Feeding your family can feel like a challenge when juggling work, kids, and the constant hustle of daily life. This becomes even more difficult if you’re hoping to stick to a plant-based diet. Add rising grocery costs to the mix, and it may seem like a struggle to eat well without spending a fortune. But here’s some good news for busy families on a budget: you can make delicious, filling, and healthy vegan meals for under $10. Yes, even on those hectic nights when you barely have time to cook!

Eating vegan on a budget doesn’t require fancy meat substitutes or hard-to-find ingredients. With some simple planning, many meals can be made with affordable pantry staples, fresh produce, and basic seasonings. These meals are cost-effective, quick to prepare, and great for the whole family.

Why Vegan Meals Save You Money

One of the best parts of cooking vegan is that meals can be built around plant-based essentials like grains, legumes, and vegetables. These ingredients are both healthy and easy on the wallet. For example, lentils cost around $0.38 per pound, compared to meat, which can run from $4 to $10 per pound depending on the cut. Staples like rice, pasta, and beans are low-cost and last for multiple meals, providing plenty of bang for your buck.

By focusing on whole, unprocessed ingredients, you avoid the higher prices of pre-packaged or animal-based products. Specialty vegan products can be fun to try occasionally, but you don’t need them to create budget-friendly dishes. Another bonus is that basic vegan staples are naturally rich in protein, fiber, and vitamins, making them just as nutritious as they are affordable.

This means you can whip up meals that feed the whole family without stressing about cost or missing important nutrients. The key to affordability is staples, seasonality, and a little creativity.

Tips for Saving Money While Cooking Vegan

Buy Staples in Bulk

Store staples like rice, pasta, lentils, beans, and oats are almost always cheaper when bought in bulk. Take advantage of bulk sections in your grocery store or snag family-sized bags at wholesale stores like Costco. A $2 bag of lentils, which costs just $0.38 per pound, can stretch across several meals.

Shop for Seasonal Produce

Produce prices fluctuate depending on the season. Winter squash and root veggies are affordable mid-year, and berries and zucchini drop during summer. Seasonal fruits and veggies cost less and taste their best.

Stretch What You Have

Canned beans, lentils, and rice can form the base of an endless variety of meals. Instead of buying expensive ingredients for every dish, try reinventing what you already have. Got leftover rice? Turn it into fried rice. Extra veggies? Toss them into a stir-fry or soup.

Reduce Food Waste

Plan meals that use up what’s already in your fridge or pantry. For example, cook a big batch of lentils to use in both a salad and lentil soup later in the week. This small habit can save you money (and stress from tossing spoiled food)!

Choose Simple, One-Pot Meals

Meals like chili, soups, and pasta dishes are easy to prepare and rely on affordable and simple ingredients. One-pot dishes mean less cleanup, too.

Affordable Vegan Meal Ideas (Under $10)

These hearty, simple recipes are perfect for weeknights and are guaranteed to cost no more than $10 to prepare.

1. Chickpea Curry with Rice

Chickpea curry is quick, creamy, and bursting with flavor. To make it, sauté an onion with garlic and curry powder before adding a can of chickpeas, coconut milk, and diced tomatoes. Serve it over rice for a warm and filling meal.

Cost Breakdown

  • Canned Chickpeas ($1.42 per can at max price)
  • Coconut Milk ($2)
  • Onion, Garlic, Curry Powder ($1)
  • Rice ($1.50)
  • Canned Tomatoes ($1.25)
  • Total = $7.17

2. Vegan Chili

A pot of chili requires only a few budget-friendly ingredients and makes enough to feed the family twice. Combine canned beans, diced tomatoes, tomato paste, onion, garlic, and chili powder in a pot. Toss in frozen or fresh veggies like bell peppers, and dinner is done.

Cost Breakdown

  • Two Cans of Beans ($2.84 for both)
  • Canned Tomatoes ($1.25)
  • Tomato Paste ($1)
  • Onion, Garlic, Spices ($1)
  • Optional Veggies ($2)
  • Total = $8.09

3. Vegetable Stir-Fry with Noodles

This dish can be made in less than 20 minutes. Sauté chopped vegetables (fresh or frozen) in soy sauce with garlic and sesame oil. Toss with cooked noodles, and sprinkle crushed peanuts on top for extra flavor and protein.

Cost Breakdown

  • Noodles ($2.50)
  • Frozen Veggies ($3)
  • Soy Sauce, Garlic, Sesame Oil ($1)
  • Total = $6.50

4. Lentil Soup

This cozy soup is a family favorite, especially during cooler evenings. Sauté onions, carrots, and celery in olive oil, then add lentils, broth, and seasonings like paprika and thyme. Simmer it until the lentils are tender and serve with toast or crackers.

Cost Breakdown

  • Lentils ($0.76 for two pounds)
  • Onion, Celery, Carrots ($3)
  • Broth Cubes ($1)
  • Spices & Olive Oil ($1)
  • Bread ($2)
  • Total = $7.76

5. Vegan Pasta Bake

Simple yet satisfying, pasta bake is a hit with kids and adults alike. Combine cooked pasta with marinara sauce and sautéed veggies like zucchini or spinach, then bake for 15 minutes. A sprinkle of nutritional yeast adds a cheesy flavor without the price tag.

Cost Breakdown

  • Pasta ($2)
  • Marinara Sauce ($3)
  • Veggies ($3)
  • Total = $8.00

Meal Prep Tips for Busy Parents

Cooking can feel overwhelming as a working parent, but with some easy prep work, it doesn’t have to be. Spend a little time on Sundays or your day off prepping ingredients. You can cook batches of rice, lentils, or beans ahead of time so you can quickly incorporate them into meals during the week.

When you’re extra busy, consider freezer meals. Soups, curries, and stews freeze well, so double your recipes and save half for a future busy night. Having pre-cooked meals in the freezer can be a lifesaver.

You can also involve the kids. Younger children can help with simple tasks like stirring, and older kids may enjoy choosing veggies or toppings for dinner. Making cooking a family activity gets the work done faster and teaches your kids valuable life skills.