Feeding a Plant-Based Family

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Ok, it seems easy to stick to a frugal meal plan for just one person, but what about 2 or more? What if one person isn’t into eating buddha bowls and salads? What about kids, who are notoriously picky eaters? Well, here is the solution! Below I’ve posted multiple meal plans for families and couples, for about $20-$25 per person per week, which is much less than the average $200+ a family of four spends in the US. I included my personal meal plan bumped up to feeding 4 people, but it seems to me that mine may be more expensive than the others listed, just a warning. Anyway, check them out and start saving on your grocery bill while providing your family, roommates, or partners with wholesome, delicious, and healthy meals!

2 People

3+ People

My Own:

Meal Plan – Four People

 

Weekday Breakfast: Cinnamon Apple Oatmeal and Warm Lemon War

20 cups oats, 12 cups applesauce (20 apples, cinnamon), 4 Tbsp flax, 4 lemon

 

Weekday Lunch: Loaded Potato

4 cup grapes, 4 baked potato, 4 falafel, 4 dolmades, 4 cups leftover sauce (tzatziki, salsa, pea guacamole)

 

Monday Dinner: Greek Goddess Bowl

4 cup brown rice, 4 handful spinach, 4 cups tzatziki (8 cups cashews, 4 lemon, 8 cloves garlic, salt, pepper, dill, 2 cucumber), dolmades (2 onion, 50 grape leaves, 1 cup rice, dill, parsley, 2 lemon), 1  tomato, 2 cucumber, 20 kalamata olives, 1 almond feta (4 shallot, 8 cloves garlic, 2 lemon, salt, 8 cups almonds)

 

Tuesday Dinner: Middle Eastern Falafel Bowl

20 falafel (8 cups cooked chickpeas, 2 onion, 12 cloves garlic, 1 bunch parsley, 4 Tbsp arrowroot, cumin, turmeric, salt, pepper), 4 handful spinach, 4 cup hummus (16 cups cooked chickpeas, 8 garlic cloves, 2 lemon, cumin, paprika, salt, pepper), 2 cup mushroom, 4 cup tabbouleh (1 bunch parsley, 2 tomato, 2 lemon, 1 onion, 2 cup brown rice)

 

Wednesday Dinner: Burrito Bowl

4 cup brown rice, 4 handful spinach, 4 cup salsa (12 tomatoes, 4 jalapeño, 1 onion, cilantro, 2 lime, 4 clove garlic, cayenne, salt), pea guacamole (2 bag peas, 12 green onions, 4 small garlic clove, 2 lime, cayenne, 2 tomato, 1 tsp sriracha, cilantro), 4 cup black beans, onion & jalapeño (2 cup acv, salt, cumin, 4 onion, 4 jalapeño, 8 clove garlic), 2 bell pepper

 

Thursday Dinner: Sushi Bowl

4 cup brown rice, 8 carrots, 4 avocado, 4 cucumber, 8 Tbsp braggs, sesame seeds, 4 Tbsp rice vinegar, 8 Tbsp Sriracha (8 tomatoes, 4 bell pepper, 1/2 tsp apple cider vinegar, 8 Tbsp onion powder, 4 Tbsp garlic powder, 1/2 tsp cayenne powder, salt, 3 tsp arrowroot)

 

Friday Dinner: Chickpea Pizza

4 chickpea crust (4 Tbsp apple cider vinegar, 4 cup plant milk, 4 cup garbanzo flour, 1 tsp baking powder, salt, pepper, tahini-homemade) 4 handful kale, 4 cup tomato sauce (12 tomatoes, 1 onion, 4 clove garlic, salt, pepper), 1  almond feta, 2  cup mushrooms, red pepper flakes, oregano, basil

 

Saturday Brunch: Breakfast

2 frittata (2 cup chickpea flour, 1 cup mushrooms, 1 cup kale, 4 green onion, 2 garlic clove, salt, pepper), OJ (12 oranges)

 

Saturday Dinner: Indian Vindaloo

4 cup brown rice, 4 cup tomato sauce, 4 sweet potato, 2 bag peas, 4 cup broccoli, 8 carrots, turmeric, garam masala, cumin, 8 Tbsp sriracha

 

Sunday Brunch: Snack Plate

1 almond feta, 4 cup hummus, 40 kalamata olives, 4 flaxers (8 cups ground flaxseed, 2 tsp garlic powder, 2 tsp onion powder), 4 cup grapes, 12 carrots

 

Sunday Dinner: Chinese Sweet Potato Noodles

4 sweet potato, 2 bell pepper, 8 carrots, 2 cup mushrooms, 4 cup broccoli, 8 Tbsp braggs, sesame seeds, 4 Tbsp rice vinegar, 8 Tbsp Sriracha, 12 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

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

 

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