70 Cheap Vegan Meal Prep: 7 Weekly Plans. Under £20 / $25 Each. 70 Meals.
This book starts with the shopping list and the cost. Every weekly plan lists exactly what to buy, what it costs in full, and what 10 meals come from it. Every recipe shows the cost per serving. The most expensive meal in the book costs £1.00 / $1.25 per serving. The cheapest hot dinner costs £0.45. The cheapest breakfast costs £0.30. These are real numbers from real supermarket prices, calculated per serving from the weekly shopping basket.7 complete weekly vegan meal prep plans — each with a costed shopping list, a timed Sunday batch session, and 10 recipes built from exactly what was bought. Every ingredient is used completely. Week 7 is the freezer fill week: a 3-hour Sunday session that stocks the freezer with enough food to cover two additional full weeks of dinners.Every recipe includes: ✔ Cost per serving (displayed on every single recipe) ✔ Protein, carbs, fat, and calories ✔ Which batch components to use ✔ How long each meal takes to assemble from the batchThe 7 weekly plans: → Week 1 — The Lentil and Rice Foundation (£16.40 / $21): Red lentils, brown rice, canned tomatoes (4 cans), sweet potatoes (4), frozen spinach, onions, garlic, ginger, bananas, rolled oats, oat milk. Sunday session: 70 minutes. Cook 500g lentils (makes 10 cups cooked), cook 2 cups brown rice, roast 4 whole sweet potatoes, make a large pot of spiced tomato sauce, prep 5 overnight oat jars. 10 recipes: red lentil dal at £0.55, lentil soup at £0.60, sweet potato dal at £0.65, lentil stuffed sweet potato at £0.60, dal fried rice at £0.55, overnight oats at £0.35, spiced tomato rice at £0.45, sweet potato and spinach curry at £0.70, lentil and rice bowl at £0.50, banana oat porridge at £0.40. Every meal from a single cooking session. Nothing over £0.70. → Week 2 — The Chickpea and Pasta Power Week (£18.20 / $23): Chickpeas (4 cans), pasta (1kg), canned tomatoes (4 cans), baby spinach, cherry tomatoes, tahini, lemons, rolled oats, oat milk. Sunday session: 65 minutes. Par-cook all the pasta, roast chickpeas from 2 cans until crispy, make large batch tomato sauce, make tahini dressing, prep oat jars. 10 recipes: pasta with tomato sauce £0.65, chickpea arrabbiata pasta with crispy chickpeas £0.70, tahini pasta salad £0.75, chickpea and spinach bowl £0.65, pasta with crispy chickpeas £0.70, overnight oats £0.35, tahini chickpea bowl £0.70, pasta primavera £0.65, chickpea soup £0.65, tahini noodle bowl £0.65. All meals under £0.75. → Week 3 — The Bean and Sweet Potato Budget Week (£14.80 / $19 — the cheapest week in the book): Dried black beans, dried kidney beans, brown rice, sweet potatoes (8), canned tomatoes (3 cans), frozen peas, bananas, rolled oats. Cooking from dried beans rather than canned is the entire budget strategy — a 500g bag of dried black beans at £1.20 produces the equivalent of 4 cans. Sunday session: 80 minutes including soak time. 10 recipes all under £0.70: black bean tacos £0.65, bean and rice bowl £0.55, bean chili £0.60, sweet potato and bean stew £0.65, kidney bean soup £0.60, overnight oats £0.30, bean stuffed jacket sweet potato £0.60, fried rice with beans £0.55, bean quesadillas £0.70, everything bean soup £0.60. Cheapest breakfast in the book at £0.30. → Week 4 — The Tofu and Quinoa Protein Week (£22.50 / $28): Firm tofu (2 blocks), quinoa (500g), broccoli (3 heads), edamame (frozen 500g), hemp seeds (200g), soy sauce, sesame oil, brown rice, oats, oat milk. The most protein-dense week. Sunday: press and bake 2 blocks of tofu (cornstarch method), cook quinoa, steam broccoli, steam edamame, make soy-sesame dressing. 10 recipes: crispy tofu bowl 22g protein at £0.90, tofu and edamame power bowl 28g protein at £0.95, sesame tofu broccoli bowl at £0.85, quinoa edamame salad at £0.80, tofu fried rice at £0.85, hemp seed overnight oats 16g protein at £0.65, broccoli quinoa bowl at £0.75, tofu ginger bowl at £0.90, edamame carrot bowl at £0.75, hemp and quinoa power breakfast at £0.70. The most expensive week but the most protein per pound of any week in the book. → Week 5 — The Soup and Bread Budget Week (£15.60 / $20): Green lentils, white beans (3 cans), carrots, celery, potatoes, onions, frozen peas, whole grain bread, rolled oats. Two large batch soups (lentil vegetable and white bean) plus bread. 10 recipes: lentil vegetable soup with bread at £0.55, white bean soup at £0.55, potato and pea soup at £0.50, soup and bread combo at £0.60, lentil soup with potatoes at £0.60, overnight oats at £0.30, bean and potato bowl at £0.60, carrot and lentil soup at £0.55, warm bread and soup dinner at £0.60, end-of-week everything soup at £0.50. The lowest-effort week in the book — most dinners are bowl-of-soup-and-bread. → Week 6 — The Grain Bowl Variety Week (£20.40 / $26): Three grains (quinoa, brown rice, farro), chickpeas and black beans (2 cans each), mixed roasting vegetables, cherry tomatoes, tahini, avocados (4), rolled oats. Sunday: cook all 3 grains separately, roast 2 large trays of vegetables, roast chickpeas until crispy, make large tahini dressing batch. 10 recipes all built from different grain and legume combinations: the three-grain salad uses all batch grains mixed together; the farro roasted veg bowl is simply farro and roasted vegetables with lemon; the chickpea and avocado bowl at £1.00 is the only recipe in the entire book above £0.95. → Week 7 — The Freezer Fill Week (£24.80 / $32, covers this week plus the next 2): A 3-hour Sunday session producing 12-serving batches of red lentil dal (freeze 8 portions), chickpea curry (freeze 8 portions), and lentil bolognese sauce (freeze 8 portions). Plus 3kg of rice cooked and frozen in bags. The following two weeks: defrost portions overnight, reheat in 5-10 minutes, cook fresh rice or pasta. 10 recipes all from the freezer: dal from freezer at £0.45 (cheapest freezer meal), chickpea curry at £0.50, bolognese pasta at £0.55, frozen rice and dal combined in 5 minutes at £0.45, chickpea curry wrap at £0.65. The freezer fill week costs more upfront but produces the lowest per-meal cost of any week. 46-page PDF. Instant download. Yours forever.
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