Vegan on $25 a Week

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Meal planning is essential for maintaining a healthy budget and living below your means. Here are a few resources for meal plans, for one person:

Below I’ve pasted my own meal plan – I haven’t calculated the prices, but I estimate that after the initial purchase of spices, staples, etc. that it would come to about $25 each week, shopping at a cheaper grocer such as Aldi and buying produce at a farmer’s market:

Weekday Breakfast: Cinnamon Apple Oatmeal and Warm Lemon War

5 cups oats, 3 cups applesauce (5 apples, cinnamon), 1 Tbsp flax, 1 lemon

Weekday Lunch: Loaded Potato

1 cup grapes, 1 baked potato, 1 falafel, 1 dolmade, 1 cup leftover sauce (tzatziki, salsa, pea guacamole)

Monday Dinner: Greek Goddess Bowl

1 cup brown rice, 1 handful spinach, 1 cup tzatziki (2 cups cashews, 1 lemon, 2 cloves garlic, salt, pepper, dill, ½ cucumber), dolmades (½ onion, 20 grape leaves, ¼ cup rice, dill, parsley, ½ lemon), ¼  tomato, ½ cucumber, 5 kalamata olives, ¼ almond feta (1 shallot, 2 cloves garlic, ½ lemon, salt, 2 cups almonds)

Tuesday Dinner: Middle Eastern Falafel Bowl

5 falafel (2 cups cooked chickpeas, ½ onion, 3 cloves garlic, ¼  bunch parsley, 1 Tbsp arrowroot, cumin, turmeric, salt, pepper), 1 handful spinach, 1 cup hummus (4 cups cooked chickpeas, 2 garlic cloves, ½ lemon, cumin, paprika, salt, pepper), ½ cup mushroom, 1 cup tabbouleh (¾ bunch parsley, ¼  tomato, ½ lemon, ½ onion, ½ cup brown rice)

Wednesday Dinner: Burrito Bowl

1 cup brown rice, 1 handful spinach, 1 cup salsa (3 tomatoes, 1 jalapeno, ¼ onion, cilantro, ½ lime, 1 clove garlic, cayenne, salt), pea guacamole (½ bag peas, 3 green onions, 1 small garlic clove, ½ lime, cayenne, ½ tomato, 1/16 tsp sriracha, cilantro), 1 cup black beans, onion & jalapeno (¾ cup acv, salt, cumin, 1 onion, 1 jalapeno, 2 clove garlic), 1/2 bell pepper

Thursday Dinner: Sushi Bowl

1 cup brown rice, 2 carrots, 1 avocado, 1 cucumber, 2 Tbsp braggs, sesame seeds, 1 Tbsp rice vinegar, 2 Tbsp sriracha (2 tomatoes, 1 bell pepper, ⅛ tsp apple cider vinegar, 2 Tbsp onion powder, 1 Tbsp garlic powder, ⅛ tsp cayenne powder, salt, 1 & ½ tsp arrowroot)

Friday Dinner: Chickpea Pizza

1 chickpea crust (1 Tbsp apple cider vinegar, 1 cup plant milk, 1 cup garbanzo flour, ¼ tsp baking powder, salt, pepper, tahini-homemade) 1 handful kale, 1 cup tomato sauce (3 tomatoes, ¼ onion, 1 clove garlic, salt, pepper), ¼  almond feta, ½  cup mushrooms, red pepper flakes, oregano, basil

Saturday Brunch: Breakfast

1 frittata (1 cup chickpea flour, ½ cup mushrooms, ½ cup kale, 2 green onion, 1 garlic clove, salt, pepper), OJ (3 oranges)

Saturday Dinner: Indian Vindaloo

1 cup brown rice, 1 cup tomato sauce, 1 sweet potato, ½ bag peas, 1 cup broccoli, 2 carrots, turmeric, garam masala, cumin, 2 Tbsp Sriracha

Sunday Brunch: Snack Plate

½ almond feta, 1 cup hummus, 10 kalamata olives, 1 flaxers (2 cups ground flaxseed, ½ tsp garlic powder, ½ tsp onion powder), 1 cup grapes, 3 carrots

Sunday Dinner: Chinese Sweet Potato Noodles

1 sweet potato, 1/2 bell pepper, 2 carrots, ½  cup mushrooms, 1 cup broccoli,2 Tbsp braggs, sesame seeds, 1 Tbsp rice vinegar, 2 Tbsp sriracha, 3 green onion

Things to Make Weekly:

Hot chile sauce

Salsa

Taziki

Hummus

Dolmades

Pea Guacamole

Applesauce/Smoothies

Cut Veggies

Brown Rice

Flaxers

Almond feta

Pickled onions and jalapenos

Tomato sauce base

Veggie broth from scraps – in tomato sauce

Freeze chickpea pizza crust

Oat milk

Baked falafel

Make ½ bag black beans and 1 bag chickpeas

1 bag garbanzo flour

Baked potatoes

Tahini

Pantry Staples:

Garam Masala

Cumin

Red Pepper Flakes

Cayenne Powder

Garlic Powder

Onion Powder

Dried Basil

Oregano

Sea Salt

Black Pepper

Arrowroot Powder

Apple Cider Vinegar

Rice Vinegar

Turmeric

Cinnamon

Braggs Liquid Aminos

Sesame Seeds

Paprika

Flax Seeds

B12

Dried Cilantro

Dried Dill

Dried Parsley

Cheese Cloth

Coconut Oil

White Vinegar

Grocery List

  • 5 cups Brown Rice
  • 2 Red Bell Pepper
  • 9 Tomatoes
  • 1 bag Frozen Broccoli
  • 7 Carrots
  • 1 Head Garlic
  • 3 Onion
  • 5 Potatoes
  • 1 bag Frozen Peas
  • 1 bunch Kale
  • 1 Avocado
  • 2 Bags Chickpeas
  • 1 Bag Black Beans
  • 5 cups Old Fashioned Oats
  • 1 can Baking Powder
  • 2 Cucumber
  • 1 jar Grape Leaves
  • 4 Lemons
  • 1 Shallot
  • 2 Sweet Potatoes
  • 1 Lime
  • 2 Jalapenos
  • 1 bunch Grapes
  • 3 Oranges
  • 2 cups Mushrooms
  • 1 bag Spinach
  • 1 bunch Fresh Parsley
  • 2 cups Raw Almonds
  • 2 cups Raw Cashews
  • 15 Kalamata olives
  • 5 Apples

11 thoughts on “Vegan on $25 a Week”

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