A cheap week
Eating vegan can be one of the cheapest ways to eat — beans, lentils, oats, rice and frozen veg cost very little. This week is built from the ten staples.
Every day
- Breakfast: porridge made with oats and fortified oat or soya drink. Banana or frozen berries on top.
- Lunch: toast with peanut butter or beans, or last night's leftovers.
Seven dinners
| Day | Dinner |
|---|---|
| 1 | Chickpea and spinach curry — make double |
| 2 | Leftover curry (that's why you made double) |
| 3 | Lentil bolognese — red lentils in a jar of pasta sauce, over pasta |
| 4 | Jacket potato with beans |
| 5 | Leftover bolognese as a chilli — add a tin of kidney beans and chilli powder |
| 6 | Peanut noodles — noodles, peanut butter, soy sauce, frozen veg |
| 7 | Freezer night — anything you banked on a good day |
Money tips
- Dried lentils and big bags from world food shops cost far less per portion than tins.
- Frozen veg is as good for you as fresh, doesn't go off, and is usually cheaper.
- Own-brand basics are almost always vegan already — check the label.
- Cooking double and freezing half saves money and energy.
Plan it in My week to get one shopping list.
More of these will become full recipes as we cook them.