No dairy, no eggs, no meat meal plan. This vegan meal plan should feed two adults for one week. This plan assumes you have nothing in your kitchen. All prices are from Walmart. If you don’t like an item don’t buy it, or replace it with something you do like. If you already have some grocery staples this may be cheaper. This meal plan has a lot more prep work than my other meal plans. If you want to use this meal but you’re not vegan you can use regular cheese instead of dairy free. Additionally you can add meat to many of the meals if you are not vegan.
Related: Meal Plan- $50 For One Person For Two Weeks
To Buy
- Avocados- 5.14 (bag 4-6)
- Cauliflower- 1.24 (frozen)
- Carrots- 1.23 (16 oz bag)
- Cucumber- .75 (1)
- Broccoli – 3.60 (32 oz frozen)
- Lettuce- 2.80 (Romain)
- Tomatoes- 1.98 (1 lb)
- Onions- 2.94 (3 lb bag)
- Potatoes- 2.97 (5 lb)
- Sweet potatoes – 4.30 (3lb bag)
- Bananas- x5 1.70
- Bread- 1.98
- Oats- 3.52 (42 oz)
- Quinoa – 2.97 (16 oz tricolored)
- Tortillas- 2.86 (20 count fajita)
- Beans- 2.22 (32 oz black beans)
- Tortilla chips- 1.80 (10 oz great value)
- Rice- 1.90 (32 oz)
- Peanut butter- 4.48 (64 oz)
- Jelly- 2.74 (30 oz grape)
- Cheese (dairy free)- 4.00 (7.1 oz daiya)
- Coconut milk- x2 4.46 (13.5 oz imperial dragon)
- Curry powder-3.60 (1.8 oz great value)
- Soy sauce- 1.58
Total: $63.96
Breakfast
- Avocado Toast- either mash an avocado on top of toast, or slice it
- Oatmeal- boil water and pour over oats, or make overnight oats by soaking them overnight
- Toast & jelly- spread jelly on a piece of toast
- Pb & banana toast- spread pb on toast then top with sliced or mashed banana
Lunch
- Pb & J- spread pb and j between two pieces of bread
- Cauliflower wrap- wrap cucumber, carrots, cauliflower, avocado, broccoli and whatever other veggies you want in a tortilla
- Power bowl- cook quinoa and serve beans & veggies over top
- Quesadillas- cook two tortillas with avocado, beans, and dairy free cheese between them
Dinner
- Nachos- top tortilla chips with beans, lettuce, tomatoes, avocado, and dairy free cheese
- Fried rice– cook rice with soy sauce and add in veggies
- Yellow curry– cook potatoes and onions in coconut milk and curry powder, serve over rice
Related: Vegan Sweet Potato Casserole
Snacks & Sides
- Potatoes- baked, mashed, diced- however you like them
- Toast- topped with PB, jelly, avocado anything
- Bananas- topped with PB, jelly, or served over oats
Related: How To Make A Snack Drawer
Meal Plan
- Sunday
- Breakfast– avocado toast
- Lunch– quesadillas
- Dinner– curry
- Monday
- Breakfast– oatmeal
- Lunch– cauliflower wraps
- Dinner– fried rice
- Tuesday
- Breakfast– toast & jelly
- Lunch– PB & J
- Dinner– curry
- Wednesday
- Breakfast– avocado toast
- Lunch– power bowl
- Dinner– nachos
- Thursday
- Breakfast– oatmeal
- Lunch– quesadillas
- Dinner– curry
- Friday
- Breakfast– PB & banana toast
- Lunch– power bowl
- Dinner– fried rice
- Saturday
- Breakfast– jelly toast
- Lunch– leftovers
- Dinner– leftovers
Meal Prep
- Cook beans
- Cook rice
- Cook quinoa
- Chop & cook sweet potatoes
- Chop & cook sweet potatoes
- Chop onions
- Chop tomatoes
- Chop & shred carrots
- Chop cucumber
If You Can Afford More
- Apples- add them to your oats or eat them with peanut butter
- Garlic- this will add a lot of flavor to many dishes
- Mushrooms- these are great for adding flavor and texture to meals
- Corn- it’s not great nutritionally, but its tasty and a good filler
Other Vegan Meal Ideas
- Garlic noodles- noodles, garlic, oil, soy sauce, hoisin, green onion
- Mushroom stroganoff-mushroom, noodles, brown gravy
- Shepherd’s pie-carrots, green beans, lentils, topped with mashed potatoes
- Spaghetti- noodles, sauce, grated zucchini & carrots, sauteed mushrooms & onions
- Burrito- wrap beans and veggies in a tortilla
- Chili- use lentils instead of meat
- Bean soup- you can buy a premade package or make your own
