Two of the most common assumptions made about a vegan diet are that it's expensive and all of the recipes are complicated. But that couldn't be farther from the truth. If you really want to follow a vegan diet, you'll find that your meals can be incredibly simple and, if you plan ahead, cheap, especially when it comes to vegan breakfast. In fact, you can make a week's worth of easy vegan breakfasts from Whole Foods for less than $25. So whether you're just starting out on your vegan lifestyle, or you're simply looking for healthy, cheap breakfast recipes, here's a weeklong meal plan to set you on your way. Oh, and did we mention that all of these recipes take less than 15 minutes to prep? Even if you're not vegan, you can't say that that's not an appealing proposition.
Let's start off with all of the things you'll need to get from Whole Foods, shall we? The trick to keeping your costs down at Whole Foods is buying from their in-house brand, called 365 Everyday Value. The frozen fruit and vegetables are also great cost-savers for vegans, or anyone looking to add more produce to their diet; the nutritional value of frozen produce is about equal to that of fresh, it lasts way longer, and it's usually cheaper. You can also save money by buying certain ingredients in bulk at Whole Foods, like dried fruit, almonds, and chia seeds.
But you don't need to get too fancy with your ingredients to make these filling, easy vegan breakfasts for a week. All you need are these seven items, listed below.
Your total cost for a week of ingredients? Just $22.06, nearly $3 under your $25 budget—and you'll even have some leftovers. (I should add the disclaimer here that these exactly prices are based on the prices at the Whole Foods in Brooklyn, as pulled from Instacart. What you find at your local Whole Foods may therefore vary slightly. That's why we used a carton of almond milk that we already had in the office instead of the store brand of almond milk. But you get the picture.)
There's only one bit of prep you have to do when you get back from Whole Foods. Peel two of the six bananas that you bought, put them in a plastic bag or some kind of air-tight container, and pop those in the freezer. Everything else can go into the pantry, the fridge, or the freezer, as you see fit.
Once everything's organized, you can get cooking. All you have to do is follow these recipes for a week of vegan breakfasts from Whole Foods, for less than $25.
Day 1: Peanut Butter and Banana Overnight Oats
Dump all of your ingredients into a resealable jar, like a Ball jar, and shake to combine. Let the jar sit in your fridge for at least four hours, but ideally overnight, before you eat so the oats can get soft.
Day 2: Mixed Berry and Banana Smoothie
Dump all the ingredients into a blender, and blend until fully combined and smooth.
Day 3: Mixed Berry Overnight Oats
As with the Peanut Butter and Banana Overnight Oats that you made on the first day, simply dump all of the ingredients into a resealable jar, and shake until combined. Let the jar sit in your fridge for at least four hours, but ideally overnight, before you eat.
Day 4: Peanut Butter and Banana Toast
Pop the two slices of whole wheat bread into the toaster. Once they're toasted, spread the peanut butter, and top with banana slices and a sprinkling of chia seeds, if you're so inclined.
Then, for the next three days, you're going to reuse the same recipes from earlier in the week.
Day 5: Peanut Butter and Banana Overnight Oats
If you want a bit of variation from the original recipe, and already have a somewhat stocked pantry, you can sprinkle some cinnamon or add some vanilla extract to your overnight oats.
Day 6: Mixed Berry and Banana Smoothie
Another day, another smoothie. If you like your smoothies with a little more texture, you can always add some extra ice before you blend up all the ingredients.
Day 7: Peanut Butter and Banana Toast
I mean. You know how to make toast, right?
By the end of the week, you should still have some whole wheat bread, some peanut butter, and almond milk leftover—unless you've been using that in your coffee or tea, which I would highly recommend, to be honest. So all you'll have to buy next week are the fruits, the chia seeds, and maybe some more almond milk. And once you've got these basic building blocks down, you can start playing around with different fruits and bulk ingredients. That way, you can make even more healthy, vegan breakfasts next week, for even less than $25.
Your Shopping List
1 18-ounce package of 365 Organic Quick Oats, $3.19