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Meal planning on a budget5/26/2023 You’ll be prepping an extra Potato Burrito Bowl for an easy grab-and-go lunch tomorrow. When it comes to eating plant-based on a tight budget, potatoes are your best friend. Store in an airtight container and refrigerate overnight. PREP FOR TOMORROW: Cook the entire bag of black beans according to package directions. Serve right away or chill before serving. SNACK: Cinnamon Apple Salad In a medium bowl combine 1 cup diced apple, 4 chopped pitted dates, 1 tablespoon raisins, 1 tablespoon chopped walnuts, 1 tablespoon lemon juice, and 2 pinches ground cinnamon. LUNCH (leftover): Hearty Lentil Ragu with PenneĭINNER: Broccoli and Brown Rice Casserole with Chickpeas Store leftover muesli in an airtight container. Serve with a handful of blueberries, 1 sliced banana, and plant milk. Add ¼ teaspoon pure vanilla extract (optional) and 2 pinches ground cinnamon. For dinner, you’ll be whipping up a robust casserole using some pantry staples.īREAKFAST: Homemade Muesli In a nonstick skillet over low toast 3 cups rolled oats, ⅓ cup chopped walnuts, and ⅓ cup chopped raisins 5 to 7 minutes. You’ll get a lot of mileage out of today’s toasted Homemade Muesli, enjoying it twice as a breakfast, once as a topping. PREP FOR TOMORROW: Cook the entire bag of brown rice according to package directions. Refrigerate leftover hummus in an airtight container. Serve with celery sticks (3 stalks sliced in half). Add 1 to 2 tablespoons of water if needed to reach desired consistency. SNACK: Parsley-Lemon Hummus In a blender or food processor combine 3 cups cooked chickpeas, ½ cup packed fresh parsley, 3 tablespoons lemon juice, ½ teaspoon garlic powder, and sea salt and freshly ground black pepper to taste. For dressing, in a blender combine 2 tablespoons walnuts, 1½ teaspoons finely chopped fresh parsley, 1½ teaspoons white wine vinegar or apple cider vinegar, ¼ teaspoon garlic powder, ⅛ teaspoon sea salt, and freshly ground black pepper to taste. LUNCH: Chickpea Pasta Salad with Walnut Dressing In a bowl combine 2 cups shredded romaine lettuce 1 cup cooked penne pasta 1 cup cooked chickpeas ½ cup each diced carrot, celery, tomato, and red bell pepper (save remaining red bell pepper) and 2 tablespoons minced onion. Get your chickpeas cooking while you heat up your breakfast.īREAKFAST: Overnight Oats with Apple Heat prepped oats in a pan (or in the microwave) with a splash of plant milk or water. You’ll be making three recipes, including a Hearty Lentil Ragu that will also serve as lunch tomorrow and a Parsley-Lemon Hummus you’ll enjoy throughout the week. Cover and refrigerate overnight.ĭay 1 is your biggest cooking day, so we recommend starting on a Sunday. Prep Overnight Oats with Apple for your Day 1 breakfast: In a container combine 1 cup rolled oats, 1 cup plant-based milk, 4 chopped pitted dates, 2 tablespoons raisins, and ¼ teaspoon ground cinnamon.dry chickpeas overnight so they’re ready to cook on Day 1. Store cooked lentils in the refrigerator so they’re ready to go on Day 1. dry brown lentils according to package directions. We’ve created a handy shopping list to fill up your fridge so you’ll have everything you need for this week of meals. Check out our day-by-day meal prep guide and shopping list below! DAY 0 (Advance Prep for Day 1) To keep things easy, you’ll often be lunching on leftovers from the night before. To prove that you can eat plant-based on a budget, this one-week vegan meal plan shows you how to build a week’s worth of delicious meals and snacks for one person for just $7 a day. In fact, plant-based staples such as brown rice, potatoes, and beans are some of the cheapest-and healthiest-ingredients in the supermarket. A whole-food, plant-based diet is not expensive.
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