17 Affordable Vegetarian Meal Plans for Every Day of the Week
Finding nutritious and budget-friendly vegetarian meals can be a breeze with these 17 affordable meal plans. Packed with variety and flavor, each plan makes it easy to eat well without breaking the bank. Say goodbye to boring dinners and hello to delicious, plant-based recipes that won’t stress your wallet!
Chickpea and Spinach Curry
Chickpea and spinach curry is a warm, hearty dish packed with flavor. This recipe combines protein-rich chickpeas with fresh spinach, creating a comforting meal that’s simple to make and perfect for any night of the week.
The curry is mildly spiced, allowing the natural flavors of the ingredients to shine through. It pairs beautifully with rice or naan, making it a satisfying choice for vegetarians and meat-lovers alike.
Ingredients
- 1 can chickpeas, drained and rinsed
- 2 cups fresh spinach
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 1 can coconut milk
- 2 tablespoons curry powder
- 1 tablespoon olive oil
- Salt and pepper, to taste
- Cooked rice, for serving
Instructions
- Heat olive oil in a large pan over medium heat. Add chopped onion and sauté until translucent.
- Add minced garlic and ginger, cooking for another minute until fragrant.
- Stir in the curry powder, then add the chickpeas and coconut milk. Simmer for about 10 minutes.
- Add fresh spinach and cook until wilted. Season with salt and pepper to taste.
- Serve hot over cooked rice and enjoy!
Budget-Friendly Stir-Fried Tofu and Vegetables
This stir-fried tofu and vegetable dish is a quick and tasty way to enjoy a nutritious meal without breaking the bank. Packed with colorful veggies and crispy tofu, it’s budget-friendly and easy to make, perfect for busy weeknights or meal prep. The combination of soy sauce and garlic gives it a savory kick that will leave you wanting more.
Plus, with just a few ingredients, you can whip this up in no time. It’s versatile too—feel free to swap in your favorite veggies or whatever you have on hand. Let’s get cooking!
Ingredients
- 1 block of firm tofu, drained and cubed
- 2 tablespoons soy sauce
- 1 tablespoon vegetable oil
- 1 bell pepper, sliced
- 1 green bell pepper, sliced
- 1 cup broccoli florets
- 2 carrots, sliced
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- Salt and pepper, to taste
Instructions
- Prepare the Tofu: Press the tofu to remove excess moisture, then cut it into cubes. Heat the oil in a large skillet over medium-high heat and add the tofu. Cook until golden brown on all sides, about 5-7 minutes.
- Add the Veggies: Toss in the sliced bell peppers, broccoli, and carrots. Stir-fry for about 5-6 minutes until the vegetables are tender but still crisp.
- Season: Add the garlic and ginger, cooking for an additional 1-2 minutes. Pour in the soy sauce and mix well. Season with salt and pepper to taste.
- Serve: Remove from heat and serve hot over rice or noodles, if desired.
Hearty Lentil Soup with Seasonal Veggies
This hearty lentil soup is a warm hug in a bowl. Packed with protein-rich lentils and a variety of seasonal vegetables, it’s both nutritious and filling. The blend of flavors makes this dish comforting and satisfying, perfect for any day of the week.
Simple to make, this soup requires minimal prep time and is perfect for meal prepping. Just throw in your veggies, let everything simmer, and you’ve got a delicious meal ready to serve. Enjoy it with a slice of crusty bread for a complete, cozy dinner.
Ingredients
- 1 cup green or brown lentils, rinsed
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 bell pepper, diced
- 1 zucchini, diced
- 4 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 1 tsp cumin
- 1 tsp smoked paprika
- Salt and pepper to taste
- Fresh parsley, for garnish
Instructions
- In a large pot, heat a splash of oil over medium heat. Add the onions, garlic, carrot, and celery. Sauté for about 5 minutes until softened.
- Add the bell pepper and zucchini, cooking for another 3-4 minutes.
- Stir in the lentils, vegetable broth, diced tomatoes, cumin, and smoked paprika. Bring to a boil.
- Reduce the heat and let it simmer for about 25-30 minutes, or until the lentils are tender.
- Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.
Creamy Mushroom Risotto
Creamy mushroom risotto is a comforting dish that’s perfect for any occasion. The combination of Arborio rice and savory mushrooms creates a rich texture and flavor that is hard to resist. It’s simple to make and offers a creamy consistency that feels indulgent without breaking the bank.
This risotto is not only delicious but also allows for versatility. You can easily customize it by adding seasonal vegetables or different herbs. With just a few pantry staples, you’ll have a hearty meal that warms both the heart and the stomach.
Ingredients
- 1 cup Arborio rice
- 4 cups vegetable broth
- 1 cup milk or cream
- 1 cup sliced mushrooms (e.g., cremini, shiitake)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1/2 cup grated Parmesan cheese
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Heat the vegetable broth in a saucepan and keep it warm over low heat.
- In a large skillet, heat olive oil over medium heat. Add diced onions and sauté until translucent, about 5 minutes. Stir in minced garlic and sliced mushrooms, cooking for an additional 4-5 minutes until mushrooms are tender.
- Add Arborio rice to the skillet, stirring well to coat the rice with the oil, onions, and mushrooms. Let it toast for about 2 minutes.
- Slowly add one ladle of warm vegetable broth to the rice, stirring constantly until the liquid is absorbed. Repeat this process, adding broth one ladle at a time, until the rice is creamy and al dente, about 18-20 minutes.
- Stir in the milk or cream, followed by the Parmesan cheese. Season with salt and pepper to taste. Remove from heat and let it sit for a couple of minutes to thicken.
- Serve warm, garnished with fresh parsley.
Stuffed Bell Peppers with Rice and Beans
Stuffed bell peppers are a fantastic vegetarian dish that packs a punch in both flavor and nutrition. These colorful peppers are filled with a hearty mix of rice, beans, and spices, making them not only tasty but also filling. The combination of textures and flavors creates a satisfying meal that everyone will enjoy. Plus, they are simple to make, perfect for a quick weeknight dinner!
Each bite offers a burst of savory goodness, complemented by the slight sweetness of the bell peppers. Whether you’re a long-time vegetarian or just looking to add more plant-based meals to your diet, these stuffed peppers are a delightful option. They’re easy to customize too, so feel free to add your favorite veggies or spices!
Vegetable and Black Bean Tacos
Vegetable and black bean tacos are a tasty and satisfying meal that everyone will love. Packed with flavor and nutrients, these tacos are not just easy to make, but they also bring a burst of freshness to your dinner table. The combination of black beans, fresh vegetables, and zesty lime makes each bite enjoyable. Perfect for a quick weeknight meal or a casual get-together, they cater to both vegetarians and meat lovers alike.
With minimal prep time, this recipe allows you to mix and match your favorite toppings. Feel free to get creative with the vegetables or add some avocado for extra creaminess. These tacos are sure to become a staple in your meal rotation!
Ingredients
- 8 small corn tortillas
- 1 can (15 oz) black beans, rinsed and drained
- 1 cup diced tomatoes
- 1/2 cup chopped onion
- 1/2 cup chopped bell pepper
- 1/4 cup chopped fresh cilantro
- 1 lime, cut into wedges
- Salt and pepper, to taste
Instructions
- Prepare the Vegetables: In a bowl, combine diced tomatoes, onion, bell pepper, and chopped cilantro. Season with salt and pepper to taste.
- Heat the Tortillas: Warm the corn tortillas in a dry skillet over medium heat for about 30 seconds on each side, or until soft and pliable.
- Assemble the Tacos: On each tortilla, add a generous spoonful of black beans and top with the vegetable mixture.
- Serve: Squeeze lime juice over the tacos and garnish with extra cilantro, if desired. Enjoy your delicious vegetable and black bean tacos!
Weekly Meatless Monday: Simple and Satisfying Dishes
Meatless Mondays are a fantastic way to experiment with vibrant veggies and hearty grains, all while being budget-friendly. This recipe highlights a colorful medley of roasted vegetables, lentils, and grains that come together to create a satisfying and nutritious meal. It’s not just easy to make, but the flavors are refreshing and delightful, making it perfect for any weekday dinner.
With a variety of textures and tastes, this dish features roasted bell peppers, zucchini, and purple cabbage, paired with seasoned lentils and cauliflower rice. It’s simple enough for a weeknight yet visually appealing enough to impress guests. You can customize it based on your favorite vegetables or what you have on hand.
Ingredients
- 1 cup cooked lentils
- 1 cup cauliflower rice
- 1 red bell pepper, diced
- 1 zucchini, sliced
- 1 cup purple cabbage, chopped
- 1 carrot, sliced
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- Salt and pepper, to taste
- Fresh parsley, for garnish
- Lemon wedges, for serving
Instructions
- Preheat the oven to 400°F (200°C).
- On a baking sheet, toss the diced bell pepper, zucchini, purple cabbage, and carrot with olive oil, garlic powder, cumin, salt, and pepper.
- Roast the vegetables in the oven for 20-25 minutes, until tender and slightly caramelized.
- While the vegetables are roasting, warm the cooked lentils in a small pot over low heat.
- To serve, layer the roasted vegetables and lentils over a bed of cauliflower rice, and garnish with fresh parsley and lemon wedges.
Mediterranean Quinoa Salad with Feta
This Mediterranean Quinoa Salad with Feta is a refreshing and tasty meal that combines vibrant flavors and wholesome ingredients. It’s perfect for lunch or dinner and can be made in under 30 minutes, making it an easy choice for busy days.
The nutty quinoa pairs beautifully with ripe tomatoes, creamy feta, and black olives, creating a delightful mix of textures and tastes. Plus, it’s packed with nutrients, keeping you satisfied without weighing you down. Enjoy it on its own or as a side dish for your favorite protein!
Ingredients
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cup canned black beans, rinsed and drained
- 1/2 cup feta cheese, crumbled
- 1/4 cup black olives, sliced
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
- Rinse the quinoa under cold water. In a pot, combine the quinoa and water or broth. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes until the quinoa is fluffy and the liquid is absorbed.
- In a large bowl, combine the cooked quinoa, cherry tomatoes, black beans, feta cheese, black olives, and parsley.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss gently to combine.
- Serve the salad chilled or at room temperature, and enjoy!
Savory Sweet Potato and Kale Hash
This savory sweet potato and kale hash is a delightful blend of flavors that will leave you satisfied and nourished. The sweet potatoes bring a tender sweetness, while the kale adds a lovely earthy touch. It’s a simple recipe that comes together in no time, making it perfect for any meal of the day.
The combination of textures and flavors makes this dish not only tasty but also visually appealing. Plus, it’s packed with nutrients, making it a great choice for a health-conscious meal. Whether you’re preparing brunch or a quick dinner, this hash is sure to impress!
Ingredients
- 2 medium sweet potatoes, diced
- 2 cups kale, chopped
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 2 eggs (optional)
Instructions
- Heat olive oil in a large skillet over medium heat. Add onion and garlic, sautéing until softened.
- Add the diced sweet potatoes to the skillet. Season with smoked paprika, salt, and pepper. Cook for about 10-15 minutes, stirring occasionally, until the sweet potatoes are tender.
- Stir in the chopped kale and cook until wilted, about 3-4 minutes.
- If using eggs, make a small well in the hash and crack an egg into it. Cover the skillet and let cook until the egg is set to your liking.
- Serve warm and enjoy your delicious sweet potato and kale hash!
Zucchini Noodles with Marinara Sauce
Zucchini noodles, or “zoodles,” are a fantastic way to enjoy a lighter version of your favorite pasta dish. They have a mild flavor and a satisfying texture that pairs well with a rich marinara sauce. This dish is not only delicious but also simple to prepare, making it perfect for busy weeknights or a quick lunch.
The marinara sauce enhances the zoodles with a burst of flavor from tomatoes, garlic, and herbs. This recipe is a great way to sneak in some veggies while still satisfying that pasta craving!
Ingredients
- 2 medium zucchinis
- 2 cups marinara sauce
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
- Fresh basil for garnish
Instructions
- Make the Zoodles: Use a spiralizer or a vegetable peeler to create noodles from the zucchinis. Set aside.
- Prepare the Marinara Sauce: In a saucepan, heat olive oil over medium heat. Add minced garlic and sauté for 1-2 minutes until fragrant. Stir in the marinara sauce and oregano. Let it simmer for about 10 minutes.
- Combine: Add the zucchini noodles to the sauce and cook for an additional 2-3 minutes, just until the zoodles are tender but still firm.
- Season: Add salt and pepper to taste. Serve hot, garnished with fresh basil.
Pasta Primavera with Seasonal Vegetables
Pasta Primavera is a delightful dish that celebrates the vibrant flavors of fresh, seasonal vegetables. It’s light, colorful, and perfect for those looking for a healthy yet satisfying meal. The combination of al dente pasta and sautéed veggies yields a dish that’s not only tasty but also simple to prepare, making it a great choice for weeknight dinners.
This recipe comes together quickly and can be customized with whatever vegetables you have on hand. The result is a dish that’s fresh and comforting, with a burst of flavors in every bite. Pair it with a sprinkle of cheese or fresh herbs for an extra touch.
Ingredients
- 8 ounces of your favorite pasta (spaghetti, fettuccine, or penne)
- 2 tablespoons olive oil
- 1 zucchini, sliced
- 1 bell pepper, chopped
- 1 cup cherry tomatoes, halved
- 1 cup broccoli florets
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1/4 cup grated Parmesan cheese (optional)
- Fresh basil leaves for garnish
Instructions
- Cook the Pasta: In a large pot, bring water to a boil and add a pinch of salt. Cook the pasta according to package directions until al dente. Drain and set aside.
- Sauté the Vegetables: In a large skillet, heat olive oil over medium heat. Add the garlic and sauté for about 30 seconds. Then, add the zucchini, bell pepper, broccoli, and cherry tomatoes. Cook for about 5-7 minutes until the vegetables are tender.
- Combine: Add the cooked pasta to the skillet with the vegetables. Toss everything together, seasoning with salt and pepper to taste. If desired, sprinkle with Parmesan cheese.
- Serve: Garnish with fresh basil leaves before serving. Enjoy your delicious, colorful Pasta Primavera!
Cabbage and Carrot Slaw with Peanut Dressing
This Cabbage and Carrot Slaw with Peanut Dressing is a fresh and crunchy side dish that brings a burst of flavor to your meal. It’s light yet satisfying, making it perfect for those warm days or as a complement to any main dish. The combination of crisp cabbage and sweet carrots, drizzled with a creamy peanut dressing, creates a delightful contrast that everyone will love.
Not only is this slaw quick and easy to prepare, but it also uses simple ingredients that are often found in your pantry. Tossing it together takes just a few minutes, making it a go-to recipe for busy weeknights or casual gatherings with friends.
Ingredients
- 4 cups green cabbage, shredded
- 2 cups carrots, julienned
- 1/2 cup purple cabbage, shredded
- 2 green onions, chopped
- 1/4 cup fresh cilantro, chopped
- 1/3 cup creamy peanut butter
- 3 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon honey or maple syrup
- 1 tablespoon sesame oil
- 1 tablespoon water (to thin, if needed)
- Sesame seeds for garnish (optional)
Instructions
- In a large bowl, combine the green cabbage, carrots, purple cabbage, green onions, and cilantro.
- In a separate bowl, whisk together the peanut butter, soy sauce, rice vinegar, honey, and sesame oil until smooth. Add water as needed to reach your desired consistency.
- Pour the peanut dressing over the slaw and toss well to combine.
- Let the slaw sit for about 10 minutes to allow the flavors to meld.
- Garnish with sesame seeds before serving, if desired.
Savory Cauliflower and Chickpea Stew
This Savory Cauliflower and Chickpea Stew is a warm and comforting dish that’s perfect for any night of the week. Packed with flavorful spices and nutritious veggies, it’s not only delicious but also budget-friendly and easy to whip up.
The combination of tender cauliflower and hearty chickpeas creates a satisfying texture, while the warm spices bring everything together for a cozy meal. You’ll find this stew is simple to make, making it an ideal choice for busy evenings or meal prep. Serve it with some crusty bread for a wholesome experience!
Ingredients
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 head of cauliflower, cut into florets
- 4 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
- Stir in the minced garlic and spices (cumin, coriander, turmeric), cooking for another minute until fragrant.
- Add the chickpeas and cauliflower florets, stirring to combine.
- Pour in the vegetable broth and diced tomatoes, then bring to a boil. Reduce the heat and let it simmer for about 20-25 minutes, or until the cauliflower is tender.
- Season with salt and pepper to taste. Garnish with fresh parsley before serving.
Herbed Rice and Peas with Garlic
Herbed Rice and Peas with Garlic is a delightful dish that brings together the simplicity of rice, the sweetness of peas, and the aromatic flavors of herbs and garlic. This recipe is not only easy to whip up but also perfect for a quick weeknight dinner or a hearty side dish. The combination of fluffy rice and fresh peas makes it both comforting and satisfying.
The dish is versatile, allowing you to use whatever herbs you have on hand, like parsley or thyme, giving it a fresh twist each time you make it. It’s a great option for those looking for a wholesome vegetarian meal that’s light on the wallet yet bursting with flavor.
Ingredients
- 1 cup long-grain rice
- 2 cups vegetable broth
- 1 cup frozen peas
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- Fresh parsley for garnish (optional)
Instructions
- Heat olive oil in a medium pot over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
- Add the rice, vegetable broth, dried thyme, salt, and pepper. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes.
- Stir in the frozen peas, cover again, and cook for an additional 5 minutes until the peas are heated through and rice is tender.
- Fluff the rice with a fork, garnish with fresh parsley if desired, and serve warm.
Roasted Vegetable Grain Bowl
A roasted vegetable grain bowl is a delightful mix of textures and flavors that’s perfect for a quick, nutritious meal. The combination of warm, crispy vegetables with hearty grains creates a satisfying dish that feels both comforting and refreshing. Plus, it’s simple to make and can easily be customized with whatever veggies you have on hand.
This bowl is not only filling but also bursting with color, making it visually appealing. Each bite offers a harmonious blend of roasted sweetness and earthy grains, accompanied by your choice of sauce or dressing to tie it all together. It’s a great option for meal prep, as it stores well and tastes fantastic even after a day in the fridge.
Ingredients
- 1 cup cooked grain (quinoa, farro, or brown rice)
- 2 cups assorted vegetables (bell peppers, zucchini, carrots, and sweet potatoes)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1/4 cup nuts or seeds (pumpkin seeds or almonds)
- Fresh herbs (parsley or cilantro) for garnish
Instructions
- Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
- Chop the vegetables into bite-sized pieces and place them in a bowl. Drizzle with olive oil, then sprinkle with salt, pepper, garlic powder, and smoked paprika. Toss to coat evenly.
- Spread the seasoned vegetables on the prepared baking sheet and roast for 20-25 minutes, or until they are tender and slightly browned, stirring occasionally.
- Meanwhile, prepare your cooked grain according to package instructions if not using pre-cooked.
- Once the vegetables are done, assemble the bowl by layering the grains and roasted vegetables. Top with nuts or seeds and garnish with fresh herbs.
- Enjoy warm or let cool before storing in the fridge for a quick meal later!
Chili with Kidney Beans and Corn
This chili is a delightful mix of kidney beans, sweet corn, and zesty spices, offering a comforting dish that’s perfect for any occasion. It’s not just filling, but also packed with flavor, making it a go-to meal for those looking for healthy vegetarian options.
Simple to prepare, this recipe is ideal for busy weeknights or meal prepping for the week ahead. You can easily adjust the spice levels to suit your taste, making it a versatile favorite in any household.
Ingredients
- 1 tablespoon olive oil
- 1 onion, diced
- 2 garlic cloves, minced
- 1 bell pepper, diced
- 2 cans (15 oz each) kidney beans, drained and rinsed
- 1 can (15 oz) corn, drained
- 2 cans (14.5 oz each) diced tomatoes
- 2 tablespoons chili powder
- 1 teaspoon cumin
- Salt and pepper to taste
- Fresh cilantro, for garnish
- Shredded cheese (optional)
Instructions
- Heat the olive oil in a large pot over medium heat. Add the diced onion and bell pepper, sautéing until softened, about 5 minutes.
- Stir in the minced garlic and cook for an additional minute until fragrant.
- Add the kidney beans, corn, diced tomatoes, chili powder, cumin, salt, and pepper to the pot. Stir everything together.
- Bring the chili to a simmer and reduce the heat to low. Let it cook for about 20-30 minutes, stirring occasionally.
- Once ready, serve hot, garnished with fresh cilantro and shredded cheese if desired.
Mushroom and Spinach Stuffed Shells
Mushroom and spinach stuffed shells are a delightful vegetarian dish that combines the earthy flavors of mushrooms with the freshness of spinach. These large pasta shells are filled with a creamy mixture and topped with marinara sauce, making for a comforting meal that’s simple to prepare.
This recipe is not only budget-friendly but also perfect for meal prep. Whether you’re cooking for a family or just for yourself, these stuffed shells are satisfying and can be easily stored for later. Enjoy the creamy filling and tangy sauce in every bite!
Ingredients
- 12 large pasta shells
- 1 cup ricotta cheese
- 1 cup chopped mushrooms
- 2 cups fresh spinach, chopped
- 1/2 cup mozzarella cheese, shredded
- 1/4 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 2 cups marinara sauce
Instructions
- Cook the Pasta: In a large pot of salted boiling water, cook the pasta shells until al dente. Drain and set aside to cool.
- Prepare the Filling: In a skillet over medium heat, sauté the chopped mushrooms until browned. Add the chopped spinach and cook until wilted. Remove from heat and let cool slightly. In a bowl, mix the ricotta cheese, half of the mozzarella cheese, Parmesan cheese, garlic powder, Italian seasoning, and the sautéed vegetables. Season with salt and pepper to taste.
- Stuff the Shells: Preheat your oven to 375°F (190°C). Fill each pasta shell with the mushroom and spinach mixture and place them in a greased baking dish.
- Add Sauce and Cheese: Pour the marinara sauce over the stuffed shells, then sprinkle the remaining mozzarella cheese on top.
- Bake: Cover the dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is bubbly and golden.