Eating Well: A 7-Day Plant-Based Meal Plan for Two Under $75

Going plant-based sounds great, right? Lots of veggies, fruits, whole grains, and beans. It's supposed to be super healthy and good for you. But then you start thinking about the cost. Two people, seven days, all whole foods, and under $75? That sounds like a challenge, maybe even a magic trick! I mean, have you seen the price of some of those fancy plant-based meat substitutes or organic berries in winter? It can feel like you need to win the lottery to eat well. But here’s the good news: you don't need magic, just a few smart moves and a little planning.

I've been there, staring at an empty fridge and a not-so-empty wallet, wondering how I'd feed myself, let alone another person, for an entire week without breaking the bank. The secret to an affordable whole-foods plant-based (WFPB) diet for two isn't about cutting corners on nutrition, it’s about choosing your ingredients wisely, using smart shopping strategies, and getting a little creative in the kitchen. Let's explore how we can make healthy, delicious, and filling plant-based meals a reality without stressing about the grocery bill.

Mastering Your Grocery List: Staples and Savings

The first step to a budget-friendly WFPB meal plan is all about that grocery list. Forget the highly processed vegan alternatives; we're focusing on true whole foods. This means plenty of dried beans and lentils, whole grains like rice and oats, and a good mix of fresh and frozen vegetables. Buying these items in bulk can significantly cut down your costs. Think about it: a bag of dried lentils costs a fraction of what canned lentils do, and while they require a bit more cooking time, your wallet will thank you.

Another trick to keeping costs low is embracing frozen vegetables and fruits. They're often picked at their peak ripeness and flash-frozen, locking in nutrients. Plus, they're available year-round, regardless of the season, and usually much cheaper than fresh produce when it's out of season. Root vegetables like potatoes, sweet potatoes, carrots, and onions are also your best friends. They're inexpensive, versatile, and last a long time, making them perfect for meal prep. Don't forget about seasonal produce either; buying fruits and veggies when they're in season means they're usually more abundant and therefore cheaper.

Source: Flickr

Pantry staples are the backbone of any budget-friendly kitchen. Stock up on things like brown rice, oats, pasta, canned tomatoes, spices, and vegetable broth. These items have a long shelf life and can be transformed into countless delicious meals. When it comes to plant protein, prioritize dry beans (black beans, kidney beans, chickpeas), lentils, and affordable forms of tofu. These are packed with protein and fiber, keeping you full and satisfied.

Meal Prep: Your Wallet’s Best Friend

Meal prepping is a game-changer when you're trying to stick to a budget. Spending a few hours on a Sunday to cook a big batch of grains, beans, and chop some veggies will save you time and money throughout the week. When you have prepped ingredients, you're less likely to grab takeout or make impulse purchases, which are notorious budget-busters. Plus, you'll be able to easily throw together nutrient-dense meals even on busy weeknights.

Batch cooking helps you use up ingredients efficiently and prevents food waste. For example, if a recipe calls for half a can of beans, you can easily double the recipe and use the whole can, then portion out the leftovers for future meals or freeze them. This also means fewer trips to the grocery store, saving on gas and reducing the temptation to buy extra items.

A 7-Day WFPB Meal Plan for Two Under $75

Here’s a sample meal plan designed to feed two people for a week, keeping that $75 budget in mind. This plan focuses on affordable, nutrient-dense whole foods and minimizes food waste through strategic use of ingredients.

Grocery List Estimates (Prices will vary by region and store):

• Grains:
  • Brown Rice (1 large bag): $3.00
  • Rolled Oats (1 large container): $4.00
  • Whole Wheat Pasta (1 box): $1.50
  • Whole Wheat Tortillas (1 pack): $2.50
• Legumes:
  • Dried Black Beans (1 lb bag): $1.50
  • Dried Red Lentils (1 lb bag): $1.50
  • Canned Chickpeas (2 cans): $2.00
  • Tofu (1 block, firm or extra-firm): $2.50
• Vegetables (Fresh & Frozen):
  • Onions (2-3 large): $1.50
  • Garlic (1 head): $0.75
  • Carrots (1 bag): $1.50
  • Potatoes (1 large bag Russet or Yukon Gold): $4.00
  • Sweet Potatoes (2-3 medium): $2.00
  • Spinach (1 large bag fresh or frozen): $2.50
  • Frozen Mixed Vegetables (peas, corn, carrots - 1 large bag): $3.00
  • Cabbage (1 head): $2.00
  • Bell Peppers (2, any color): $3.00
  • Canned Diced Tomatoes (2 large cans): $2.00
  • Tomato Paste (1 small can): $1.00
• Fruits:
  • Bananas (bunch): $1.50
  • Apples (few): $2.00
  • Frozen Berries (1 bag): $4.00
• Other:
  • Peanut Butter (1 jar, natural): $4.00
  • Oat Milk or other plant milk (1 half-gallon): $3.00
  • Nutritional Yeast (small bag/container): $4.00
  • Soy Sauce/Tamari: (already in pantry, or small bottle): $2.00
  • Olive Oil (small bottle): $4.00
  • Spices (cumin, chili powder, curry powder, garlic powder, onion powder, salt, black pepper - assuming most are pantry staples, budget for any missing): $5.00
  • Vinegar (apple cider or white): $1.50

Estimated Grocery Total: ~$65.00 - $70.00

This leaves a little wiggle room for price fluctuations or if you want to add an extra fruit or vegetable. Remember, buying dried beans and cooking them yourself is often the biggest money saver.

Source: Pexels

Before You Start (Meal Prep Day - Sunday):

• Cook the entire bag of dried black beans and dried red lentils. Store cooked beans and lentils in separate containers in the fridge.
• Cook a large batch of brown rice.
• Chop onions, garlic, carrots, and bell peppers for the week’s recipes.

The Meal Plan

Day 1: Hearty Black Bean Burgers with Oven-Baked Fries

• Breakfast: Oatmeal with sliced banana and a sprinkle of cinnamon. (For two: 1 cup rolled oats, 2 cups water/plant milk, 2 bananas, cinnamon).
• Lunch: Leftover Lentil Soup (from last night's prep, or if you didn't prep, a quick chickpea and spinach salad with a simple vinaigrette).
• Dinner: Black Bean Burgers with Oven-Baked Fries.
  • Black Bean Burgers: Mash 1.5 cups cooked black beans. Mix with 1/4 cup cooked brown rice, 1/4 cup chopped onion, 1 minced garlic clove, 1 tbsp tomato paste, 1 tsp chili powder, 1/2 tsp cumin, and a pinch of salt and pepper. Form into 4 patties. Bake or pan-fry until golden.
  • Fries: Cut 2 large potatoes into fries, toss with a little olive oil, salt, and pepper. Bake at 400°F (200°C) until crispy.
  • Serve with: Whole wheat buns or lettuce wraps.

Day 2: Lentil Shepherd's Pie and Veggie Scramble

• Breakfast: Oatmeal with frozen berries. (For two: 1 cup rolled oats, 2 cups water/plant milk, 1 cup frozen berries).
• Lunch: Leftover Black Bean Burgers (eat as a burger or crumble over rice for a bowl).
• Dinner: Lentil Shepherd's Pie.
  • Base: Sauté 1/2 chopped onion, 2 diced carrots, 1/2 cup frozen mixed vegetables. Add 1.5 cups cooked red lentils, 1 can diced tomatoes, 1 cup vegetable broth, and seasonings (thyme, salt, pepper). Simmer until slightly thickened.
  • Topping: Mash 2 large cooked potatoes with a splash of plant milk and a pinch of salt. Spread over the lentil mixture.
  • Bake at 375°F (190°C) until heated through and topping is golden.

Day 3: Chickpea Curry and Rice

• Breakfast: Whole wheat tortillas with peanut butter and sliced banana. (For two: 2 tortillas, 4 tbsp peanut butter, 1 banana).
• Lunch: Leftover Lentil Shepherd's Pie.
• Dinner: Chickpea Curry with Brown Rice.
  • Curry: Sauté 1/2 chopped onion, 1 minced garlic clove, 1/2 chopped bell pepper. Add 1 can chickpeas (drained and rinsed), 1 can diced tomatoes, 1 cup vegetable broth, and 2 tbsp curry powder. Simmer for 15-20 minutes. Stir in 1-2 cups fresh or frozen spinach until wilted.
  • Serve with: Cooked brown rice.

Day 4: Pasta with Red Lentil Sauce

• Breakfast: Oatmeal with sliced apple. (For two: 1 cup rolled oats, 2 cups water/plant milk, 2 apples, diced).
• Lunch: Leftover Chickpea Curry and Rice.
• Dinner: Whole Wheat Pasta with Red Lentil Sauce.
  • Sauce: Sauté 1/2 chopped onion and 2 minced garlic cloves. Add 1.5 cups cooked red lentils, 1 large can crushed tomatoes, 1 cup vegetable broth, and Italian seasoning (oregano, basil), salt, and pepper. Simmer for 20 minutes.
  • Serve with: Cooked whole wheat pasta.

Day 5: Speedy Black Bean Tacos

• Breakfast: Whole wheat tortillas with peanut butter and sliced banana.
• Lunch: Leftover Pasta with Red Lentil Sauce.
• Dinner: Speedy Black Bean Tacos.
  • Filling: Warm 1.5 cups cooked black beans with 1/2 cup frozen corn, 1/2 cup chopped bell pepper, and 1 tbsp chili powder.
  • Serve with: Whole wheat tortillas, shredded cabbage (from Day 6 prep), and a squeeze of lime (if you have it).

Day 6: Veggie Stir-Fry with Rice

• Breakfast: Oatmeal with frozen berries.
• Lunch: Leftover Black Bean Tacos.
• Dinner: Veggie Stir-Fry with Brown Rice.
  • Stir-Fry: Heat a little olive oil in a pan. Add 1 cup chopped cabbage, 1 diced carrot, 1/2 chopped bell pepper, and 1 cup frozen mixed vegetables. Sauté until tender-crisp.
  • Sauce: In a small bowl, whisk together 2 tbsp soy sauce, 1 tbsp vinegar, 1 minced garlic clove, and a pinch of red pepper flakes (optional). Pour over veggies and stir to coat.
  • Serve with: Cooked brown rice. For extra protein, you can press and cube half of the tofu block and pan-fry it until golden before adding to the stir-fry.

Day 7: Tofu Scramble and Loaded Baked Potatoes

• Breakfast: Tofu Scramble.
  • Scramble: Crumble 1 block of firm or extra-firm tofu into a pan. Sauté with 1/4 chopped onion, 1 minced garlic clove, 1/2 cup chopped spinach, and a pinch of turmeric for color. Season with nutritional yeast (for a "cheesy" flavor), salt, and pepper.
• Lunch: Leftover Veggie Stir-Fry and Rice.
• Dinner: Loaded Baked Potatoes.
• Baked Potatoes: Bake 2 large potatoes until soft.
• Toppings: For the toppings, use the remaining cooked black beans (about 1 cup), warmed with a little chili powder. You can also sauté some of the remaining cabbage and bell pepper. Top with nutritional yeast for cheesy flavor.

Saving More in the Kitchen

Beyond the meal plan, there are a few other habits that can keep your grocery budget in check. Always check your pantry before shopping. You might be surprised what you already have that can be incorporated into meals. Get comfortable with simple recipes that rely on basic ingredients. There are tons of delicious, filling, and creative plant-based meals that don't require exotic ingredients or complex cooking methods.

Don't be afraid of leftovers! They're your best friend for lunches and quick dinners. Get creative with them – leftover rice can become fried rice, leftover beans can become a filling for burritos or a topping for salads. Finally, reduce food waste by proper storage of fresh produce and by using up everything you buy. Wilting greens can be added to soups or smoothies, and soft fruit can be used in oatmeal or baked goods.

Nourishing Your Body, Nurturing Your Budget

Eating a whole-foods plant-based diet doesn't have to be expensive, even for two people. By focusing on budget-friendly staples like dried beans, lentils, whole grains, and seasonal or frozen produce, you can create delicious, satisfying, and healthy meals without exceeding your $75 weekly budget. It takes a little planning, a little prep, and a lot of kitchen savvy, but the benefits for your health and your wallet are well worth the effort. So, go ahead, embrace the plant-based life without the financial stress – your body and bank account will thank you!

Key Takeaways: Affordable WFPB for Two 💸

💰 Shop Smart: Prioritize dried beans, lentils, whole grains, and frozen or in-season produce.
🥗 Meal Prep Magic: Cook big batches of staples like rice and beans on one day to save time and money.
🥔 Pantry Power: Stock up on versatile items like potatoes, oats, canned tomatoes, and essential spices.
🔄 Love Leftovers: Repurpose extra portions for future meals to minimize food waste.
🧑‍🍳 Cook at Home: Simple, homemade plant-based meals are usually far cheaper and healthier than eating out.

a

Copy Success

a

Copy Success