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 $193, or $4.60 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. 54 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?

Coconut Berry Chia Pudding, Moroccan Harira Soup, Sticky Hoisin Tempeh with Green Beans, Mango Lime Overnight Oats, Ginger Tempeh Bok Choy Bowl, plus 16 more. 21 meals, one list.

How do you meal prep this vegan weekly meal plan?

2 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 $193 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

$193 for the week

Per serving: $4.60
Avg time: 18 min
Grocery list: 54 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 Coconut Berry Chia Pudding at 5 min and the slowest is Moroccan Harira Soup at 35 min. Across the week you get 3 different main proteins, around 20g of protein per serving, 19 meals in 30 minutes or under, and 2 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.

54 items · sorted by store section

Produce

Tempeh4 lb
Spinach1.8 lb
Bell peppers6
Cherry tomatoes1.1 lb
Green beans1.3 lb
Strawberries14 oz
Cauliflower1.3 lb
Lemons4
Tomatoes6
Avocados2
Bok choy9 oz
Sweet potatoes2.2 lb
Firm tofu14 oz
Baby potatoes1.7 lb
Celery1
Lettuce1
Silken tofu12 oz
Cucumber2
Onions3
Zucchini2
Eggplant1
Limes4
Mango1
Carrots2.2 lb
Bananas6
Scallions8
Red chili peppers4
Garlic2
Fresh cilantro1 oz
Fresh parsley1 oz
Fresh ginger4 oz

Dairy & eggs

Coconut yogurt1.8 lb
Hummus14 oz
Almond milk1.1 qt

Bakery

Flour tortillas8
Bread16

Pantry

Gochujang9 oz
Canned diced tomatoes4
Chickpeas (can)4
Chia seeds7 oz
Taco shells12
Hoisin sauce8 fl oz
Walnuts5 oz
Rice2.2 lb
Quinoa11 oz
Black beans (can)2
Kidney beans (can)2
Coconut milk (can)1
Oats2.2 lb
Microwave rice pouch1
Olives5 oz
Dried red lentils1.1 lb

Frozen

Frozen mixed berries1.1 lb
Frozen edamame14 oz

Check your pantry

You probably have these already.

Olive oil
Maple syrup
Smoked paprika
Vegetable oil
Ground cumin
Sesame oil
Soy sauce
Sesame seeds
Garam masala
Curry powder
Cinnamon
Dried oregano

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 $193, or $4.60 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. 54 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?: Coconut Berry Chia Pudding, Moroccan Harira Soup, Sticky Hoisin Tempeh with Green Beans, Mango Lime Overnight Oats, Ginger Tempeh Bok Choy Bowl, plus 16 more. 21 meals, one list.
How do you meal prep this vegan weekly meal plan?: 2 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.