40+ Budget-Friendly Plant-Based Recipes to Help You Eat Healthy for Less

With funding for the Supplemental Nutrition Assistance Program (SNAP) and the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) currently uncertain, families are feeling the strain of higher grocery bills just as the cost of essentials like rent, transportation, and health care also continues to climb.

Amid these challenges, there’s one area where small shifts can make a real difference: what we put on our plates.

Plant-based staples—foods like beans, lentils, rice, tofu, and grains—remain some of the most affordable, nutrient-packed options in any grocery store. They’re shelf-stable, versatile, and rich in fiber and plant protein, helping meals feel hearty and satisfying.

Choosing more of these foods doesn’t just stretch your grocery dollars—it supports long-term health, too. Research shows that diets built around fruits, vegetables, whole grains, and legumes can lower the risk of heart disease, type 2 diabetes, and certain cancers, conditions that also drive up medical costs. You can learn more about the health benefits of a plant-based diet here.

Earlier this year, I broke down what the research says about the cost of eating plant-based and shared practical tips for keeping grocery bills low in How to Eat Plant-Based on a Budget: A Dietitian’s Guide. This new post builds on that discussion by highlighting simple, nourishing meals that make the most of affordable staples.

While it’s one thing to talk about the affordability of plant-based eating, it can be even more meaningful to see what that looks like in everyday life. Below, you’ll find a collection of delicious recipes centered on low-cost ingredients that can be mixed and matched throughout the week. They’re approachable, flavorful, and designed to help make healthy eating feel doable—even when budgets are tight.

Eating well doesn’t have to mean spending more. With a few pantry staples and some creativity, you can prepare meals that are nourishing, filling, and budget friendly. Whether they start with a pot of beans, a package of oats, or a box of pasta, these recipes show how small, practical choices can go a long way—especially during challenging times.