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Budget 101

Cheap Vegetarian Meals: 10 Recipes Under $5 (Even on a Budget!)

Healthy eating doesn't have to be expensive

By Brett Holzhauer

9/8/25

6 min. read

Visual showing Meals Under $5 with an avocado, rosemary and some tomato

Key takeaways

  • Healthy eating doesn't have to be expensive: With strategic shopping and a shift toward plant-based staples, nutritious vegetarian meals can be very cost-efficient—debunking the myth that healthy food is unaffordable.

  • Frozen, canned, and bulk items are your budget allies: Items like frozen vegetables, canned beans, and bulk grains help cut costs, reduce waste, and make meal prepping easier and more sustainable.

  • Meatless meals offer powerful health and environmental benefits: A vegetarian diet is typically lower in saturated fat, higher in fiber and nutrients, and can reduce your environmental impact.

  • Meal planning and prep are key to saving time and money: Cooking in batches, using slow cookers, and leveraging pantry staples help reduce stress, minimize waste, and stretch your grocery budget further.

You’ve likely heard the common mantra that eating healthy is expensive. For many people, this deeply ingrained belief can be a barrier to making better food choices. The data suggests otherwise. A Harvard School of Public Health study found that in 2013, the premium of eating healthier was $1.50 per day. Adjusted for inflation, that is now closer to $2.105 per day. So for an extra $65 per month, you can fuel your body with the nutrients it needs. What’s more, by cutting out traditional protein sources like red meat and chicken, you could potentially wipe out that additional cost.

The WorkMoney team is committed to helping readers achieve their nutritional goals, as well as living on a budget that works for them.

Yellow image of vegetables in a heart shape with a shopping list

Final Thoughts

Switching to a vegetarian diet, or continuing your meatless meals, is beneficial on multiple fronts. Both your wallet and your body will continue to thank you along the way. Eating well doesn’t have to be defined by others or hurt your wallet in the process.

About the Author

Brett Holzhauer

Brett Holzhauer

Brett Holzhauer is a Certified Personal Finance Counselor (CPFC) who has reported for outlets like CNBC Select, Forbes Advisor, LendingTree, UpgradedPoints, MoneyGeek and more throughout his career. He is an alum of the Walter Cronkite School of Journalism at Arizona State. When he is not reporting, Brett is likely watching college football or traveling.

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  • Why Choose Cheap Vegetarian Meals?

    Saving money is only one benefit of shopping and eating as a vegetarian. Here are a few lesser-known benefits:

    1. Budget-friendly ingredients: Staples like rice, beans, lentils, pasta, and seasonal vegetables are some of the most affordable foods you can buy. Additionally, they typically have a long shelf life, which helps avoid waste. 

    2. Health benefits: Several studies suggest that eliminating meat can lead to significant health benefits. Vegetarian meals tend to be lower in saturated fat and higher in fiber, vitamins, and antioxidants.

    3. Environmental impact: Eating fewer animal products significantly reduces your carbon footprint and conserves water and land. One study found that meatless meals had more than a 40% reduction in environmental impacts.

    4. Versatility: You can cook up everything from stir-fries to hearty stews to tacos—without ever needing to add meat.

  • Smart Shopping for Under $5 Vegetarian Meals

    Pricing will vary widely based on where you live and where you shop, but vegetarian meals can regularly fall below the $5 threshold by following these tips.

    Embrace Staples

    Here’s a helpful chart of vegetarian options to consider when you’re building out your grocery list.

    Category

    Staples

    Notes / Tips

    Grains & Carbs

    Brown rice, white rice, oats, quinoa, bulgur, couscous, pasta, tortillas, whole wheat flour, cornmeal, barley, farro, popcorn

    Base for meals, long shelf life, budget-friendly

    Vegetables

    Carrots, potatoes, onions, bell peppers, spinach, kale, broccoli, cabbage, zucchini, tomatoes, garlic, sweet potatoes, frozen mixed veggies

    Fresh or frozen—frozen often cheaper and lasts longer

    Plant Proteins

    Lentils (red, green), black beans, chickpeas, kidney beans, pinto beans, tofu, tempeh, edamame, canned beans, hummus, seitan

    High-protein and fiber-rich; canned or dry for variety

    Dairy & Alternatives

    Milk (cow or plant-based: almond, soy, oat), cheese, yogurt, butter or plant butter, sour cream or alternatives, nutritional yeast

    Plant-based milks with protein (like soy) offer the most nutrition

    Fats & Oils

    Olive oil, vegetable oil, coconut oil, nut butters (peanut, almond, sunflower)

    Essential for cooking, flavor, and energy

    Fruits

    Apples, bananas, oranges, berries (fresh/frozen), lemons, raisins/dried fruit

    Frozen berries are affordable and reduce waste

    Pantry Extras

    Canned tomatoes, vegetable broth, tomato paste, pasta sauce, soy sauce, vinegar, hot sauce, spices (cumin, turmeric, paprika, oregano, chili powder)

    Flavor boosters and soup bases

    Baking Basics

    Baking powder, baking soda, sugar, salt, vanilla extract, cocoa powder, yeast

    Great for homemade breads, snacks, or desserts

    Convenience Items

    Frozen veggie burgers, canned soups, instant rice/quinoa, boxed mac & cheese, ramen (veg flavor)

    Useful for fast meals when time or energy is short


    Strategic Shopping Tips

    • Check Weekly Sales: Plan meals around discounted ingredients.

    • Buy in Bulk (Wisely): For non-perishables like rice, dried beans, pasta, and spices. If you enjoy buying in bulk, you may consider shopping at a warehouse club like Costco or Sam’s Club.

    • You can get access to Costco products without a membership by ordering online through Instacart.

    • Buy Generic/Store Brands: Often identical quality at a lower price.

    • Getting Assistance: If you need additional help with your grocery bill, consider applying for SNAP or WIC benefits. 

  • The Recipes: 10 Budget-Conscious Vegetarian Meals

    Each of these recipes is loaded with nutrients, and help you stretch your dollars even further. Keep in mind that the cost per serving is based on averages, and will vary based on your location and where you shop.

    Recipe Name

    Key Ingredients

    Hearty Lentil Soup

    Lentils, carrots, celery, onion, broth

    Spicy Black Bean Burgers

    Black beans, oats, breadcrumbs, spices, buns

    Creamy Tomato Pasta

    Crushed tomatoes, pasta, garlic, onion, parmesan (optional)

    Egg & Veggie Scramble with Toast

    Eggs, mixed vegetables, bread

    Loaded Baked Potatoes with Chili Beans

    Potatoes, chili beans, cheese, sour cream

    Quick Chickpea Curry

    Chickpeas, diced tomatoes, onion, curry powder, rice

    Peanut Noodles with Tofu

    Noodles, peanut butter, soy sauce, lime, tofu

    Veggie Fried Rice

    Cooked rice, mixed vegetables, egg, soy sauce

    Simple Quesadillas

    Tortillas, refried beans, cheese, salsa

    Bean & Rice Burritos

    Canned beans, cooked rice, tortillas, salsa


  • Beyond the Recipes: Tips for Sustainable Budget Eating

    Switching to a vegetarian lifestyle brings several benefits. Here’s how you can maximize those benefits to work in your favor.

    1. Meal Prepping: Cook in batches to save time and money throughout the week. An easy way to do this is to find recipes that use a crockpot. You can cook a large amount of food that can be stored for multiple meals. Pro tip: You can find used crockpots regularly at second-hand stores like Goodwill or Facebook Marketplace.

    2. Minimizing Waste: We are all guilty of wasting food. On average, 30-40% of all food is wasted, according to the U.S. Department of Agriculture. This boils down to nearly $3,000 per year for a household of four people.

    3. Don't Be Afraid of Frozen: Frozen fruits and vegetables are often cheaper and reduce waste.

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