Frugal Feasting: Budget-Friendly Plant-Based Meals That Cost Less Than a Latte

Think it’s too expensive to eat a plant-based diet? Well, I used to be one of the many that thought that also. If there’s one thing that eating a plant-based diet over the years has taught me it’s that I can feed my family (or just my husband and I now) for way less than half of what I used to spend per week on groceries. See my post on what I used to spend weekly before going plant-based.

Here are 10 recipe ideas that are not only budget-friendly (under $5 per meal!) but also nutrient-dense and simple. Adjustments can be made to the ingredients and seasonings based on you and your family’s personal preferences, what you already have on hand in your pantry, fridge and freezer (and save even MORE money!) and the ingredients available to you at your local stores. Make mealtime even faster by cooking the rice and beans ahead of time and storing them in the fridge until ready to use.

Having a well-stocked pantry is one key to keeping your weekly grocery bill down and having ingredients for a healthy quick meal at your fingertips! Get my Whole Food Plant-Based Pantry Staples checklist here.

Give these nutritious and affordable plant-based meals a try using what you already have, tonight!

Legend:

• PS = Pantry Staple

• MP = Meal Prep ahead of time for even faster meals

• Each recipe serves approximately two adults.

Lentil Rice Soup - $2.84

1/2 yellow onion, diced - $0.35

3 carrots, diced - $0.29

3 ribs celery, chopped - $0.33

1 cup dry lentils - $0.34

2 cups brown rice, cooked - $0.29

½ container grape tomatoes, halved - $1.24

3 Tbsp vegetable bouillon - PS

1 Tbsp Italian seasoning - PS

1 Tbsp garlic powder - PS

2 Tbsp apple cider vinegar, optional - PS

4 cups water (more if you prefer it more soupy)

Total meal cost: $2.84

1. In a Dutch oven or heavy bottom pot sauté onion, carrots, and celery until softened over medium to high heat.

2. Add lentils, tomatoes, vegetable bouillon, water and seasonings and bring to a boil.

3. Reduce heat to low, cover and let simmer about 40 minutes or until rice and lentils are tender.

Sweet Potato and Black Bean Quesadillas – $3.13

1 large or two small sweet potatoes, peeled and diced - $0.73

1 can of black beans, drained and rinsed - $0.82

1 tsp ground cumin - PS

1 tsp smoked paprika - PS

1 tsp garlic salt or powder - PS

4 corn tortillas - $0.40

12 oz salsa - $1.18

Total meal cost: $3.13

1. Boil sweet potatoes until tender, drain and mash with black beans and spices.

2. Spread the mixture onto one tortilla, top with another tortilla.

3. Lay in a large flat pan or griddle and cook until golden on one side, flip and cook other side.

4. Slice into wedges and serve with salsa.

Pasta with Tomatoes and Spinach - $3.42

1 box pasta of choice - $0.98

½ cup cooked lentils [MP] - $0.34

1-28 oz can crushed tomatoes - $1.52

6 oz frozen spinach - $0.58

1 tsp garlic powder - PS

1 Tbsp Italian seasoning - PS

1 tsp ground nutmeg - PS

1 tsp dried basil - PS

Total meal cost: $3.42

1. Cook pasta and lentils according to package instructions.

2. To a sauce pan over medium to high heat add crushed tomatoes, and simmer.

3. Stir in spinach to wilt.

4. Add in drained pasta and lentils.

Chickpea and Spinach Curry - $3.52

2 cups brown rice, cooked [MP] - $0.29

½ yellow onion, diced - $0.35

1 can of chickpeas, drained and rinsed - $0.82

1-28 oz can diced tomatoes - $1.48

6 oz frozen spinach - $0.58

1 tsp turmeric - PS

1 tsp cumin powder - PS

1 tsp ground coriander - PS

1 tsp garlic powder - PS

Total meal cost: $3.52

1. Cook rice according to package instructions.

2. Sauté onions and curry spices until onion is translucent.

3. Add in chickpeas tomatoes and spinach and simmer for 10 minutes.

4. Serve over rice.

Chickpea and Vegetable Stir-Fry - $3.65

1 bag of frozen stir-fry mixed vegetables - $2.54

1 can of chickpeas, drained and rinsed - $0.82

2 cups cooked brown rice [MP] - $0.29

2 Tbsp soy sauce - PS

2 Tbsp rice vinegar - PS

2 tsp garlic powder - PS

Total meal cost: $3.65

1. Cook rice according to package directions.

2. In a large sauce pan, dry sauté mixed vegetables over medium to high heat until tender.

3. Once the vegetables are cooked through, add chickpeas and soy sauce and sauté until heated through.

4. Serve over cooked rice.

Broccoli Tofu Noodles - $4.08

½ yellow onion, sliced into half moons - $0.35

1 block of tofu - $1.59

1 bag frozen broccoli florets - $1.16

Spaghetti noodles - $0.98

3 Tbsp soy sauce - PS

2 Tbsp maple syrup - PS

2 tsp garlic powder - PS

1 Tbsp onion powder - PS

Total meal cost: $4.08

1. Cook noodles according to package directions.

2. Slice tofu into cube pieces. In a small bowl toss cubes with soy sauce, maple syrup, rice vinegar and onion powder. Set aside to marinate.

3. Sauté onions and broccoli in large saucepan over medium to high heat until broccoli thawed.

4. Add in the tofu cubes with remaining dressing and sauté until tofu and onion starts to brown.

5. Toss drained noodles into pan and mix well.

Black Bean and Corn Salad - $4.13

1 cup lentils, cooked [MP] - $0.34

1 can of black beans, drained and rinsed - $0.82

1 bag frozen corn kernels - $0.98

½ container grape tomatoes, halved - $1.24

1/2 red onion, diced - $0.50

1 lime, juiced - $0.25

1 tsp cumin powder - PS

1 tsp smoked paprika - PS

Total meal cost: $4.13

1. Cook lentils according to package directions.

2. In a medium sized bowl mix black beans, corn, tomatoes, red onion, and cilantro.

3. Toss with lentils and dress with lime, cumin and smoked paprika.

4. OPTIONAL: use some of the extra tortillas, cut into wedges and bake into tortilla chips and turn this salad into a dip!

Sweet Potato Bounty Bowl - $4.24

2 cups rice, cooked [MP] - $0.29

2 sweet potatoes, diced and roasted - $1.46

1 can white beans, drained and rinsed - $0.82

1 avocado, diced - $0.50

½ container grape tomatoes, halved - $1.24

Quick pickled ½ red onion, sliced into half moons - $0.50

1 lime, cut into wedges - $0.25

Total meal cost: $4.24

1. Add the onions to a small bowl with a splash of vinegar and set aside.

2. Cook rice according to package directions.

3. Dice the sweet potatoes and roast in the oven or sauté in a pan until soft.

4. Assemble the bowls by layering rice, sweet potatoes, beans, avocado and top with pickled onions and a squeeze of lime juice.

Minestrone Soup – $4.54

½ half yellow onion - $0.35

2 carrots, diced - $0.29

1 can white beans, drained and rinsed - $0.82

1-28 oz can crushed tomatoes - $1.52

1 lemon, juiced - $0.58

1 tsp dried basil - PS

1 tsp dried oregano - PS

2 tsp garlic powder - PS

3 Tbsp vegetable bouillon - PS

4 cups water (more if you prefer it more soupy) 

1 box pasta of choice - $0.98

Total meal cost: $4.54

1. Add onion and carrots to a heavy bottomed stockpot or Dutch oven and sauté over medium to high heat until onions become translucent.

2. To the pot add the white beans, crushed tomatoes, spices, bouillon and water and bring to a boil. Add in the pasta, cover and reduce heat to a simmer for 10 minutes or until pasta is al dente.

3. Add lemon juice when done cooking and stir well.

Black Bean and Corn Tacos - $4.86

1 bell pepper, cut into thin strips - $1.48

1 cup of frozen corn kernels - $0.98

1 can of black beans, drained and rinsed - $0.82

1 tsp garlic powder - PS

2 tsp onion powder - PS

2 tsp cumin powder - PS

12 oz salsa - $1.18

4 corn tortillas - $0.40

Total meal cost: $4.86

1. Sauté bell pepper and corn until they start to char.

2. Add black beans, spices and sauté to warm beans through.

3. Spoon mixture into a tortilla, top with salsa.

4. OPTIONAL: Grate two carrots into a small bowl with 1 Tbsp vinegar and set aside until ready to eat, top tacos with a little of the quick pickled carrot.

Now you have an idea of how to save money, eat good AND still enjoy the occasional latte!

DISCLAIMER: These prices are unique to my area and may differ from your own grocery prices. These recipes are meant to provide inspiration to get you started thinking about simple, affordable, plant-based meal ideas – they do exist! Additionally, having some basic pantry staples like spices, cooking basics, and dry starches (think pasta, beans, lentils and whole grains!) on hand can help keep costs even lower.