Plant-based and Planet-based Meal Prep on a Budget

Combining my ever increasing interest in both plant-based and planet-based food. Below is a weeks worth of foods and recipes for those wanting to eat well for themselves, the planet and their pockets.

The recipes are predominately based on seasonal produce too and cost just £5.85 for 14 meals!

Okay so truth time- there is a catch to this one. Stay with me…

The catch is pantry staples and assuming you have dried herbs, spices, seeds + condiments already. Buying all of these things can be costly at first but they have such a long shelf life and you only need to use a little bit each time you cook. They make such a difference to your meals and often come with big health benefits.

1 week, 14 meals repeat.


Breakfast: 1 banana on wholemeal toast with peanut butter

Dinner: lentil and sweet potato stew


Breakfast: 1/4 cup oats with homemade oat-milk, chia seeds, psyllium, agave nectar*

Dinner: black bean and lentil soup with wholemeal bread


Breakfast: fried cinnamon bananas with agave nectar*

Dinner: Pasta Alfredo


Breakfast: chia pudding with oat milk and agave nectar*

Dinner: baked sweet potato with turmeric lentils


Breakfast: banana and peanut butter toasted sandwich

Dinner: Chinese style fish rice bowl


Breakfast: pancakes (banana, flour, egg) with agave nectar*

Dinner: Chilli sin carne and rice


Breakfast: eggs (your way) on toast

Dinner: plant-based spagbol

*agave nectar substitutions: honey, sugar syrup, coconut sugar, plain old sugar, golden syrup, maple syrup. Whatever tickles your pickle.

Shopping List:

  • 8 bananas
  • 1 cauliflower
  • 4 sweet potatoes
  • 4 carrots
  • 1 red pepper
  • garlic bub
  • 2 tins sardines
  • peanut butter
  • oats
  • wholemeal bread
  • rice
  • pasta
  • lentils
  • 1 carton black beans
  • 1 carton red kidney beans
  • 4 tins chopped tomatoes
  • 6 eggs

Total: £11.71 based on Sainsbury’s pricing

But that’s not it, all of the dinner recipes make enough food for 2 servings. If you live on your own, like me, then that’s two weeks worth of delicious, healthy food bringing the weekly cost down to just £5.85 for 14 meals. You’ll also be building up your pantry staples as they’ll be rice, lentils and pasta left over.

I’ll be adding links to all the recipes as soon as I’ve made the posts!

Peace to the planet and peace to your pockets

Love always, The Humble Avocado x x

Published by thestayhumbleavocado

Thank you for taking the time out of your busy day to come and check out this blog. May you find peace and tranquillity and temporary escapism from the never-ending pressures of our modern day lives. The purpose of this blog is to share with you the art of sustainable living which is is both sustainable to the planet and sustainable to your pocket. I am on this journey with you and I want to share with you the new ideas and perspectives taken on board. I welcome your feedback and would love to hear your opinions, ideas and thoughts on the content added, as well as what you would like to read more of. Peace to the planet and peace to your pocket! Love always, The Humble Avocado x x

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