
Iron	Carries oxygen in blood	Lentils, beans, tofu, spinach, oats	8 mg (men), 18 mg (women 19 to 50)
Calcium	Bones	Calcium-set tofu, fortified plant milk, broccoli	1,000 mg
Omega-3 (ALA)	Heart health	Ground flax, chia seeds, walnuts	1.1 g (women), 1.6 g (men)

Vitamin B12 is the one you can't skip. It's found naturally only in animal foods. The NIH Office of Dietary Supplements says vegans should take a B12 supplement or eat foods fortified with it.

Iron needs a helper. Iron from plants is absorbed less well than iron from meat. The NIH iron fact sheet says vegetarians may need almost twice as much iron as meat eaters. Eat beans and lentils with vitamin C foods like tomatoes, peppers or a squeeze of lemon to absorb more.

Protein adds up across the day. You don't need to combine proteins at every meal. Eating a mix of beans, grains, soy and nuts over the day gives you all the amino acids you need. Our 7-day plan below averages about 50 g a day per person.

7-day vegan meal plan

This plan uses 14 recipes from the list and builds in leftovers: four dinners make enough for the next day's lunch. Costs are for the food you eat, per person.

Day	Breakfast	Lunch	Dinner	Cost per person	Protein
Monday	Peanut butter banana overnight oats	Lentil and tomato salad	Lentil bolognese	$2.43	53 g
Tuesday	Tofu breakfast burritos	Lentil bolognese (leftovers)	Peanut tofu bowls	$2.77	70 g
Wednesday	Peanut butter banana overnight oats	Peanut tofu bowls (leftovers)	Chickpea coconut curry	$3.59	61 g
Thursday	Banana oat pancakes	Chickpea coconut curry (leftovers)	Black bean tacos with avocado	$3.65	40 g
Friday	Tofu breakfast burritos	Smashed chickpea salad sandwich	Three-bean vegan chili	$3.27	50 g
Saturday	Baked oatmeal with berries	Three-bean vegan chili (leftovers)	Tofu fried rice	$2.81	40 g
Sunday	Baked oatmeal with berries	Hummus veggie wrap	Shepherd's pie with lentils	$3.58	36 g

That's $22.10 per person for the week, or $44.20 for two adults. Add fruit or energy bites as snacks for a few dollars more.

Grocery list for two adults

Buying whole packages for this plan costs about $83.67 on the first trip if your pantry is empty. That's higher than the food you eat because oats, rice, oil, soy sauce and frozen berries last several weeks. After week one, you'll spend closer to $44.20.

Aisle	Buy	Price checked Nov 5, 2026
Pantry	1 x ALDI Long Grain White Rice 5 lb	$3.65
Pantry	1 x Reggano Spaghetti 32 oz	$2.09
Pantry	1 x Millville Old Fashioned Oats 42 oz	$4.39
Pantry	1 x Dakota's Pride Green Lentils 16 oz	$1.55
Pantry	1 x Peanut Delight Creamy Peanut Butter 16 oz	$1.65
Pantry	3 x ALDI Chickpeas 15.5 oz	$2.85
Pantry	2 x ALDI Black Beans 15 oz	$1.90
Pantry	1 x ALDI Pinto Beans 15.5 oz	$0.95
Pantry	1 x ALDI Cannellini Beans 15.5 oz	$0.95
Pantry	3 x Happy Harvest Diced Tomatoes 14.5 oz	$3.27
Pantry	1 x Reggano Marinara 23 oz	$2.09
Pantry	1 x Aldi Coconut Milk 13.66 fl oz	$1.99
Pantry	1 x Chef's Cupboard Vegetable Stock 32 oz	$1.89
Pantry	1 x Burman's Soy Sauce 15 oz	$1.85
Pantry	1 x Carlini Vegetable Oil 48 fl oz	$3.95
Pantry	1 x Casa Mamita Salsa 16 oz	$2.75
Pantry	1 lb all-purpose flour (BLS average, $0.55/lb)	$0.55
Produce	1 x Yellow Onions 3 lb	$2.65
Produce	1 x Whole Carrots 2 lb	$2.15
Produce	1 x Baking Potatoes 5 lb	$3.85
Produce	1 x Freshire Farms Green Peppers 3 ct	$2.39
Produce	1 lb cabbage ($0.75/lb)	$0.75
Produce	1 x Large Avocado	$0.55
Produce	2 lb bananas (BLS average, $0.66/lb)	$1.31
Produce	1 lb tomatoes (BLS average, $1.99/lb)	$1.99
Produce	1 x Simply Nature Organic Baby Spinach 5 oz	$3.09
Produce	1 x Lemons 2 lb	$4.09
Fridge and freezer	3 x Earth Grown Organic Extra Firm Tofu 14 oz	$4.95
Fridge and freezer	1 x Park Street Deli Hummus 10 oz	$2.85
Fridge and freezer	1 x Friendly Farms Unsweetened Almondmilk 64 fl oz	$2.29
Fridge and freezer	1 x Season's Choice Sweet Peas 12 oz	$0.95
Fridge and freezer	1 x Season's Choice Berry Medley 32 oz	$7.35
Fridge and freezer	1 x Pueblo Lindo Flour Tortillas 10 ct 17.5 oz	$2.09
Fridge and freezer	1 x L'oven Fresh 100% Whole Wheat Bread 20 oz	$2.05

Tip: Write prices into a grocery price book the first time you shop. After a month you'll know which store has the cheapest tofu and beans near you. Our meal planning on a budget guide shows the full weekly system.

Vegan swaps for everyday ingredients

Instead of	Use	Works in
Ground beef	Cooked lentils or crumbled tofu	Bolognese, tacos, sloppy joes, shepherd's pie
Chicken	Extra firm tofu or chickpeas	Stir-fries, curries, wraps, salads
Eggs (scrambled)	Crumbled tofu with turmeric	Breakfast burritos, scrambles
Eggs (baking)	1 mashed banana or 1 tbsp ground flax + 3 tbsp water	Pancakes, muffins, baked oatmeal
Cow's milk	Almond, soy or oat milk	Oats, smoothies, sauces
Cheese sauce	Blended sweet potato or white beans	Mac and cheese, baked ziti
Butter	Vegetable oil or peanut butter	Sauteing, toast, baking
Chicken stock	Vegetable stock	Soups, rice, curries

How long vegan leftovers keep

Food	Fridge	Freezer
Bean chili, curries and stews	3 to 4 days	2 to 3 months
Lentil and bean soups	3 to 4 days	2 to 3 months
Cooked pasta with sauce	3 to 4 days	1 to 2 months
Cooked rice and grains	3 to 4 days	1 to 2 months
Pressed or cooked tofu	3 to 4 days	Up to 3 months (texture gets chewier)
Burritos, wrapped	3 to 4 days	2 to 3 months
Overnight oats	Up to 4 days	Not recommended

Cool leftovers within 2 hours in shallow containers, and reheat to 165 degrees Fahrenheit. Store sauces apart from crunchy toppings so bowls don't go soggy.

Common mistakes when cooking vegan

Skipping the protein. A bowl of pasta with vegetables isn't a full meal. Add lentils, beans or tofu to every dinner, or you'll be hungry by 8 p.m.

Unpressed tofu. Wet tofu steams and falls apart. Press it between towels under a heavy pan for 15 minutes, then cut and brown it.

Bland beans. Canned beans need salt, acid and fat. Rinse them, then season with onion, garlic, a spice and a squeeze of lemon or a splash of vinegar.

Buying every substitute. Vegan cheese, burgers and nuggets cost $4 to $7 a package. Use them as treats, not staples, and your grocery bill stays low. Our family grocery budget guide shows what a normal week should cost.

Forgetting B12. It's the one nutrient food alone won't cover. Pick a fortified plant milk or take a supplement.

Vegan meal prep in 90 minutes

Pick one recipe from each of three groups and cook them together on Sunday:

Start the slow item (0 to 40 minutes). Simmer lentil bolognese or a pot of chili.
Cook the base (10 to 30 minutes). Make a big pot of rice and roast a tray of sweet potatoes at the same time.
Prep the protein (20 to 40 minutes). Press and bake a block of tofu, and mash chickpeas for sandwiches.
Mix overnight oats (5 minutes). Make four jars at once.
Pack it (15 minutes). Portion lunches into containers and label the freezer portions.

Need more structure? Our how to meal plan guide walks through a weekly routine, and vegetarian meal prep ideas adds options with eggs and cheese. Love chili? Try our vegetarian chili next, and see more balanced plates in healthy meals. Building plates around cubes? Our tofu recipes cover scramble, bowls and stir-fries.

Plan your vegan meals for the week

A look inside the HomeBase Meal Planner & Grocery List, with sample pages shown

A list of 106 recipes only helps if you decide which ones to cook. The Meal Planner & Grocery List ($3.99) has a weekly meal planner, a monthly menu, a meal prep checklist, an aisle-sorted grocery list, and pantry and freezer inventories. Write in the recipe numbers from this page and your grocery list is half done.

Keep the vegan dinners your family loves in the Family Recipe Binder ($6.99). It has section dividers, four recipe page layouts, 4x6 and 3x5 recipe cards and a conversion chart, so your best curry doesn't get lost in your phone.

Want both? The Family Life Admin Bundle is $15.99 (~~$23.95~~ bought separately). It includes the meal planner, the recipe binder, a kids chore chart, a newborn baby tracker and pet health records. See all our printable planners or bundles.

More plant-based and meal planning ideas:

Cheap vegan meals for the lowest grocery bill
Vegetarian recipes when you want eggs and cheese back on the menu
Healthy meal prep ideas for a full week of lunches
High-protein meal prep when you want more protein per container
Meal prep on a budget for a cheap Sunday cooking routine
How to grocery shop on a budget to make every recipe here cheaper

New to the pattern itself? Start with the vegan diet guide (what to eat, B12 and a 7-day plan), then come back for recipes.

Naturally vegan vegetable stew: ratatouille recipe.

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Baby logs, chore charts, pet records, meal plans and family recipes in one tidy set.

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Frequently asked questions

What are some easy vegan recipes? Easy vegan recipes start with beans, lentils, tofu, pasta or rice and take 30 minutes or less. Peanut noodles with tofu, black bean tacos, red lentil dal, chickpea coconut curry, tofu fried rice and peanut butter banana overnight oats are all easy, filling and under $2 a serving.

What do vegans eat in a day? A typical vegan day might be overnight oats with peanut butter for breakfast, a smashed chickpea sandwich for lunch and lentil bolognese for dinner, with fruit or energy bites as snacks. That day costs about $2.84 per person and has about 57 grams of protein.

How do vegans get enough protein? Vegans get protein from tofu, lentils, beans, chickpeas, peanut butter, whole grains and soy milk. Build each meal around one of them. A half block of extra firm tofu has about 34 grams of protein, and a cup of cooked lentils has about 18 grams.

Do vegans need a B12 supplement? Yes, vegans need a B12 supplement. Vitamin B12 is found naturally only in animal foods, so the NIH Office of Dietary Supplements advises vegans to take a supplement or eat B12-fortified foods such as fortified plant milk, cereal or nutritional yeast. Adults need 2.4 micrograms a day.

How do vegans get enough iron? Lentils, beans, tofu, spinach, oats and fortified cereal all supply iron. Plant iron is absorbed less well, so the NIH says vegetarians may need almost twice as much. Eating it with vitamin C, like tomatoes, peppers or lemon, helps your body absorb more.

What are good vegan recipes for beginners? Start with recipes that swap one familiar ingredient. Lentil bolognese, black bean tacos, vegetable fried rice with tofu, vegan chili and peanut butter toast all taste like meals you already know. They use cheap staples and don't need special equipment or hard-to-find ingredients.

What is the cheapest vegan meal? In our price check, peanut butter oat energy bites cost 25 cents a serving and veggie lentil loaf cost 47 cents. For full dinners, cold peanut noodle salad and sweet potato mac and cheese came in around 51 to 53 cents. Our cheap vegan meals guide has 40 more under $2.

Are vegan recipes healthy? Most vegan recipes built on beans, lentils, whole grains, vegetables and fruit are high in fiber and low in saturated fat. Vegan doesn't automatically mean healthy, though. Fries, chips and sweets can be vegan too, so keep a protein and a vegetable in every meal.

What can I use instead of cheese in vegan recipes? Blended white beans, cooked sweet potato with mustard, or tofu blended with lemon and garlic all make creamy sauces and fillings. Hummus works as a spread, and nutritional yeast adds a cheesy flavor. Our sweet potato mac and cheese and baked ziti use these swaps.

What can I use instead of eggs in vegan cooking? Crumbled tofu replaces scrambled eggs. For baking, use one mashed banana or one tablespoon of ground flax mixed with three tablespoons of water per egg. Oats and mashed beans bind veggie loaves, meatballs and patties.

How long do vegan leftovers last in the fridge? Cooked vegan dishes such as curries, chili, soups, pasta and grain bowls keep 3 to 4 days in the refrigerator, the same as other leftovers. Cool them within 2 hours in shallow containers and reheat to 165 degrees Fahrenheit.

Can I freeze vegan meals? Yes, you can freeze vegan meals. Chili, lentil soups, curries, bolognese sauce and bean burritos freeze well for 2 to 3 months. Freeze in flat portions, label them with the date, and thaw overnight in the fridge. Skip freezing salads, avocado and anything with crisp raw vegetables.

What planner helps me plan vegan meals? The Meal Planner & Grocery List ($3.99) from HomeBase Paper Co. is a printable with a weekly meal planner, a monthly menu, a meal prep checklist, an aisle-sorted grocery list and pantry and freezer inventories, so your vegan week is planned before you shop.

Where can I keep my favorite vegan recipes? The Family Recipe Binder ($6.99) from HomeBase Paper Co. is a printable with section dividers, four recipe page layouts, 4x6 and 3x5 recipe cards and a conversion chart. It keeps the vegan dinners your family likes in one place instead of scattered across screenshots.

Is there a bundle with the meal planner and recipe binder? Yes, there is a bundle with the meal planner and recipe binder. The Family Life Admin Bundle is $15.99, compared with $23.95 bought separately. It includes the Meal Planner & Grocery List, the Family Recipe Binder, a kids chore chart, a newborn baby tracker and pet health records.

Save the family favorites: get the free recipe book pages

Printable recipe pages and a recipe request card to send to relatives, so the dishes everyone loves end up in one book. You'll also get our weekly HomeBase email with easy meal planning ideas and family recipe tips.

Sources

USDA FoodData Central fdc.nal.usda.gov
NIH Office of Dietary Supplements: Vitamin B12 fact sheet for consumers ods.od.nih.gov
NIH Office of Dietary Supplements: Iron fact sheet for consumers ods.od.nih.gov
U.S. Bureau of Labor Statistics: Average price data, bananas, per lb data.bls.gov

106 easy vegan recipes with protein, time and cost per serving

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