Is it really possible to eat fully vegan on just $5 a day?
That’s the question I asked myself when I noticed my grocery bills creeping up—despite keeping things pretty simple. I wasn’t eating out, I wasn’t splurging on exotic superfoods, and yet somehow, I was still overspending.
So I set myself a challenge: Could I eat three satisfying, healthy, and fully plant-based meals per day… for less than five bucks total?
I tracked every cent, planned meals ahead of time, and made use of the most underrated skill in modern life: intentional shopping.
Here’s what I learned—and what I ate.
Why I started with the staples
You’ve probably heard this before, but it bears repeating: a cheap vegan diet starts in the bulk aisle.
Instead of filling my cart with name-brand veggie burgers or oat milk that costs more than actual oats, I started with the basics—beans, rice, oats, potatoes, and lentils.
These weren’t just cheap. They were flexible.
From red lentil dal to black bean tacos, these staples became the foundation for dozens of meals. I wasn’t eating the same thing every day—but I was using the same core ingredients in different ways.
Here’s a peek at what a typical haul looked like when broken down into cost-per-serving:
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Brown rice (20 lb bag): $0.18 per cooked cup
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Dried lentils: $0.25 per serving
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Rolled oats: $0.15 per half-cup dry
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Russet potatoes (10 lb bag): $0.20 per large potato
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Dry black beans (cooked at home): $0.22 per serving
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Bananas: $0.19 each
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Carrots: $0.10 each
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Cabbage (whole head): $0.40 per cup shredded
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Canned tomatoes: $0.50 per can
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Frozen spinach or broccoli: $1 per bag, used in thirds
I spent just over $30 for a full week of groceries. That gave me some wiggle room for seasonings, oil, and the occasional treat (more on that later).
The secret sauce: flavor layering without the price tag
One of the biggest myths about cheap food is that it has to be bland.
Sure, if you’re just boiling lentils and calling it a day, that’s going to get old. But there’s a difference between cheap food and lazy food.
I leaned heavily on spices—things I already had in my pantry like cumin, turmeric, garlic powder, and chili flakes. I used soy sauce and vinegar to build depth. I made quick sauces from peanut butter and sriracha or blended canned tomatoes with sautéed onions for pasta.
One night I made a stir-fry with frozen broccoli, shredded cabbage, rice, and a sauce from soy sauce, garlic, a little sugar, and sesame oil. Total cost? About $1.40. And it was something I’d order in a restaurant.
As chef Bryant Terry has said: “Flavor doesn’t live in price. It lives in preparation.” And I found that to be true every single day.
What I actually ate in a day
Here’s one of the sample days from my $5 challenge:
Breakfast:
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Rolled oats cooked with water and a pinch of salt
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Topped with banana slices, cinnamon, and a spoon of peanut butter
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Cost: $0.65
Lunch:
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Red lentil dal (onions, garlic, turmeric, cumin, lentils, canned tomato)
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Brown rice
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Side of cabbage salad (shredded cabbage, carrots, vinegar, olive oil)
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Cost: $1.45
Dinner:
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Black bean and potato tacos (homemade tortillas, mashed spiced potatoes, black beans, sautéed onions)
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Side of salsa made from canned tomatoes, lime, and cilantro from my herb pot
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Cost: $1.75
Snack:
Daily total: $4.35
I wasn’t hungry. I wasn’t deprived. And I didn’t feel like I was sacrificing flavor for thrift.
What I skipped (and didn’t miss)
To stay under budget, I avoided:
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Vegan cheese or faux meats
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Packaged vegan snacks and protein bars
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Store-bought plant milks
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Fresh berries and out-of-season produce
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Fancy condiments
None of these are bad in moderation, but they add up fast. Instead, I made my own oat milk, relied on dried or frozen produce, and kept snacks simple—like baked sweet potatoes or homemade popcorn.
Dr. Michael Greger, author of How Not to Die, has noted that some of the healthiest diets in the world—like those in Blue Zones—are based on inexpensive, traditional plant-based staples. They’re not loaded with expensive powders or processed vegan substitutes. And they work.
How I planned meals to stretch every dollar
Planning was everything. I didn’t batch cook every single meal, but I made enough of each dish to carry me through multiple days.
Each week I picked 2–3 base recipes that could be remixed.
One week I made a huge pot of lentil stew that became:
Another week, I roasted a tray of vegetables and used them for:
When I cooked a pot of beans, I saved the aquafaba for baking or sauces.
And whenever I made rice, I cooked extra to use for fried rice or pudding.
Every time I repurposed something, I saved time and money.
What surprised me most about this experiment
I didn’t expect it to be fun. But it was.
Having a clear budget turned meals into a game. How can I make this taste incredible without spending more than $1.50?
I found myself actually enjoying grocery shopping again. I compared prices. I picked produce by the pound instead of grabbing pre-cut packs. I said no to things I didn’t really need—and didn’t regret it.
It also made me more mindful. Eating with intention. Cooking with care. Appreciating how much abundance you can get from just a few dollars and a little creativity.
There’s a concept in behavioral psychology called construal level theory. It says that when we focus on details in the here and now—rather than abstract goals far off in the future—we’re more likely to follow through and feel satisfaction. I didn’t need to “eat cheap forever.” I just needed to make one good, affordable choice at a time.
Final thoughts (and a few bonus tips)
If you’re thinking of trying this yourself, a few things helped me stay on track:
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Use a running grocery list that tracks price per ounce
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Build meals around what’s already in your pantry
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Don’t fear frozen vegetables—they’re just as nutritious and usually cheaper
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Buy spices in bulk, even if it feels like a bigger up-front cost
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Let one “treat” item keep things interesting (mine was peanut butter)
I’ll be honest: some days I craved takeout. And some nights I ate the same meal twice. But overall, I felt nourished—physically, mentally, and financially.
This wasn’t about perfection. It was about proving that plant-based living can be budget-friendly, joyful, and deeply satisfying.
Even when you’re only spending $5 a day.
