28 Budget-Friendly Vegan Meals for Fat Loss (Under £5/$5)

If you’ve ever thought eating healthy on a budget was impossible, think again. These budget-friendly vegan meals for fat loss prove that you don’t need expensive ingredients or fancy prep to eat nutritious, satisfying food. With a little planning, you can fill your plate with protein, fiber, and flavor — all while keeping your grocery bill low.

Each of these meals costs roughly £5 or less per serving, depending on where you shop. They’re ideal for anyone looking to lose fat without sacrificing flavor, whether you’re a full-time vegan or just trying to eat more plant-based. Expect vibrant curries, hearty stews, colorful bowls, and easy batch-cooked lunches you can rely on throughout the week.

Looking for more budget meal inspiration? Check out our Cheap & Healthy Meal Prep Ideas and 63 Budget Weight Loss Recipes for even more affordable, weight-loss-friendly dishes.

 

28 Budget-Friendly Vegan Meals for Fat Loss

1) Chickpea Spinach Curry — BBC Good Food

This hearty curry is a plant-based staple that feels like comfort food but costs next to nothing. Canned chickpeas and frozen spinach create a protein-rich, fiber-packed dish that’s ready in 25 minutes. The coconut milk gives it a creamy texture while keeping it entirely vegan.

Serve it with brown rice or quinoa to boost your protein and make it a balanced post-workout meal. Double the batch to meal prep for the week.

2) Vegan Lentil Shepherd’s Pie — Well Plated

This wholesome version of the classic British comfort dish replaces minced meat with lentils, creating a high-protein, filling meal that’s perfect for batch cooking. The mashed potato topping adds a creamy texture while keeping it under £5 per serving.

Use a mix of root vegetables like carrots and parsnips to add natural sweetness and extra nutrients. It freezes beautifully for easy reheat meals.

3) One-Pot Tomato Basil Pasta — EatingWell

One-pot meals are a lifesaver when you’re short on time and budget. This pasta combines simple pantry ingredients — canned tomatoes, garlic, basil, and pasta — into a creamy, saucy meal that feels indulgent but is entirely plant-based.

Use whole-wheat pasta for added fiber and pair it with a side of greens to make it a balanced, fat-loss-friendly dinner.

4) Sweet Potato & Black Bean Chili — Ambitious Kitchen

This chili is one of those rare dishes that’s cheap, nutritious, and absolutely packed with flavor. The sweet potatoes provide slow-releasing carbs, while black beans offer 15g+ of plant-based protein per serving.

It’s ideal for meal prep and tastes even better the next day. Add a sprinkle of avocado or nutritional yeast on top for extra creaminess.

5) Vegan Stir-Fry Noodles — Love & Lemons

Colorful, crunchy, and satisfying, these stir-fry noodles are the ultimate weeknight meal. Use whatever veggies you have on hand — carrots, bell peppers, or broccoli — and toss them in a simple soy-ginger sauce.

For extra protein, add tofu or edamame. It’s quick, versatile, and easy to keep under £5 per serving.

6) Spiced Red Lentil Soup — Well Plated

Red lentils cook quickly and are incredibly affordable. This soup uses warming spices like cumin and coriander to transform simple ingredients into a filling, protein-rich meal.

Pair it with whole-grain bread for a satisfying lunch or light dinner. Each bowl comes in under 300 calories but keeps you full for hours.

7) Vegan Burrito Bowls — Eating Bird Food

Black beans, rice, corn, and salsa — this bowl is all about simple ingredients that deliver flavor and nutrition on a tight budget. The lime dressing adds brightness, and you can customize it with toppings like avocado or baked tofu.

It’s high in fiber, great for digestion, and helps stabilize blood sugar — perfect for fat loss without hunger crashes.

8) Creamy Mushroom Stroganoff — BBC Good Food

This vegan stroganoff uses mushrooms and cashews to create a silky, protein-rich sauce that rivals the original. It’s hearty, comforting, and ideal for colder nights.

Pair it with brown rice or pasta, and you’ll have a complete meal that costs just a few pounds per portion.

9) Lentil Sloppy Joes — Ambitious Kitchen

This creative twist on a classic uses lentils as the base, making it both budget-friendly and protein-dense. The smoky-sweet flavor comes from tomato paste, paprika, and a hint of maple syrup.

Serve it in whole-wheat buns or lettuce wraps for a lighter, lower-calorie version.

10) Thai Peanut Ramen — Love & Lemons

This recipe turns budget ramen noodles into a nourishing, flavor-packed meal. The creamy peanut sauce provides healthy fats and a satisfying texture.

Add shredded carrots, cabbage, or leftover veggies to increase fiber and volume without adding much cost.

11) Chickpea Salad Sandwiches — Well Plated

Chickpeas make an excellent substitute for tuna or chicken in this creamy, protein-packed sandwich. Mix with vegan mayo, lemon juice, and celery for crunch.

It’s easy to make in bulk, great for lunches, and full of satisfying plant-based protein.

12) Vegan Curry Lentils with Spinach — Eating Bird Food

This rich, spiced curry is made with pantry staples and packed with flavor. Lentils provide long-lasting energy and tons of fiber, while spinach adds a dose of iron and micronutrients.

Serve it over rice for a meal that’s perfect for both fat loss and comfort cravings.

13) Sweet Potato Tacos — Love & Lemons

These tacos are loaded with roasted sweet potatoes, black beans, and avocado crema for a satisfying, affordable dinner. Each bite is full of fiber and antioxidants that support overall health and weight loss.

You can make them in bulk and enjoy leftovers for lunch — a great way to stretch your budget.

14) Vegan Fried Rice — Skinnytaste

This recipe is ideal for using up leftover rice and vegetables. A splash of soy sauce, sesame oil, and tofu turns it into a quick, balanced meal with plenty of plant-based protein.

It’s fast, filling, and a perfect “fridge clean-out” recipe that costs next to nothing.

15) Spaghetti with Lentil Bolognese — Ambitious Kitchen

This lentil bolognese gives you all the flavor and comfort of the classic Italian dish — without the meat or the price tag. Lentils create a thick, satisfying sauce that’s high in protein and fiber.

Serve over whole-wheat pasta for a nutrient-dense, budget-friendly dinner that keeps you full for hours.

16) Vegan Chickpea Curry with Rice — BBC Good Food

Simple, filling, and rich in plant-based protein, this chickpea curry costs pennies per serving. The tomato base and curry powder create depth, while coconut milk adds creaminess without heaviness.

Serve with brown rice or whole-grain naan for a perfectly balanced meal. It’s one of those dishes that tastes even better reheated, making it ideal for lunch prep.

17) Tofu and Broccoli Stir-Fry — Love & Lemons

This high-protein stir-fry uses tofu as the star of the show, delivering a meaty texture and satisfying bite. Broccoli, garlic, and soy sauce add both crunch and flavor, while sesame oil gives it that restaurant-style finish.

Pair with rice noodles or jasmine rice. To save money, buy firm tofu in bulk and freeze portions — the texture actually improves after thawing.

18) Vegan Chili Mac — Rabbit and Wolves

This fusion of two comfort classics — chili and mac & cheese — is affordable, filling, and packed with flavor. Black beans and lentils bring protein and fiber, while nutritional yeast adds a cheesy richness.

It’s great for families or batch cooking, and each portion comes in well under £5 when made with basic pantry staples.

19) Mediterranean Quinoa Salad — Eating Bird Food

Quinoa adds protein power to this fresh, colorful salad filled with cucumber, tomato, olives, and chickpeas. It’s light yet satisfying — perfect for lunch or as a dinner side.

The lemon-olive oil dressing ties it all together, and you can easily double the recipe for meal prep. It’s proof that eating light doesn’t mean eating less.

20) Curried Cauliflower and Lentil Soup — Feasting at Home

Cauliflower and lentils make a dream team in this creamy, mildly spiced soup that’s perfect for cold days. Packed with fiber, protein, and vitamins, it’s budget-friendly and deeply comforting.

Top with fresh coriander or a squeeze of lime for brightness. Pair with toasted whole-grain bread for a complete meal.

21) Vegan Burritos with Rice and Beans — Skinnytaste

Simple, portable, and cheap to make, these burritos combine rice, black beans, salsa, and veggies in a satisfying wrap. They freeze well, making them great for weekly meal prep or quick lunches.

Add hot sauce or avocado slices for a creamy kick. Each burrito offers a balance of carbs, fats, and protein that supports steady energy and fat loss.

22) Vegan Thai Red Curry — The Happy Foodie

This dish delivers bold, fragrant flavor from lemongrass, ginger, and coconut milk. With tofu or chickpeas as the protein base, it’s a restaurant-level meal that costs a fraction of the price at home.

It’s flexible too — swap in seasonal veggies to keep it affordable and fresh year-round.

23) Lentil and Spinach Dahl — BBC Good Food

This Indian-inspired comfort dish uses red lentils, turmeric, and spinach to create a golden, hearty dahl that’s bursting with nutrition. Each serving is high in iron, protein, and fiber.

Serve it with rice or warm flatbread for a cozy, low-cost meal that feels like pure comfort food on a winter evening.

24) Vegan Shakshuka — Love & Lemons

Traditionally made with eggs, this vegan version swaps in tofu for a high-protein, low-cost twist. The rich tomato sauce is spiced with cumin, paprika, and chili for an energizing flavor boost.

It’s the perfect weekend brunch dish that feels indulgent without breaking your budget or calorie goals.

25) Chickpea & Vegetable Stew — Feasting at Home

This Moroccan-inspired stew is loaded with chickpeas, carrots, and tomatoes simmered in aromatic spices like cinnamon and cumin. It’s cozy, colorful, and deeply nourishing.

Serve it on its own or over couscous for a hearty and inexpensive dinner. Each serving costs less than a coffee shop latte but keeps you full for hours.

26) Vegan Stuffed Peppers — EatingWell

Stuffed peppers are an easy, impressive way to use up rice, beans, and veggies you already have on hand. This version is colorful, hearty, and packed with 15g of protein per serving.

They bake beautifully and store well for leftovers — perfect for a weeknight meal that looks fancy but costs little.

27) Vegetable Fried Rice with Tofu — Love & Lemons

Leftover rice transforms into a quick, high-protein vegan meal with tofu, peas, and spring onions. The soy-sesame flavor combo delivers umami satisfaction for under £2 per portion.

Make it even cheaper by using frozen mixed vegetables and bulk tofu — a meal prep must-have for busy weeks.

28) Spaghetti Aglio e Olio with Chickpeas — Well Plated

This classic Italian pasta dish gets a plant-based protein upgrade with chickpeas. Garlic, olive oil, and red pepper flakes make it deliciously simple and affordable.

Use whole-wheat pasta for added fiber and nutrition. It’s proof that minimalist ingredients can deliver maximum flavor — without maxing out your wallet.

 

Tips for Eating Vegan on a Budget

• Buy in bulk: Stock up on dry lentils, beans, rice, and oats — they’re cheap and last forever.
• Use frozen veggies: They’re just as nutritious as fresh and often half the price.
• Plan your meals: A few hours of prep can save money and prevent waste.
• Keep spices handy: Flavor is everything. Basic spices transform plain meals into crave-worthy ones.

 

❓FAQ: Budget-Friendly Vegan Fat Loss Meals

Can I build muscle on a vegan diet?
Absolutely. Combining foods like lentils, tofu, chickpeas, and grains ensures you get all the amino acids your body needs.

Are vegan meals naturally low calorie?
Not always — but focusing on whole foods like vegetables, legumes, and whole grains helps you stay in a healthy calorie range while feeling satisfied.

What’s the cheapest protein source for vegans?
Lentils, beans, and tofu are among the most cost-effective and nutrient-rich protein sources.

How do I make vegan meals more filling?
Add volume with vegetables and pair proteins with fiber-rich carbs like quinoa, oats, or brown rice.

 

Final Thoughts

Eating vegan on a budget doesn’t mean eating plain or going hungry. These budget-friendly vegan meals for fat loss are proof that affordable food can be nutritious, satisfying, and even indulgent. Focus on whole ingredients, simple techniques, and smart prep to make healthy eating the easiest part of your week.

Try rotating a few of these recipes each week, and you’ll save money, eat better, and feel incredible. Don’t forget to share your favorites with friends or on social media — healthy eating is even better when it’s shared!

Medical Reminder: Always consult your doctor or healthcare provider before making major changes to your eating habits, exercise routine, or lifestyle. This article is not a substitute for professional medical advice.