meal plans, budget, tips

🥦 How to Build a Plant-Based Meal Plan on $35/Week

Yes, it’s totally possible to eat healthy, tasty, and plant-based — even on a tight budget. Whether you’re a uni student, a parent feeding a crew, or just trying to stretch your dollars, this guide will help you create a weekly vegan meal plan for under $35 AUD.

With smart planning, pantry staples, and affordable go-to ingredients, you'll be eating better and saving money.

Weekly planner with swap-outs and shopping list

🛒 First: Your $35 Core Shopping List

Here’s a sample budget shop (based on typical prices in major Aussie supermarkets):

✅ Rice (1kg) – $2.00
✅ Rolled Oats (1kg) – $1.80
✅ Lentils (dry or canned) – $2.00
✅ Canned Beans (x3) – $2.70
✅ Canned Tomatoes (x2) – $1.60
✅ Potatoes (2kg bag) – $4.00
✅ Carrots (1kg) – $1.80
✅ Onions (1kg) – $2.50
✅ Frozen Mixed Veg (1kg) – $2.80
✅ Pasta (500g) – $1.00
✅ Bread (wholemeal loaf) – $2.00
✅ Peanut Butter (375g) – $2.50
✅ Plant Milk (1L) – $2.00
✅ Bananas (1kg) – $3.00
✅ Garlic (head or jar) – $1.30

💰 Total: ~$33.00–35.00
Use any leftover $$ for spices (like cumin, paprika, or cinnamon) or a sneaky treat like nooch or hummus.

🍳 Day-by-Day Meal Breakdown

🥣 Breakfast: Oats, Toast & Fruit

Rolled oats with plant milk, sliced banana, or a spoon of peanut butter
Toast with peanut butter or lentil mash for a savoury switch-up
Sprinkle with cinnamon or add chopped carrots for carrot cake oats 🥕

✨ Tip: Cook oats with half water, half plant milk for extra creaminess.

🥔 Lunch: Filling, Cheap & Freezer-Friendly

Lentil & veggie stew (cook a big pot for the week!)
Baked potatoes topped with canned beans or peanut butter + chili flakes
Pasta with tomato-lentil sauce (add frozen veg for colour & nutrition)
Rice bowls with beans, onion, frozen veg, and soy sauce or spices

🔁 Rotate ingredients to keep it interesting — same staples, new combos.

🌮 Dinner: Big Batches & Comfort Meals

Veggie fried rice with onion, garlic, frozen veg, and soy sauce
Curried lentils with rice or potatoes (use cumin, garlic, onion)
Chickpea mash wraps (if you’ve got tortillas or leftover bread)
Stir-fried frozen veg with pasta or rice and a dash of peanut butter sauce

💡 Hack: Cook once, eat twice. Most of these make great leftovers for lunch.

🍌 Snacks & Extras

Bananas, carrot sticks, or PB toast
Leftover stew or rice bowls
Oat “cookies” made with mashed banana + oats

🧁 Sweet tooth? Mix oats, banana, and cinnamon — bake into 3-ingredient cookies.

🧂 Flavor on a Budget

Want to keep things exciting? Add these if you have them at home already:

Soy sauce or tamari
Garlic/onion powder
Nutritional yeast
Chili flakes
Paprika, curry powder, cinnamon

🔥 Pro tip: Even a pinch of spice can completely transform basic meals.

💚 Yes, You Can Eat Well on $35/Week

Eating plant-based on a budget doesn’t mean eating bland. With a few go-to ingredients and clever prep, you can feed yourself (or your fam) real food without breaking the bank.

Stick to the plan, batch cook when you can, and enjoy knowing your meals are cheap, cheerful, and kind to your body and the planet 🌏💚

Written by Jamie Fields – your friendly neighborhood plant-based planner, budget baddie, and oat-loving wizard at Vegan Meal Saver.