Where does the protein come from?

Tofu, chickpeas, black beans, lentils and peanuts, plus grains. The per-serving protein for each recipe is on the meal, and the weekly average is in the summary.

How much should two people spend on groceries a week?

This vegan balanced week lands at $143, or $3.41 a serving, with real package sizes. That is the till, not a best-case spreadsheet.

Does a vegan weekly meal plan come with a grocery list?

Yes. 39 items, sorted by aisle, sized for 2 of us. One shop. The list is on this page.

What do you eat on a vegan weekly meal plan?

Hummus cucumber pita bowl, Satay tofu cucumber crunch, Banana peanut spinach oats, Chickpea ratatouille with bread, Red pepper tahini tofu, plus 16 more. 21 meals, one list.

How do you meal prep this vegan weekly meal plan?

10 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.

Vegan weekly meal plan: a week of meals for $143 with grocery list

Balanced budget · 2 of us · Vegan

Protein from tofu, beans, lentils and nuts. Normal grocery-store ingredients, including the sauces.

This weekon budget

$143 for the week

Per serving: $3.41
Avg time: 27 min
Grocery list: 39 items

Meal BFF app

Make this week yours

Tell it about your kitchen and taste. It hands you the week and the list. Swap any meal.

The week

Why this week

A couple of nicer meals, a couple of cheap ones, nothing that makes you wince at checkout.

Two people is the sweet spot. Most things get used up, and leftovers make lunch.

Fully plant-based, including the sauces. Tofu, beans, lentils and nuts — every ingredient checked.

The quickest meal is Banana peanut spinach oats at 10 minutes and the slowest is Tofu tikka tomato pot at 240. Across the week you get 3 different main proteins, around 22g of protein per serving, 18 meals in 30 minutes or under, and 10 that double up well if you want to cook once and eat twice.

Grocery list

Already written. Rounded to the packages you’d actually buy. One trip.

39 items · sorted by store section

Produce

Cucumber14
Tomatoes24
Avocados8
Firm tofu6.2 lb
Limes20
Potatoes4.4 lb
Lemons8
Carrots2.2 lb
Onions3
Garlic4
Bananas6
Arugula4 oz
Fresh ginger4 oz
Red chili peppers4
Celery4
Scallions8
Spinach7 oz
Eggplant1
Zucchini2
Bell peppers12
Mushrooms2.6 lb
Fresh parsley1 oz
Fresh cilantro3 oz
Fresh basil1 oz

Bakery

Bread16
Pita bread12
Pizza crusts2
Flour tortillas8

Pantry

Chickpeas (can)8
Taco shells12
Black beans (can)6
Canned diced tomatoes4
Rice2.2 lb
Quinoa11 oz
Olives5 oz
Oats2.2 lb
Cashews7 oz
Pine nuts4 oz
Coconut milk (can)1

Check your pantry

You probably have these already.

Olive oil
Tahini
Peanut butter
Sesame oil
Soy sauce
Breadcrumbs
Balsamic vinegar
Sesame seeds
Garam masala
Dried oregano
Salt & pepper
Cinnamon
Ground cumin
Turmeric
Smoked paprika
Red pepper flakes

Meal BFF app

Let Meal BFF tell you the week

A few answers. It comes back with what to eat and one grocery list. Like a friend, not a recipe book. Free, no account.

More weekly meal plans

Questions about this week

Where does the protein come from?: Tofu, chickpeas, black beans, lentils and peanuts, plus grains. The per-serving protein for each recipe is on the meal, and the weekly average is in the summary.
How much should two people spend on groceries a week?: This vegan balanced week lands at $143, or $3.41 a serving, with real package sizes. That is the till, not a best-case spreadsheet.
Does a vegan weekly meal plan come with a grocery list?: Yes. 39 items, sorted by aisle, sized for 2 of us. One shop. The list is on this page.
What do you eat on a vegan weekly meal plan?: Hummus cucumber pita bowl, Satay tofu cucumber crunch, Banana peanut spinach oats, Chickpea ratatouille with bread, Red pepper tahini tofu, plus 16 more. 21 meals, one list.
How do you meal prep this vegan weekly meal plan?: 10 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.