Budget-Friendly Vegan Meal Prep: Plant-Based Meals Under £20 a Week

Learn how to prepare a full week of tasty, nutritious vegan meals for under £20 using own‑brand staples.

Eating vegan on a tight budget doesn’t mean sacrificing flavour or nutrition. With a little planning, you can prepare a full week of plant‑based meals for under £20 using only own‑brand supermarket staples. This guide shows you how to shop, cook and store your food safely while keeping costs low.

Budget-Friendly Vegan Meal Prep: Plant-Based Meals Under £20 a Week

The key to staying under £20 is to base meals on inexpensive, nutrient‑dense ingredients such as lentils, chickpeas, oats, rice, pasta and seasonal vegetables. Own‑brand versions of these items are consistently cheaper than branded equivalents and are widely available in UK supermarkets. By buying in bulk where possible and using versatile staples across multiple dishes, you can stretch each penny further while still enjoying varied, satisfying meals.

Shopping List and Estimated Cost

Below is a sample shopping list for seven days of breakfasts, lunches, dinners and simple snacks. Prices are typical own‑brand averages (you may find them slightly lower or higher depending on the store and promotions). All figures are rounded to the nearest penny for clarity.

Worked example: To show how the numbers are derived, take the lentils for the soup. The recipe calls for 250 g of dried lentils. At £1.20 per 500 g own‑brand pack, the cost is (250 g ÷ 500 g) × £1.20 = £0.60. Repeating this calculation for each ingredient gives the totals above.

Weekly Meal Plan Overview

The plan below batches three core dishes – lentil soup, chickpea curry and overnight oats – and uses the remaining ingredients for quick sides and snacks. Each dish makes seven portions, so you only need to cook once and reheat throughout the week.

Tip: Prepare a large batch of hummus by blending one drained tin of chickpeas with a squeeze of lemon, a garlic clove, a drizzle of olive oil and a pinch of cumin. Store in a sealed container in the fridge for up to four days.

Step‑by‑Step Recipes

Below are the three core recipes, each written as a numbered list so you can follow them easily.

1. Lentil & Vegetable Soup (7 servings)

1. Rinse 250 g own‑brand dried lentils under cold water.
2. In a large pot, heat 1 tbsp own‑brand olive oil over medium heat. Add 1 diced onion and 2 minced garlic cloves; sauté 4‑5 minutes until softened.
3. Stir in 2 tsp own‑brand ground cumin and 1 tsp smoked paprika; cook for 30 seconds.
4. Add the lentils, 1 kg own‑brand frozen mixed vegetables (no need to thaw) and 2 × 400 g tins chopped tomatoes.
5. Pour in 1.5 litre water or own‑brand vegetable stock, bring to a gentle boil, then reduce to a simmer.
6. Cover and cook 25‑30 minutes, stirring occasionally, until lentils are tender and the soup has thickened.
7. Season with salt and pepper to taste. Remove from heat, let cool, then portion into seven airtight containers.

2. Chickpea Curry with Brown Rice (7 servings)

1. Cook 350 g own‑brand brown rice according to packet instructions (usually 25‑30 minutes). Keep warm.
2. While the rice cooks, heat 1 tbsp own‑brand olive oil in a deep skillet. Add 1 diced onion and 2 minced garlic cloves; fry 3‑4 minutes until translucent.
3. Stir in 1 tsp own‑brand ground coriander, 1 tsp turmeric and ½ tsp chilli flakes; cook 1 minute.
4. Add 2 × 400 g tins drained chickpeas and 2 × 400 g tins chopped tomatoes. Simmer 10 minutes.
5. Mix in 200 ml own‑brand plant‑based milk and 1 tbsp soy sauce; heat through for another 5 minutes.
6. Taste and adjust seasoning with salt, pepper or a squeeze of lemon juice.
7. Divide the curry into seven containers and serve each portion with a scoop of the cooked brown rice.

3. Overnight Oats (7 servings)

1. In a large bowl, combine 350 g own‑brand rolled oats, 350 ml own‑brand plant‑based milk and 2 tbsp own‑brand peanut butter. Stir until evenly mixed.
2. Fold in 1 mashed banana or 1 grated apple, depending on the day’s flavour preference.
3. Spoon the mixture into seven sealable jars or containers, smooth the top and seal.
4. Refrigerate overnight (or at least 4 hours). In the morning, give each jar a quick stir and enjoy cold, or warm gently in the microwave for 30‑45 seconds if preferred.

Storage, Reheating and Food Safety Tips

Tip: Always cool leftovers to room temperature within 1‑2 hours, then transfer to the fridge. Eat fridge‑stored meals within 48 hours (2 days). Cooked rice should be kept no longer than 24 hours and reheated only once, until steaming hot throughout.

• Store the soup, curry and cooked rice in separate airtight containers in the fridge.
• Reheat soups and curries in a saucepan over medium heat, stirring frequently, or in the microwave in 1‑minute bursts, checking that the centre reaches at least 74 °C (165 °F).
• If you prefer to freeze any portion, do so as soon as the food has cooled. Label with the date and use within one month. Defrost in the fridge overnight and reheat as above.
• Keep the overnight oats in the fridge; they stay fresh for up to five days.
• Hummus made from chickpeas should be stored in a sealed container and consumed within three days.

Practical Summary

By focusing on own‑brand lentils, chickpeas, oats, rice, pasta and seasonal vegetables, you can assemble a week of nutritious vegan breakfasts, lunches and dinners for under £20. Batch‑cook the soup, curry and oats, then vary toppings and sides to keep meals interesting. Follow the cooling and reheating guidelines to stay safe, and enjoy the convenience of ready‑to‑eat, plant‑based food without stretching your budget.

Frequently asked questions

Question? Can I really eat vegan for under £20 a week?

Yes, by basing meals on low‑cost staples such as lentils, chickpeas, oats, rice and own‑brand vegetables, a full week of breakfasts, lunches and dinners can be prepared for roughly £19‑£20, depending on local prices and any special offers.

Question? What if I don’t have a microwave?

All the dishes can be reheated on the hob in a saucepan or a frying pan. Add a splash of water or plant‑based milk to prevent sticking and heat until steaming hot throughout.

Question? How do I avoid getting bored with the same meals?

Swap the fruit in the overnight oats (banana, apple, berries), vary the spices in the curry (add garam masala or curry powder), and change the soup vegetables (use fresh seasonal veg when they’re on sale). Small tweaks keep the menu fresh without extra cost.

Question? Is it safe to reheat rice more than once?

No. Cooked rice should be cooled quickly, stored in the fridge for no more than 24 hours and reheated only once. Reheating rice multiple times increases the risk of bacterial growth, so always follow the “cool, store, reheat once” rule.