Budget Vegan Meal Prep: A Week of Meals From Four Cheap Batches

Short answer: Build the week around four cheap batches: a pot of dried beans, a pot of rice, a tray of roasted potatoes and a quick tomato pasta sauce. At September 2026 U.S. average prices from the Bureau of Labor Statistics, the core staples for this plan come to about $25 [1]. Onions, garlic, oil and spices add to that, and your store's prices will differ, but the base of the week stays low because beans, rice and potatoes are some of the cheapest foods per pound.

This plan was put together by Michael Gonzales from standard batch-cooking ratios. It makes about 10 lunches and dinners for one person, or a few days of meals for two.

What does the shopping list cost?

The prices below are U.S. city averages for September 2026, the latest month the Bureau of Labor Statistics had published when we wrote this [1]. The BLS list doesn't cover every item in this plan, so onions, garlic, oil and spices are left for you to price at your store.

Averages hide a lot. Prices vary by region and by package size, and store brands are often cheaper than the averages suggest. Use the table as a rough guide, not a quote.

What do you cook on prep day?

Set aside about two hours. Most of it is hands-off simmering and roasting.

1. Beans

Soak 2 pounds of dried beans overnight, or use the quick-soak method. Drain, cover with fresh water by about 2 inches and simmer with a halved onion and a few garlic cloves until tender, usually 1 to 2 hours depending on the bean. Salt them near the end. An electric pressure cooker cuts the time a lot. Our guide to cooking quinoa, rice, lentils and beans has times and ratios.

2. Rice

Cook 2 pounds of rice in batches, or in a rice cooker. Spread it on a tray to cool before you pack it.

3. Roasted potatoes

Cut 5 pounds of potatoes into 1-inch chunks. Toss with oil, salt, cumin and chili powder and roast at 425°F on two half sheet pans for 35 to 45 minutes, turning once, until browned.

4. Tomato sauce

Chop 2 pounds of tomatoes and simmer with sautéed onion, garlic and a pinch of salt for about 20 minutes, until it thickens. Cook the pasta on the night you eat it, so it doesn't go soft in the fridge.

What do the meals look like?

Mix and match the four batches through the week:

If you'd rather cook one big pot, our vegan black bean chili and red lentil soup with spinach both stretch over several days.

How long does meal prep keep in the fridge?

USDA guidance is to refrigerate cooked leftovers within 2 hours and eat them within 3 to 4 days [2]. For a five-day plan, pack the first three days in the fridge and freeze the last two days' portions. Beans, rice and tomato sauce freeze well. Roasted potatoes get a little soft after freezing but are fine in a hash.

Glass meal prep containers can go from the fridge to the microwave. Reheat leftovers until hot all the way through [2].

How can you keep the cost down further?

• Buy dried beans instead of canned. The BLS price is per pound of dry beans, and they swell as they cook, so a pound goes a long way.
• Buy the biggest bag of rice and potatoes you'll use. Larger packages often cost less per pound.
• Pick the cheapest fruit that week. Bananas were the cheapest fruit in our table, at about 66 cents a pound [1].
• Use the same spices across batches. Cumin and chili powder work in the beans, potatoes and bowls.

For gear and storage tips, see our kitchen equipment guide and our guide to storing fresh produce.

Sources

1. U.S. Bureau of Labor Statistics. Average Price Data, U.S. city average, September 2026 (CPI average price series)
2. USDA Food Safety and Inspection Service. Leftovers and Food Safety

Photo: Variety of Dishes by Ella Olsson, via Pexels (Pexels license).