A plant -based diet with full food isdoesn'tDuration.In fact, vegetable staples such as brown rice, potatoes and beans are some of the cheapest and healthiest ingredients in the supermarket to proveShow you how you can build the value of a week of delicious meals and snacks for a person for a person for just $ 9 a day.
Day 0 (prepared in advance for day 1)
- First thing first: Go on shopping.We made a handyShopping listTo fill your fridge so that you have everything you need for this week with meals.
- Cook 1 pound.Dro -Handlezen according to the package.
- Soften 1 pound. Dry chickpeas at night so that they are ready to cook on day 1.
- Prep Night over oats with apple for your day 1 breakfast: in a container, 1 cup of rolled oats, 1 cup on plant -based milk, 4 chopped dates, 2 tablespoons of raisins and ¼ teaspoon of painted nod.
Day 1
Day 1 is your biggest cooking day, so we recommend starting on a Sunday, cooking your chickpeas while heating your breakfast.
Breakfast: oats during the night with appleHot prepared oats in a pan (or in the microwave) with a dash of plant milk or water.
Lunch: chickpeas pasta salad with walnutdressingCombine 2 cups of striped Romaine salad in a bowl;1 cup of boiled pens pasta;.
DINER:Heart lenses ragu with penne
Snack: Persille-Lemon HummusIn a blender or food processor, 3 cups of boiled chickpeas are combined, ½ cup of fresh parsley, 3 tablespoons of lemon juice, ½ teaspoon of garlic powder and sea salt and freshly painted black pepper to taste.Up to 2 tablespoons of water if necessary to achieve the desired consistency.
Prepare for tomorrow:Cook the entire bag with brown rice according to the package.
Day 2
You get a lot of kilometers from the roasted homemade muesli of today and enjoy it twice for breakfast, once as a topping.
Breakfast: Homemade MüsliIn an anti -outsome grid pan over low toast 3 cups of rolled oats, chopped walnuts and ⅓ cup chopped raisins 5 to 7 minutes.Cool.
Lunch (leftovers):Heart lenses ragu with penne
DINER:Broccoli and brown rice stew with chickpeas
Snack: Cinnamon Apple SaladCombine 1 cup of dice apple, 4 chopped dates, 1 tablespoon of raisins, 1 tablespoon of chopped walnuts, 1 tablespoon of lemon juice and 2 pink painted cinnamon.
Prepare for tomorrow:Cook the entire bag with black beans according to packaging instructions.
Day 3
When it comes to eating vegetable on a tight budget, potatoes are your best fen.
Breakfast: Oatmeal pancakesIn a blender or food processor, combine 1 ⅓ cups of rolled oats;12 chopped stuck dates, 1 cup of plant milk and 1 teaspoon of painted cinnamon.Blend to a coarse dough.pannenkoek on the biscuit bucket.Bluber, and then cool in an airtight container for use later this week.
Lunch (leftovers):Broccoli and brown rice stew with chickpeas
DINER:Rotori and book WL
Snack (leftovers): parsley-citron hummus
Day 4
You have reached midweek -stretch!Breakfast and lunch are both in the bag thanks to your efforts earlier this week!Enjoy sweet potato fries like a snack or as a page for dinner.
Breakfast (remains): homemade Müsli
Lunch (leftovers):Potato Currito bowls
DINER:Lensburgers
Snack: Sweet friesPreheat the oven to 425 ° F. Line a baking sheet with parchment paper.The clip 1 large sweet potato in wedges and place them in a single layer on a baking sheet.The edges.Serve with ketchup.
Day 5
To order, a number of satisfactory meals are today.Chickpea stew with kaleFor breakfast tomorrow.
Breakfast: Tasty polenta -porridge with broccoliCooking 1 cup of water in a pan.Up to 7 minutes or until the vegetables are soft.Groft half of an 18 oz against a porridge by adding a fork.
Lunch: Tex-Mex Pasta SaladBoil 1 cup of dry pens according to the instructions of the packages.Up to minutes before the pasta is ready, add 2 cups of chopped green cabbage.Beans, 1 cup of thawed frozen corn, ¼ cup of lemon juice, 2 tablespoons of finely chopped onion and ½ teaspoon each garlic powder, dried oregano and painted the bowl.
DINER:Chickpea stew with kale
Snack: Oatmeal with bananasCooking 2 cups of water in a small pot.
Day 6
Heat the rest of your oatmeal date pancakes this morning for breakfast;Chickpea stew with kaleFor a fast and solid lunch.Shepherd's Pie is the last dinner you cook this week and you do enough to eat tomorrow night.
Breakfast (remains): oatmeal-date pancakes with fresh blue bear
Lunch (leftovers):Chickpea stew with kale
DINER:Budgetvenlig Shepherd's Pie
Snack: Polenta BruschettaPreheat the oven to 350 ° F. Line a baking tray with parchment paper.Cut half of an 18 oz.Ripe pre -chopped polenta in six ½ -inch thick discs.Half tomato in six wedges (keep the rest for later).Top every polenta drive with 1 tablespoon of parsley-donon hummus and a tomato wedge immediately.
Day 7
Congratulations!For just $ 63.21 you fed yourself in seven days.Now where you have received the basic formulas to eat plant, based on a budget, you can become creative with leftovers to think of nourishing vegan meals cheaply.
Breakfast: sweet potato breakfastPreheat the oven to 425 ° F. Bag A sweet potato for 30 to 40 minutes or until soft.
Lunch: potato saladScrub 2 medium-sized yukon gold potatoes and cut into 2-inch cubes.15 minutes or until they are soft., 1 tablespoon of white wine vinegar, 1 teaspoon of yellow mustard and sea salt train fresh painted black pepper to taste.
Dinner (leftovers):Budgetvenlig Shepherd's Pie
Snack (residues):Lensburgers
1 week vegan meal plan shopping list
Let's shop!With this list you will be set for the week.We have explained ingredients "from your pantry" that is probably already in your kitchen and is not taken in the budget.Keep leftovers of pieces in the fridge.
To make it all work, go to stores where you get the most value for money.
Towards
- 3 calls ............................................. $ 2.31
- 3 bananas ........................................................
- 8 oz.frisk Bosbessen ...................... $ 3.30
- 1 head of broccoli (¾ lb.) ................... $ 1.77
- 7 carrots (32 oz.) ............................ $ 1.96
- 1 pound celery (about 13 stems) ........... $ 2.08
- 1 Bunke Healthy Coriander ................... $ 0,88
- 8 oz.datos ..................................... $3.24
- 1 Bunch Art …………………………………… $ 1,48
- 3 lemons .................................... $ 1.74
- 7 medium gelei ui ............... $ 2.18
- 1 Bunch Persille .............................. $ 0,98
- 1 Big Red Bell Peppers .................... $ 1,48
- 5 pound.yukon golden potatoes ............. $ 5.98
- 2 medium -sized sweet potatoes ............. $ 2.94
- 3 heads Romaine Salad .............. $ 2.74
- 4 tomatoes ..................................... $ 1.28
Paked goods/bulk containers
- 1 lb. dry black beans ...................... $ 1.56
- 1 lb. dry brown rice ........................ $ 0.92
- 1 lb. Droog brown Lenzen .......................... $ 1.42
- 1 lb. dry chickpeas ......................... $ 1.46
- 6¾ Kopjes rolled oat ...................... $ 5.02
- 1 LB
- 1 18-oz. Round PREGROWERD POLENTA ...... $ 3,72
- ½ cup of raisins ................................. $ 0.99
- 2 15 oz.dåser dice tomatoes ........ $ 1.76
- ½ cup of chopped walnuts ................. $ 1.84
Refrigerator freezer
- 1 16 oz.Packs frozen corn ......... $ 1.96
- ½ gallon unsweetened, non-law vegetable milk ... $ 2.44
Total: ..................................... $63.21
From your pantry
- Cayenne pepper
- Mild chili powder
- Ground red pepper flakes
- curry powder
- Dried oregano
- Freshly painted black pepper
- Garlic
- Sealing cinnamon
- Be stuck
- Dried Italian herb
- Ketchup
- Mustard
- Pure vanilla extract
- Ocean salt
- smoked bell pepper
- Taco -herbs
- White wine vinegar or cider vinegar
See to receive affordable, healthy, tailor -made vegan meals directly to your inbox every weekFork meal planner, Foks Light weekly meal planning tool.To find out more about a complete food, on plants -based diet, you can visit our visitsPlant -Based Primer.
