Going vegan can seem daunting, especially when it comes to grocery shopping on a budget. As a busy Black woman myself, I know how hard it can be to keep costs down while still eating healthy, plant-based meals. But I’m here to tell you it’s totally possible!

In fact, when I was vegan I could eat a nutritious plant-based diet for $20 or less per week cooking at home, including feeding my family of five (well technically let’s say 4 because hubby opted to stay a carnivore at the time, and also note that the kids were 7 and younger at the time)

In this post, I’ll share my tips for how to eat vegan for $20 a week, including my favorite budget-friendly foods from when I was a full-blown vegan, where to shop, meal planning advice, and some of my personal stories of shopping and cooking on a tight budget as a vegan.

With a little planning and creativity in the kitchen, you can enjoy a wide variety of delicious vegan meals without breaking the bank!

Table of Contents

Make Beans and Legumes Your Best Friends

One of the most cost-effective ways to meet your protein needs on a vegan diet is to load up on beans, lentils, chickpeas, and other legumes. When I was vegan, I liked to stock up on a variety of dried beans which I could get for around $1 per pound. Canned beans were another great option when I was pressed for time. I’d look for low-sodium or no-salt-added canned beans to limit sodium intake or just be sure to rinse them in water first.

Related: Black Vegan Women: Unveiling the Secret Power and Movement!

Some of my go-to bean recipes from when I ate vegan included:

• Red beans and rice
• Hearty minestrone soup
• Chickpea salad sandwiches
• Nachos with black beans, rice, corn, and cilantro
• Lentil sloppy joes

Beans helped me stay full and satisfied on a tight budget. They’re packed with fiber, plant-based protein, and important nutrients like iron. I found that preparing a big pot of beans yielded enough for multiple meals throughout the week. Getting creative with seasonings meant I never got bored!

Fill Up on Inexpensive Fruits and Veggies

Fresh produce can get pricey, but I found plenty of fruits and vegetables that were gentle on my wallet when I was vegan. I routinely bought bananas for about 50 cents per pound, apples for around $1 pound, and oranges for under $1 each. Frozen vegetables like spinach, broccoli, peas, and vegetable medleys were another budget-friendly way to get nutrients.

Some affordable fresh veggies I recommend are:

• Potatoes
• Carrots
• Onions
• Cabbage
• Green beans
• Frozen veggie mixes

For fruit, opt for:

• Bananas
• Apples
• Oranges
• Melons (in season)

Don’t be afraid to buy frozen! The nutrients are just as robust as fresh. I threw frozen veggie mixes into stir-fries, stews, and curries for quick and healthy meals.

Pro tip: Check for markdowns on soon-to-expire produce at your grocery store. I scored major deals this way!

Shop Smart at the Grocery Store

Where you shop makes a big difference in how far your $20 will go every week. I got most groceries at discount grocery chains like Aldi and Lidl. Their produce, grains, beans, and more were impressively affordable.

I also shopped at my local international market where I could get spices, sauces, rice, and other staples in bulk for much less. Your city likely has similar options to Mexican, Asian, or Indian markets filled with vegan-friendly foods. Don’t be afraid to try some new ingredients to expand your culinary horizons!

When I shopped at a regular supermarket, I always checked for sales, coupons, and loyalty card discounts. Buying store-brand items instead of name brands typically saved money too.

Pro tip: Check the unit prices listed on the shelf tags. This helps compare and find the best deal. For example, peanut butter may be cheaper per ounce by buying a large jar instead of a small one.

Plan Out Your Meals

Making a weekly meal plan was essential for vegan eating on a budget. Before heading out for groceries each week, I decided on 3-5 recipes to make and map out the needed ingredients.

Planning ahead helped me use up leftovers and prevent food waste, which adds up fast. I also found and printed coupons for items on my shopping list to maximize savings. Services like Instacart and Shipt can also help save time with grocery pickup and delivery.

Meal prepping was another great habit for eating vegan affordably. I devoted a couple of hours on Sunday afternoons to prepping veggies, grains, and protein sources for quick meals during the busy work week.

And especially to ensure the kids had their lunches for the week, I had to and still even to this day do some form of meal prep preferably on a Sunday. Prepping is how to eat vegan for $20 a week consistently.

A quick tip: I used containers like these which are pictured below spread across my kitchen below, on Amazon. I got enough for every day of the week to ensure that I could get all the meals done in one swoop. And yes that means when I was prepping lunches for the girls I had 15 (3 girls x 5 days in the week) on the counter getting filled up. Nice thing is, these containers come as 20-packs and are low priced! Grab those exact containers here.

Some of my affordable go-to meals when I was vegan included:

• Lentil Sloppy Joes: I loved making these for my daughters especially. They were a hit and so easy. I threw sweet potatoes on the side and they were the perfect complement. The cost per serving I’d estimate to be around $.80 if not less.

• Sweet Potatoes with Broccoli and Chickpeas: This meal always felt gourmet to me and was delicious inexpensive and easy. The cost per serving I’d say was roughly $1.25.

• Chickpea Salad: I really enjoyed chicken salad so this vegan alternative was amazing. I also needed a good option for my kids to take for their lunch. This takes just a little bit more work than the other options because of all the chopping involved (use a food processor) but it was delicious in a sandwich or with crackers. The estimated cost per serving is probably around $.50 per serving. And yes, I could’ve taken a way better picture, who knew I’d whip out this photo to readers on the blog?

Having homemade vegan muffins ready to grab could also save money compared to buying prepared vegan foods.

Get Creative in the Kitchen

Learning how to eat vegan for $20 a week made me more creative in the kitchen. I learned how to make staple grocery items like non-dairy milk, yogurt, bread, hummus, and more from scratch. This allowed me to control ingredient quality while saving money.

Don’t be afraid to experiment with new vegan recipes to find budget-friendly favorites. I enjoyed “veganizing” traditionally non-vegan dishes like mac and cheese, soups, stews, and casseroles. Cookbooks like Eat Plants B*tch by Pink Cole, founder of Slutty Vegan provide inspiration for living a plant-based life in a mind-blowing way..

Treat Yourself Occasionally

While my everyday vegan diet was pretty simple and affordable, I occasionally splurged on more expensive vegan products. When I really wanted that new vegan cheese or frozen dessert I saw at the store, I budgeted for it as a treat. Embracing how to eat vegan for $20 a week, involves still enjoying the pleasures and treats you crave along the way.

Of course, I loved supporting vegan businesses, but learned which treats gave me the most satisfaction so I could indulge mindfully. Having a modest special food budget still allowed me to enjoy my vegan lifestyle without overspending.

Final Tips on How to eat vegan for $20 a Week

Eating nutritious vegan meals for $20 or less per week is doable with determination and smart planning. Here are a few final tips:

• Keep a running grocery list – Note needed items throughout the week to shop efficiently.
• Bring your own bags – This avoids fees for using plastic bags at many supermarkets.
• Don’t shop hungry – You’re more likely to make impulsive buys if famished. Have a snack beforehand.
• Price match items – Ask stores to match a competitor’s price if you spot a better deal elsewhere.
• Learn to use everything – For example, repurpose wilting produce into smoothies or soups.
• Have backups on hand – Canned or frozen goods fill gaps if you run short during the week.
• Review weekly ads – Search for digital coupons and plan meals around what’s on sale.

And here’s a super pro tip: If you’re feeling tech-savvy, open your pantry and let ChatGPT know what you have on hand. It can suggest to you some amazing ways to create deliciousness with what you already have at home.

With a passion for cooking, strategic meal planning, and smart shopping, eating vegan on a budget is absolutely possible. I was proud to have crafted a healthy plant-based lifestyle that fit my financial target.

Mastering how to eat vegan for $20 a week takes dedication, but the rewards for your wallet and well-being are immense. I hope these tips from my time as a vegan inspire you in your own plant-based journey!

Let me know in the comments if you have any of your own advice for eating vegan meals affordably.