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Posted on Nov 12, 2013 in Vegan $1 Menu | 0 comments

Plant Based on a Budget Challenge

Carrot Beet SaladIn an effort to debunk the myth that eating well is unaffordable Plant Based On A Budget has decided to launch a challenge in which contributors put together free meals plans.  Participants are approaching the challenge from a variety of angles,  from single person to family of four meal plans, but each plan conforms to the $25.00 per person/per week guideline.   My meal plans are for one person and focus heavily on fruit and vegetable consumption.  As most people find themselves low on time these days, the meal plans are designed to keep the kitchen time commitment to a minimum.  Ideally vegetable prep (shredding romaine, dicing onions etc.) is completed on the same day you shop so that when you come home after a long day your meals are almost complete.  I reserve two days weekly for making meals for the next few days. Food waste is very expensive.  I find that making sure to wash and cut vegetables the same day I bring them home increases the likelihood that I will use them before they turn. I completed my shopping at Kroger, Aldi, and the local farmers market this week.   I didn’t factor in the cost of spices as many people keep these in the pantry year round.  Be aware that you don’t ever have to follow a recipe to the letter if you know what purpose the ingredient in question is serving and can find a viable substitution.  There are tons of substitution charts available online.  I’ve found pintables, like this one of spice substitutions,handy.

Shopping List

1lb brown rice – 1.25

3 pack zucchini – .98

celery – .79

carrots – .79

1 large sweet potatoes – 1.25

romaine lettuce – 1.25

onion – .79

1 avocados – 1.00

3 lb bag apples – 2.97

multi-colored peppers – 1.79

tomatoes – .79

oatmeal – 2.00

raisins – 1.25

kale – .99

1 lb dry white beans – .98

1lb dry kidney beans – .98

1lb dry lentils – .98

cabbage – .59

whole wheat pasta – .99

vegetable bouillon cubes – 1.00

tomato sauce – .89

Day 1

Breakfast: Oatmeal sprinkled with raisins

Lunch: Green Salad (shredded romaine, olive oil, pepper, dried herbs), Vegetable Soup

Dinner: Left Over Vegetable Soup, Zucchini Pasta (omit sun-dried tomatoes and 2 zucchini – use 1/2 box of pasta)

Day 2

Breakfast: Oatmeal sprinkled with raisins

Lunch: Kale and Sweet Potato Soup, Apple

Dinner: Left Over Vegetable Soup and Zucchini Pasta

Day 3

Breakfast: Oatmeal sprinkled with raisins

Lunch: Two Bean Salad, Apple

Dinner: Leftover Kale and Sweet Potato Soup, Green Salad

Day 4

Breakfast: Green Smoothie (kale, apple,water)

Lunch: Two Bean Salad tossed with leftover romaine salad

Dinner: Curried Cabbage with Brown Rice and Sweet Potato (substitute chickpeas with white beans, use 1/2 sweet potato)

Day 5

Breakfast: Lentil Soup with Sautéed Kale

Lunch: Romaine Salad with tomato, chickpeas, 1/2 avocado and extra virgin olive oil vinaigrette drizzle

Dinner: Avocado Pasta (using remaining 1/2 of avocado and pasta) with Carrot Salad

Day 6

Breakfast: Orange Carrot Ginger Smoothie

Lunch: Orange, Apple, and White Bean Salad (using white onion and dried herbs)

Dinner: White Bean, Kale, and Sweet Potato Soup (omit heavy cream, use 1/2 sweet potato)

Day 7

Breakfast: Oatmeal sprinkled with nuts and raisins

Lunch: Leftover Lentil Soup, Apple

Dinner: Leftover White Bean, Kale, and Sweet Potato Soup along with brown rice

 

My step by step  budget friendly modifications of recipes to follow throughout week.

 

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