Affordable Plant-Based Eating: A One-Week Vegan Meal Plan

Eating a whole-food, plant-based diet can be budget-friendly and nutritious. Staples like brown rice, potatoes, and beans are not only affordable but also form the backbone of a healthy diet. To illustrate this, we’ve created a one-week vegan meal plan that demonstrates how to prepare delicious meals and snacks for just $9 a day. This plan is designed for one person and allows you to maximize your budget while enjoying a variety of flavors. The meal prep includes leftovers for lunch, making your week both convenient and cost-effective.

Meal Prep Overview

To simplify your cooking, we recommend starting your meal prep on Sunday, as Day 1 will be your most intensive cooking day. You’ll prepare three recipes: a Hearty Lentil Ragu, a Chickpea Pasta Salad with Walnut Dressing, and a versatile Parsley-Lemon Hummus that you can enjoy throughout the week.

Day 1 Meal Guide

Breakfast: Overnight Oats with Apple

Start your day with a nutritious and filling breakfast. Prepare overnight oats by heating 1 cup of prepped oats in a pan or microwave, adding a splash of plant milk or water. Top with half a diced apple and a sprinkle of ground cinnamon for a sweet, satisfying start to your day.

Lunch: Chickpea Pasta Salad with Walnut Dressing

For lunch, create a vibrant Chickpea Pasta Salad. In a bowl, combine:

• 2 cups shredded romaine lettuce
• 1 cup cooked penne pasta
• 1 cup cooked chickpeas
• ½ cup each of diced carrot, celery, tomato, and red bell pepper (reserve some red bell pepper for later)
• 2 tablespoons minced onion

For the dressing, blend the following in a food processor:

• 2 tablespoons walnuts
• 1½ teaspoons finely chopped fresh parsley
• 1½ teaspoons white wine vinegar or apple cider vinegar
• ¼ teaspoon garlic powder
• ⅛ teaspoon sea salt
• Freshly ground black pepper to taste

Blend until smooth, then toss with the salad mixture. This dish is refreshing and provides a balance of protein and fiber.

Dinner: Hearty Lentil Ragu with Penne

End your day with a warm and hearty dinner. The Hearty Lentil Ragu can be prepared with lentils, tomatoes, and your favorite vegetables, served over penne pasta. This dish is not only filling but also rich in nutrients, making it an excellent choice for dinner.

Snack: Parsley-Lemon Hummus

For a healthy snack, enjoy Parsley-Lemon Hummus. In a blender, combine:

• 3 cups cooked chickpeas
• ½ cup packed fresh parsley
• 3 tablespoons lemon juice
• ½ teaspoon garlic powder
• Sea salt and freshly ground black pepper to taste

Blend until smooth, adding 1 to 2 tablespoons of water as needed to reach your desired consistency. Serve with celery sticks (three stalks sliced in half) for a crunchy and nutritious snack. Store any leftovers in an airtight container in the refrigerator.

Prep for Tomorrow

To make the next day’s cooking easier, cook an entire bag of brown rice according to package directions and soak black beans overnight. This prep work sets you up for success in the following days, ensuring that you stick to your budget while enjoying diverse and healthy meals.

Conclusion

This one-week vegan meal plan demonstrates that eating plant-based doesn’t have to break the bank. By focusing on affordable staples and incorporating leftovers, you can create a variety of delicious meals that nourish both your body and your wallet. With a little planning and preparation, you can enjoy a healthy lifestyle without overspending. Happy cooking!

Source and Photo credit : Fork over knives