Easy, Quick, Budget-Friendly Vegan Menu

Looking for cheap, easy, budget-friendly and healthy meals? These vegan meals include quick vegan lunch and snack ideas, easy plant-based breakfasts, and satisfying vegan dinners.

Monday

Breakfast: Overnight oats with calcium-fortified plant milk

Snack: A handful of nuts (cashews, almonds, walnuts)

Lunch: Red lentil soup

Snack: Seasonal fruit

Dinner: Chickpea tacos

Tuesday

Breakfast: Tofu scramble with fresh veggies and wholegrain bread

Snack: Energy balls

Lunch: Rice and beans

Snack: A simple tomato and cucumber salad with your choice of crumbled tofu/chickpeas/beans and your favourite herbs

Dinner: Easy veggie pasta

Wednesday

Breakfast: (Grilled) peanut butter and apple sandwich

Snack: Vegetable sticks with sunflower seed cream cheese or hummus

Lunch: Warm soba noodle salad

Snack: Chia pudding with calcium-fortified plant milk (Tip: Make your chia pudding in the morning and keep it in the fridge until snack time!)

Dinner: Sweet potato and black bean chili

Thursday

Breakfast: White bean spread, hummus, or peanut/almond butter on bread

Snack: Tabbouleh salad (Tip: Make a batch ahead of time to have this easy vegan snack ready when you want it!)

Lunch: Potato and leek soup with baked chickpeas

Snack: An oatmeal cookie with calcium-fortified plant milk or orange juice

Dinner: Hearty roasted vegetable salad with crispy chickpeas

Friday

Breakfast: Hummus and veggie sandwich

Snack: A handful of trail mix (nuts, seeds, dried fruits)

Lunch: Three bean salad

Snack: Easy baked vegan Doritos

Dinner: Vegan fried rice with tofu

Saturday

Breakfast: Vegan chickpea “tuna” sandwich

Snack: Calcium-fortified vegan yogurt with fruit of choice

Lunch: Potato and pea coconut curry

Snack: Pretzels or carrots dipped in hummus

Dinner: Lentil Sloppy Joe

Sunday

Breakfast: Peanut butter oatmeal smoothie using calcium-fortified plant milk

Snack: A small bowl of popcorn, preferably air-popped (Tip: Try sprinkling it with nutritional yeast!)

Lunch: Pinto bean soup (Tip: Meal prep this soup to save time on the day!)

Snack: Pretzel-stuffed dates

Dinner: Polenta with mushrooms and beans