Meal Preparation
Budget vegan meal plan + prep: 4 full days! $1-2 per meal: Includes 4 budget vegan meals per day. Hope you enjoy this plant based on a budget meal plan and all the cheap easy meals I made, including mini pancake cereal, wraps, a smoothie, and coconut curry over rice.


The protein amount in this plan will accommodate most people. The average woman needs 46g of protein a day, the average man needs 56g a day. This plan has 59g of protein day.

If you are VERY active (ie: weightlifting & doing HIIT workouts 60 minutes or more a day), you will need to increase your protein, if not your total calorie intake.

Two easy options would be:
1. Add a scoop of your favorite protein powder to the smoothie.
My favorite is Nuzest: https://bit.ly/3eOJ2PY
Use: JACLYNWOOD for 15% OFF (excludes bundles and gift cards).


2. You can add a can of beans, lentils, or fried/baked high protein extra firm tofu to the wraps. Choose something different than chickpeas/garbanzo beans to diversify the amino acids.

It’s super simple to make adjustments to fit your needs 🙂

GROCERY LIST: https://youtu.be/zETh-lc4cN4
* Prices are based on what I personally paid. Prices will vary everywhere in the world. Check online for government assistance with groceries. This meal plan is based off the amount someone could qualify to get from CalFresh (http://calfresh.guide/how-much-in-calfresh-benefits-a-household-gets-each-month/): $194/month, about $6.38 a day. I live in California, USA so that is why I’m basing my budget meal plan off this government grocery assistance program – aiming for around this price per day.


Mini Pancake Cereal
3 cups rolled oats
1 2/3 cups garbanzo bean flour
1 tbsp baking soda
1/8 tsp salt

Coconut Curry
Recipe from Real and Vibrant: https://realandvibrant.com/coconut-chickpea-curry/
Real and Vibrant’s Instagram: https://www.instagram.com/realandvibrant/
(Used full recipe for 4-day prep)

2 c dry rice (makes 1.5c cooked/day = 6c/4 days)


Mini Pancake Cereal:
3/4 c vanilla dairy-free milk
1 tbsp lemon juice or white vinegar
Scant 1 cup pancake mix
1 tbsp vegan butter

2-3 small tortillas
2 tbsp hummus
2 tsp mustard
2-3 kale leaves
1/2 large carrot
1 tbsp sunflower seeds

1 c pineapple
2 bananas
1/2-1” piece ginger
Ice as desired
1 c water

Coconut Curry + Rice:
Re-heat 1/4 of the prepped recipe
Re-heat 1.5 c cooked rice

INSTAGRAM: https://www.instagram.com/___jaclynwood/
TIKTOK: https://vm.tiktok.com/7SL8fc/

#budgetveganmealplan #veganonabudget #jaclynwood

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