Plant Based on a Budget Challenge – 1 Person – Week 1

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Welcome to the Plant-Based on a Budget Challenge! First off, thank you for considering participating in this challenge. Whether you’re here because you’d like to save money, become healthier, try a plant-based diet, or all of the above, I welcome you. I’m Toni Okamoto, the founder of Plant-Based on a Budget, and I’m glad to be on this plant-based journey with you. If you’d like to read more about me and how this site started, make sure to check out the About page.

I realize that I live in California where the produce is bountiful and relatively inexpensive, but I tried to be considerate of that by creating fairly flexible meals. If spinach is cheaper than kale where you live, go for it. If you don’t have plant-based bouillon, change it up with vegetable broth while still using my recipe measurements. This is a guide to help you become familiar with eating plant-based on a budget. Play with it. I tried to stay under $20 for my entire week’s worth of groceries, but you may end up spending closer to $30 or $35 depending on where you shop.

When looking for a preferred grocery store, consider:

  • Do they have bulk staples?
  • Do they have bulk spices?
  • Can you buy single produce ingredients (like carrots and onions)?
  • Do they have their own line of cheaper products (aka “store brand” or “private label”)?

When planning your trip to the grocery store, consider:

  • Bringing measuring cups and spoons to buy exactly what you need.
  • Making your own beans from scratch instead of buying a can. It’s much cheaper if you have the time. One 15-ounce can have 1 ½ cups of cooked beans.
  • Downloading the store app, if they have one. Check for digital coupons.

When you’re meal prepping, consider:

  • If it’s price per unit and not per pound, try looking for the biggest bunches of kale and lettuce to get more bang for your buck.
  • Cutting all your vegetables at the same time on your day off and storing them in the refrigerator for easy access while cooking your meals throughout the week.
  • Making all the meals on your day off.

Some good resources for eating a plant-based diet: I created a support group on Facebook to share tips and low-cost plant-based recipes. You can also check out the Plant-Based on a Budget cookbook, and The Plant-Powered People Podcast. If you’re looking for a plant-based practitioner near you, check out this website. The New York Times bestseller called How Not to Die by Dr. Michael Greger is a fantastic resource to learn about plant-based nutrition. He also has a great website called Nutrition Facts, which has a ton of free resources. If you’re interested in stopping your consumption of dairy, The Dairy Detox can help you out with an entire online detox guide for only $10! I recommend checking out World of Vegan for fun articles and videos, and I also created a list of some of my cookbooks, as well as my favorites from other authors.

Green Smoothie | Free Plant-Based on a Budget Meal Plan | 1 Person - 1 Week | #mealplan #plantbased #vegan #budget #groceries #plan #breakfast #healthy #smoothie #green #plantbasedonabudget

Grocery Shopping List:

  • 1 bunch of kale
  • 4 bananas
  • 1 bunch of cilantro
  • 1 head of garlic
  • 1 large carrot
  • 1 small lemon
  • 1 apple (for snacking)
  • 2 small yellow onions
  • 1 orange (for snacking)
  • 2 small tomatoes (cheapest variety)
  • 1 large cucumber
  • 1 large head of lettuce (cheapest variety)
  • 1 bunch of celery
  • 1 cup of brown rice
  • 1 pound of pearl barley
  • 3 cups of old-fashioned oats
  • ¼ cup of raw sunflower seeds
  • 2 tablespoons of cinnamon
  • 2 tablespoons of curry
  • ½ teaspoon of cumin
  • ½ teaspoon of ground ginger
  • 1 pound package of pasta
  • 1 (15-ounce) can of cannellini beans (or whichever are cheapest)
  • 2 (15-ounce) cans of garbanzo beans
  • 1 (26.5-ounce) can of pasta sauce
  • 1 (15-ounce) can of fire-roasted tomatoes
  • 1 (½-gallon) container of plant-based milk
  • 1 package of vegetable bouillon cubes
  • 1 (12-ounce) package of frozen broccoli cuts
  • 1 box of cereal (cheapest option)

Total Cost: $19.94

If you have extra money and want to splurge on making your meals a little more complex, here are my recommendations:

Optional Additions

  • Extra-firm tofu (to add to the Barley Soup)
  • Frozen or fresh berries (to add to overnight oats or cereal)
  • More fruit for snacking
  • Your favorite salad dressing for the salad
  • More bananas (for slicing in the cereal)
  • Hot sauce, garnish
  • Black pepper, garnish

Free Plant-Based on a Budget Meal Plan | 1 Person - 1 Week | #mealplan #plantbased #vegan #budget #groceries #plan #plantbasedonabudget

Weekly Menu:

Day One
Breakfast: Cereal and Milk
Lunch: Salad
Dinner: Barley Veggie Soup

Day Two
Breakfast: Overnight Oats
Lunch: Leftover Salad
Dinner: Simple Pasta

Day Three
Breakfast: Cereal and Milk
Lunch: Leftover Soup
Dinner: Curried Chickpeas

Day Four
Breakfast: Overnight Oats
Lunch: Leftover Pasta
Dinner: Leftover Curried Chickpeas

Day Five
Breakfast: Cereal and Milk
Lunch: Leftover Soup
Dinner: Leftover Curried Chickpeas

Day Six
Breakfast: Overnight Oats
Lunch: Leftover Soup
Dinner: Leftover Pasta

Day Seven
Breakfast: Green Smoothie
Lunch: Leftover Soup
Dinner: Leftover Pasta

Day One Meals

Breakfast: Cereal and Milk

Free Plant-Based on a Budget Meal Plan | 1 Person - 1 Week | #mealplan #plantbased #vegan #budget #groceries #plan #plantbasedonabudget


  • 1 to 2 cups of cereal
  • 1 ½ cups of soymilk

Optional ingredients:

  • A banana
  • Some blueberries


  1. In a standard-size bowl, add the cereal.
  2. Pour in 1 cup of soymilk on top of your cereal.


Lunch: Simple Fresh Salad

Free Plant-Based on a Budget Meal Plan | 1 Person - 1 Week | #mealplan #plantbased #vegan #budget #groceries #plan #salad #plantbasedonabudget

You’ll be making this twice. You can either double this recipe and do all your prepping in one swoop or if you want your veggies extra crispy, you can make it separately today and tomorrow.


  • 2 cups of chopped romaine lettuce
  • 1 cup of chopped cucumber
  • ¾ cup of cooked garbanzo beans
  • 1 small tomato, diced
  • ¼ of a yellow onion, diced
  • A squeeze of lemon juice

Optional additions:

  • A sprinkle of black pepper
  • Your favorite dressing


  1. In a salad bowl, add the lettuce, cucumber, garbanzo beans, and any other salad additions you’d like.
  2. Drizzle with salad dressing, if using.

Dinner: Barley Veggie Soup

Free Plant-Based on a Budget Meal Plan | 1 Person - 1 Week | #mealplan #plantbased #vegan #budget #groceries #plan #salad #soup #barley #plantbasedonabudget


  • 1 tablespoon of vegetable oil OR ¼ cup of water (more if needed)
  • ½ of a yellow onion, diced
  • 3 garlic cloves, minced
  • 2 cups of sliced celery
  • 2 cups of frozen broccoli
  • 1 carrot, sliced
  • 1 pound of pearl barley
  • 14 cups of water
  • 6 vegetable bouillon cubes
  • ¼ cup of minced cilantro

Optional additions:

  • Extra-firm tofu, cubed (added in step 3)
  • Sprinkled black pepper
  • Hot sauce


  1. In a large pot over medium-high heat, heat the oil.
  2. Add the onion and garlic and saute for about 2 to 3 minutes. Add the celery, broccoli, and carrots, and saute for 3 to 4 minutes, or until veggies are tender.
  3. Add the pearl barley, water, bouillon cubes, and bring to a boil. Once it’s boiling, cover the pot with a lid (if you have one), and bring it to a simmer for 40 minutes.
  4. Stir in the minced cilantro.


Day Two Meals


Breakfast: Overnight Oats

Free Plant-Based on a Budget Meal Plan | 1 Person - 1 Week | #mealplan #plantbased #vegan #budget #groceries #plan #salad #soup #barley #plantbasedonabudget


  • 1 cup of old-fashioned oats
  • 1 cup of soymilk
  • 1 ½ tablespoons of raw sunflower seeds
  • ½ of a banana, sliced
  • 1 teaspoon of cinnamon


  1. Add the oats, sunflower seeds, milk, and water to a storage container, glass, or mason jar.
  2. Cover with a lid or aluminum foil and refrigerate overnight.
  3. In the morning, mix and enjoy chilled. (No cooking or heating is necessary—the oats soften overnight.)
  4. Garnish with the sliced banana to sweeten.

Lunch: Simple Fresh Salad (same as day one)

Dinner: Simple Pasta

Free Plant-Based on a Budget Meal Plan | 1 Person - 1 Week | #mealplan #plantbased #vegan #budget #groceries #plan #pasta #simple #easy #plantbasedonabudget


  • 1 pound of pasta
  • 1 tablespoon of vegetable oil OR ¼ cup of water (more if needed)
  • ½ of a yellow onion, diced
  • 3 garlic cloves, minced
  • 2 cups of frozen broccoli
  • 1 (15-ounce) can of cannellini beans, drained and rinsed
  • 1 (26.5-ounce) can of pasta sauce


  1. In a large pot over medium-high heat, boil water and cook the pasta according to the directions on the package. Remove from the heat and drain.
  2. While the pasta cools, begin on the veggies. In a large pan over medium-high heat, heat the vegetable oil and sauté the onion and garlic for 3 minutes or until the onion becomes tender and translucent. Add the frozen broccoli and sauté for 3 to 4 minutes, until the broccoli is heated. Add the can of cannellini beans, cooked noodles, and pasta sauce.


Day Three Meals

Breakfast: Cereal and Milk (same as day one)

Lunch: Leftover Soup

Dinner: Curried Chickpeas

Free Plant-Based on a Budget Meal Plan | 1 Person - 1 Week | #mealplan #plantbased #vegan #budget #groceries #plan #veggies #chickpeas #curry #plantbasedonabudget


  • 1 cup of uncooked brown rice
  • 2 cups of water
  • 2 tablespoons of curry powder, divided
  • ½ teaspoon of cinnamon
  • ½ teaspoon of cumin
  • ½ teaspoon of ground ginger
  • 1 (15-ounce) can of garbanzo, rinsed and drained
  • 1 tablespoon of vegetable oil OR ¼ cup of water (more if needed)
  • ½ of a yellow onion, diced
  • 3 garlic cloves, minced
  • 1 (15-ounce) can of fire-roasted tomatoes
  • ⅛ cup of water
  • 1 cup of packed kale, finely chopped


  1. Preheat the oven to 450 degrees F. (230 degrees C.)
  2. Add the rice and water to a medium pot with a lid. Over high heat, bring to a boil. Cover with the lid and reduce the heat to low. Cook for 40 minutes. Remove from the heat and fluff with a fork.
  3. In a small bowl, mix 1 tablespoon of the curry, the cinnamon, cumin, and ginger. Toss the garbanzo beans in seasoning.
  4. Place the garbanzo beans on a lined baking sheet. Cook for 15 minutes.
  5. While the garbanzo beans are baking, heat the onion, garlic, and oil in a nonstick pan for 2 to 3 minutes.
  6. Add the fire-roasted tomatoes, water, and 1 tablespoon of curry powder. Cover and continue to cook.
  7. Add kale, and garbanzo beans to the curry and tomato mix. Let it simmer for 5 more minutes.
  8. Serve over rice.


Day Four Meals

Breakfast: Overnight Oats (same as day two)

Lunch: Leftover Pasta

Dinner: Leftover Curried Chickpeas


Day Five Meals

Breakfast: Cereal and Milk

Lunch: Leftover Soup

Dinner: Leftover Curried Chickpeas


Day Six Meals


Breakfast: Overnight Oats (see day two)

Lunch: Leftover Soup

Dinner: Leftover Pasta

Day Seven Meals

Breakfast: Green Smoothie

Green Smoothie | Free Plant-Based on a Budget Meal Plan | 1 Person - 1 Week | #mealplan #plantbased #vegan #budget #groceries #plan #breakfast #healthy #smoothie #green #plantbasedonabudget


  • 2 peeled and frozen bananas
  • The remaining kale
  • 1 ½ cups of soymilk


  1. In a blender, blend all the ingredients on high until smooth.

Lunch: Leftover Soup

Dinner: Leftover Pasta

If you’ve enjoyed this meal plan, try checking out our premium meal plans at And you can tag these recipes on Instagram @plantbasedonabudget to be reposted.

If you want to download the printable PDF, click here.

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Comments (159)

  1. posted by Jayme Burch on November 8, 2013

    I’m so excited. Are you shopping at wince for you produce. Luckly I have a garden that is still producing so I have lots of kale and broccoli is yet to come in. I have beets too. This will help keep on budget..
    Thank you for all the time and effort you put into this challenge. Let the fun begin..

    • posted by Toni on November 8, 2013

      I did! Thanks! I’m excited to hear how it goes for you.

      • posted by Dez on July 10, 2014

        Hi Toni,much love and thanks to you for this! you have truly helped my family. I even decided to donate something for this amazing gift. Will that donation go to you? or just the blog in general? I guess either way it’s good because w/o this blog I wouldn’t have gotten any information but still you are the reason I decided to donate in the first place,thanks!

    • posted by Melanie Jenkins on November 20, 2016

      Thanks so much for this, I’m a single Mum and I can’t afford to spend too much on my food budget. I’m so happy to finally find a plant based diet plan I can actually afford.

  2. posted by Renee Press on November 8, 2013


    This is fantastic! Great job with all of the recipes. Really 🙂 I will be sure to share it, and thanks for including my Perfectly Spiced Bean Dip recipe! Hope it brings many people much affordable plant based joy! You rock-so happy to know you..

    <3 Renee

  3. posted by Angelique on November 8, 2013

    Toni – this is great!! For the Cheapest Veggie Pasta ever recipe, can you please clarify how much tomato sauce you used? Is it the whole 15 oz can that was in the grocery list?

    • posted by Toni on November 8, 2013

      Thank you! I’m so glad you asked that. I fixed it – it’s 2/3 of the 15oz can. The rest will be used for the Mexican Rice.

  4. posted by MJ on November 8, 2013

    Thank you so much. Everything looks great and practical!! Looking forward to next weeks menus…

  5. posted by Lisa on November 8, 2013

    I love this Blog, please keep up the hard work, as a “Newbie” Vegan/Veg, i have been having a tough time keeping my costs down, Sometimes you just need to see someone else do it for it to make sense.

    Thanks again, keep up the good work 🙂

  6. posted by Joy on November 8, 2013

    The meals look absolutely delicious! Thank you, thank you, thank you!

  7. posted by Anitra on November 8, 2013

    Thank you so much for doing this. I have been playing around with doing more plant based meals and was at a total lost how to start. This is just what I needed. YOU ROCK!!!!

  8. posted by Jessica I. on November 8, 2013

    I love how you alternated the leftovers! A big problem for me is getting bored with the same leftovers for breakfast, lunch, and dinner over several days but you switch it up nicely in this meal plan. Thanks for sharing; I can’t wait to try it!

  9. posted by Veronica on November 8, 2013

    This is fantastic! I love the blog and the recipes are so accessible and delicious, but this meal plan takes it to a whole new level. Good work! And thank you!

  10. posted by Helen on November 8, 2013

    Looks amazing, thank you!!!!

  11. posted by Toni on November 8, 2013

    As a college student who is struggling with being healthy and cheap, this is fantastic! My roommate is also vegetarian, so this is perfect. From one Toni to the next, thanks so much! Definitely going to try this.

  12. posted by Deana Dupree on November 8, 2013

    Thanks so much for this! I am super excited about trying it. I just have one question. The first recipe is for pumpkin flax granola, yet no pumpkin, flax seeds nor granola is included on the list. I was hoping to see how much we should spend on that also. Did I miss it? I hope I don’t sound too anal. I just want to do this right as I became a vegan a couple of months ago and while I am loving every single minute of it, I am spending a lot more money than I should. Thanks!

    • posted by Deana Dupree on November 8, 2013

      I do see where I missed the granola. Sorry!

  13. posted by Debbie on November 8, 2013

    I just wanted to let you know that I LOVE what your doing. This is really helping me get on track for starting a plant based diet. The meal plans are greatly appreciated and tasty. You and your blog are terrific….keep up the great job!

  14. posted by Jane on November 8, 2013

    My sister and I are so excited to start these as not only will these be plant based and save us money but will save us time and when you prep ahead, you may also lose weight in the process 😉

    Thank you so much!

  15. posted by nicki on November 8, 2013

    Where can we share pictures?

    • posted by Toni on November 8, 2013

      You can tag us on Instagram at #plantbasedonabudget. You can add them on our Facebook page. If you’re writing about it on your blog you can send me the link and I can promote it.

  16. posted by Jem on November 8, 2013

    Oh wow! Thank you so much for sharing. This is fabulous. It’s so exciting to find a veg friendly meal plan that is very budget conscious. Keep up the fabulous work x

  17. posted by Sandra on November 8, 2013

    Great post. Will share this with my readers and on facebook!

  18. posted by rachel on November 8, 2013

    This is so awesome I commend you for taking the time to do this step by step process. I use this site so much! I love this and I think you are doing an awesome job! Thank you Thank you Thank you!!

  19. posted by Lynn on November 8, 2013

    What State do you live in? Love the prices, I live in Maine and they are much higher, nice
    menu I’m going to try it.

  20. posted by toki on November 8, 2013

    You did a great job on the menu. Unfortunately we have no discount food places near us and all of the food will cost at least twice as much. Fuji apples are $1.99 a lb. onions the same. (not organic… organic are $2.99) Bananas are 84 cents a lb. Canned beans usually run 99 each. Bulk granola at my store is $4.39 a lb. Boxes of granola are $4.79. for 14 oz Kale is $2.99 a bunch. I guess I will try and see what I can do on my own to come up with a cheaper menu for my neck of the woods. There will probably be NO fresh veggies on it though.

    • posted by Amy on November 12, 2013

      I feel your pain, since there are no discount grocery stores where I live, in Fargo, ND, and fresh produce gets quite spendy here in the winter months. I just try to buy what is in season and/or on sale, and then buy frozen stuff too (it’s usually cheaper and just as good, especially when you steam frozen veggies). Since we all live in different parts of the world, we all have different growing seasons. Also, growing an herb garden indoors year-round helps save money too.

      And here is a great article that talks about saving your vegetable scraps to make your own vegetable stock: Since you use up the parts of the veggies that normally go in the trash or compost, this stock is much cheaper than buying bullion/stock.

  21. posted by Meg on November 8, 2013

    Hi Toni!
    What do you do full time if you don’t mind me asking? I’m a teacher – hard keeping up with a blog when you work full time, huh? I do my best – I LOVE your website! 🙂 Thank you for hosting this!!

    • posted by Toni on November 8, 2013

      Hi Meg! I work at a sanctuary for farmed animals called, Animal Place:

      I give farm tours, table events, social media, partnerships and anything else that’s needed of me. It’s extremely hard to keep up a blog, but lucky for me I have a bunch of wonderful people to help create tasty recipes.

      And thank you. 🙂

  22. posted by Jana on November 8, 2013

    Thank you Toni for all of your hard work this looks wonderful! I love Winco and I LOVE the bulk section. I found out that I save over 0.50/lb by purchasing their bulk beans.

  23. posted by Gina S. on November 8, 2013

    I am very excited about doing this. I am going to make my fiancé do this with me. This is brilliant. I have a hard time planning meals and then creating a grocery list and going to the store. I love this so very much.

  24. posted by Krismas on November 8, 2013

    I’m so excited. I’m starting tomorrow morning. I have never been a breakfast person so this will definitely help me. I’m keeping a journal so I am looking forward to this journey! Thank you so much for doing this!

  25. posted by Sue K on November 8, 2013

    Thank you so much for this! The closest I have to a “discount” grocery store is Walmart, so I may go a little over budget, but I would still be spending less than I have been. I love how you work leftover ingredients into another day’s meal -no waste! One of my biggest problems has been using up produce especially before it spoils. Thanks again!

  26. posted by Bailey on November 8, 2013

    Thank you for all the work you put into this!!

  27. posted by Maggie on November 8, 2013

    Yay! Awesome blog with great tips, recipes, and thoughts about eating plant based on a budget. Thanks!

  28. posted by Nati on November 8, 2013

    Love this plan!!! I’m gonna try it out

  29. posted by Brenda on November 9, 2013

    I am doing the budget and recipes this week. I hope I can substitute spinach for kale – just not a fan of kale.

  30. posted by Laurie Bilyeu RD on November 9, 2013

    Toni, well done! I hope in your busy lives, or someones else’s, these menus can get formatted in an easy to print version. I want to pass them to my patients! Maybe I’ll do it! and send them back to you. Also, it would be interesting to plug your foods into nutritional software to see the nutrients values. Looks excellent, but it’s always fun to prove it!

  31. posted by Jackie on November 9, 2013

    Thank you so much for your hardwork! I am looking forward to this!
    What flavor bullion cubes did you use?

    • posted by Toni on November 9, 2013

      Whichever brand your local store has that are completely plant-based. 🙂 We hope you like the meals, let us know your progress!

  32. posted by Kelly on November 10, 2013

    The list says 1/2 garbanzo – is that 1/2 Lbs?

  33. posted by Robert Sparkman on November 10, 2013

    Thanks for the info. Are you meeting all of your protein needs with your diet? I am very interested as I am a recent bariatric operation patient and animal sources of protein turn me off now.

    • posted by nancy horyza on November 16, 2013

      Robert, if you are unsure abt protein- try tofu. Try nutritional yeast. Amazing stats! Pricey by the pound, but you don’t use alot.
      You can easily add tofu or nutri yeast to Toni’s recipes. Nutri yeast may taste nutty or other good flavor.

  34. posted by Merav on November 10, 2013

    Why only one piece of fruit a day? I usually eat 3-5. It’s healthy. It’s also fast to grab a piece when I’m hungry. No cooking involved.
    I’m curious how much this diet would cost me were I live. Tomorrow is market day. The veggies are cheaper than at the grocery store.

  35. posted by Sara Correa on November 10, 2013

    Toni- At the point in my life where I need to make some dietary changes, not just for weight reasons but mental clarity. Excited to try and out a few of your recipes!

  36. posted by Janice on November 11, 2013

    Thank you for a great week of recipes. I would like to use another inexpensive alternative to soya milk Any suggestions?

    • posted by Amy on November 12, 2013

      You could try making your own: I’ve never done it, but I have a friend with a soymilk maker, and she says that it’s worth the investment. I have made almond milk though, which is easy to do. You can actually make plant milk from any nut/seed that you want.

      • posted by Janice on November 14, 2013

        Thanks Amy will make nut milk.

  37. posted by Penny on November 11, 2013

    I can’t find kale for under $1.99 a bunch. Now I’m growing my own in lots on my back porch 🙂 this is awesome!

  38. posted by Amy on November 12, 2013

    Thank you so much for doing this! You have shared many great recipes and meal plans with the world, and it’s nice to be reminded that you can be vegan on a budget. I was able to make breakfast meals for .88/each, using 1/2 cup of granola, 1/2 cup of soymilk and 1 banana. It helped to buy both the granola and soymilk on sale (since there are no discount grocery stores where I live).
    Taking inventory of what you already have in your pantry helps a lot too, especially when you plan meals and shopping around what you already have. I made the vegetable barley soup for supper this evening, and I’m excited to try it!

  39. posted by Taylor on November 13, 2013

    So, I live right outside DC and definitely don’t have access to your fabulous grocery store. If I had truly priceshopped at multiple stores, I could have got better prices – as it is, I went to Wegman’s. Some of my items I had to get organic, because that’s all they had (and what I prefer), and a few I had on hand already. I came out at $37! I just have a couple of suggestions for the next weeks (because I -LOVE- this idea)
    -Since you’re linking to recipes, can you put on your main list any produce or canned items needed? (like the pepper needed in the bean dip or the fire roasted tomatoes in the curried chickpeas)
    -can you be more specific about the amounts of veg needed? For example, you say ‘celery’, but don’t specify a bunch. I realize they come in a bunch, but I had a couple of stalks left in my fridge and thought that would work – totally didn’t. 🙂
    Thank you for doing this!!!

  40. posted by Rebecca on November 13, 2013

    I was inspired enough by your blog to try a kale smoothie this morning and was surprised how much I liked it. I am not sure I’ll be able to stick with the $25/week plan but look forward to incorporating more of your recipes into my daily life. Thank you Toni!

  41. posted by Kmel Williams on November 14, 2013

    Everything sounds amazing! Count me in!

  42. posted by Emma on November 14, 2013

    Thanks so much for sharing this! I think it’s awesome that you have made this available for free. We always try to tell people that eating healthy & plant-based doesn’t have to be expensive, and this is proof 🙂

  43. posted by Lindsay on November 15, 2013

    I have never been so excited to find a website! This is perfect and I look forward to trying everything on here! Thank you so much for taking time out of your day to produce such an awesome guide that shows how cheap & easy vegan eating can actually be! I’ve been vegetarian for almost 4 years, but I feel like with this I could actually take the jump to vegan and it would feel “do-able”. I look forward to following the challenge and starting it soon myself. 🙂

  44. posted by nancy horyza on November 16, 2013

    From twin cities minnesota usa- i am so impressed that you cook enough for left overs. Why not- cook once & no cook meals
    Also cooking enough potatoes to use later- great!
    when i became veg 33 yrs ago, i called it ” peasant food. ” the cheapest- beans, peas & lentils. Rice & potatoes. There weren’t all the grains avail today. You don’t have to be poor to live like a peasant, just smart! !
    KUDOS to your project- so detailed, well thought out! THANKS TONI!

  45. posted by Adrianne on November 17, 2013

    Hi – question/suggestion – can you drop the shopping list (pg 1) & recipes (pg 2/3) into a pdf so I can save to my phone for quick retrieval? (Esp since I’m starting week 1 on week 2 you’ve gotta scroll far too find the info. Super excited to try this – everything looks fab & compared to other vegan weekly recipes I’ve tried this is realistic for a working person! No 2x wkly shopping no soaking (raw)/chopping forever -and it’s FREE! YEEYEEE! 🙂

  46. posted by Amanda on November 18, 2013

    Two weeks ago my family doctor suggested I watch “Fork Overs Knives”. I have a lot of health and inflammation problems and pain. I watched it and my eyes opened so much. And within that week unbeknownst to me my boyfriend decided he wants to eat no more meat. He was worried I wouldn’t like doing that. I have had problems figuring out menu planning being on fixed-income and foodstamps. I luckily have two Wincos near me. I had been shopping there but spending $170 right on the dot barely making through a month and virtually no produce. I do not drive and the grocery stores are not in walking distance with no availability to public transport in my area. My health really started failing. I tried to ask my doctor for a nutritionist and medicaid does not allow it because I am (luckily) not diabetic (yet). Then I found your page by almost miracle 3 days ago. I am going to show the boyfriend tonight and see what he thinks. We will be moving in together and these meal plans you’ve taken time to do will help me and him tremendously. He has been cancer free for three years now and with my doctor recommending more fresh food into my diet and our low budget between us two, this will do wonders!!! I can’t thank you enough. This will truly be life a saver for me. I am at 350lbs because of the “type” of food I have learned to eat, not by how much. My doctor tells me continuously I need to eat more food. Also someone mentioned nutritional yeast in a comment. My mother bought some and I tried it with some on a spoon. I plan on taking some extra money and buying some. It is so delicious! 🙂

    • posted by Marie Roxanne on February 19, 2014

      How are you now Amanda? How did the meal plans work out?

  47. posted by Stephan on March 4, 2014

    Wow a woman who eats healthy on a budget who also appreciates Dead Prez, I think I am in love! I love w hat you do here and it’s good to educate people. I’m not vegan or vegetarian (yet), but I am an infrequent meat eater. However, I haven’t found these prices in Chicago even at only Food Co-op in Chicago which is thankfully near me. Also, now that Aldi has a a growing organic section and a decent produce variety, I think I can mix and match and get close, though I still may spend more than $25. This is by no means a criticism of you, I think your meal plans are wonderful, However, i do have a question. I don’t think I can file Kale or Spinach for .88. How much Kale do you get for that price out there? I’m also going to look around your site more, but any tips you have would be greatly appreciated. Thank you

  48. posted by Jennifer Allison Thomas on March 20, 2014

    My budget is exactly 25$/week for myself so finding this was exciting! I will say, though, that I wish I had a Winco here in Pennsylvania because a lot of food prices for what you have listed are easily almost twice as much here, even at the cheapest grocer. Still, I manage to make it work and reading this challenge blog will definitely help me! Thanks!

  49. posted by vernica f on March 29, 2014

    I’m so amazed! you see websites all over that claim to be vegan on a budget meal plans and you still end up spending over 100 dollars a week. I’m a full time law student with a 4 year old, so FINALLY something that can actually fit into my budget. THANK YOU!

  50. posted by Erin on March 30, 2014

    Thanks for your hard work here. I’m excited to try this this week! I went grocery shopping this afternoon. I’ve been talking about and trying to start eating a plant-based diet but my husband is very resistant to my switch because he thinks eating healthy is expensive. I’m hoping I can prove him wrong and improve my health at the same time.

  51. posted by Julie on April 5, 2014

    Thanks for this inspiring idea. I do not have a store with a cheap bulk section like Winco near me, so keeping this to $25 would be difficult. With the stores near me, it works better for me to stock up on staples like dried beans, rice, etc., which keeps my costs down over the long haul.

  52. posted by Kaitlyn on April 27, 2014

    Thanks so much! This is a fantastic resource. I am gonna use it for my body image vlog. Will cite you with a smile and some happy words 🙂 woo

  53. posted by Janis Fornell Hess on May 4, 2014

    Wonderful work! I just saw your interview on Good Day Sacramento. So happy to have found this valuable resource. The extra good news is I already have most of the shopping list items on hand in my pantry. 🙂

  54. posted by Andrea on May 27, 2014

    Hi there! These recipes all look great – I’m an opera singer who travels a lot, and it’s so difficult to find affordable meal options that don’t require eating out every single day, so I’m super thankful that I came across your blog! I just have one question, and anyone can help me out here: do you cook the beans for ALL of the dishes ahead of time, or just for certain things? It doesn’t seem clear to me that you would cook the beans ahead of time for the soups, but I have yet to cook with dried beans (not ones out of a can), so maybe I’m just out of my depth.

  55. posted by Magdalis GV on May 29, 2014

    It’s curious how things can change. I was coming out of a week long juice fast and was looking for ways to reintroduce myself to normal (omnivore) food. I’m a grad student so my budget often gets tight. I decided to try this purely out of convenience but I find myself liking this and as hard to believe- for myself, family and friends- I have actually stayed strong for the better part of three weeks.(Or at least mostly Vegan, it took me awhile to figure out that honey in my granola was not vegan.) So, I thank you for writing this blog and giving me the push to become a Vegan
    In the words of a former omni now Vegan: this is really not as hard as people cut it out to be.

  56. posted by Amanda Smith on May 29, 2014

    Hi. I’m wondering what’s the garbanzo beans for? I don’t see it anywhere in the recipes.

    • posted by Jennifer on August 4, 2014

      Garbanzo beans are also called chickpeas, which were used in the day 1 salad for lunch 🙂

  57. posted by Michelle on August 25, 2014

    Random google searches bring awesome things some times. I am a lapsed tofu-hating vegetarian and have had a time of it trying to get back on the unlazy track of making healthy meals. I love that you have a single persons menu. Your meals are unboring, easy and they are cheap. I think this will be a great way to help. Thanks for doing all of the work!!!

    • posted by Martha Schimpf on September 1, 2014

      Michelle. Ditto almost everything you said. I go in spurts where meat just grosses me out, plus for me it is just unethical; I would like to make vegetarianism a lifestyle. (I actually like tofu but some diet gurus these days are saying soy is no bueno.)

      At first I thought this one week was all there is; but from some of the other comments, I’m guessing/hoping I’m wrong. Will poke around a bit more. Very excited to find this site.

  58. posted by Marla on October 17, 2014

    Thank you Toni for all the work this takes for you to do AND for sharing it with us! I really appreciate the guidelines!

  59. posted by Sasha on October 19, 2014

    I’m making the first soup now! It smells delicious! I had quite a few things on the shopping list already but even so with everything I bought it was $27.61. Still a lot cheaper than what I would normally spend though! Excited to try all the meals this week!

    • posted by Toni on October 23, 2014

      Please let us know how it turns out! 🙂

  60. posted by Jamie on February 12, 2015

    I can’t wait to try this! It looks good. I will adapt it to fit my husband and me (at least for dinners). I’m excited to check out your other meal plans.

  61. posted by Andrew on February 12, 2015

    that salad on day one was huge haha pretty sure i did it right. thanks for the good work i was stoked to find this

  62. posted by Tara Thralls on February 28, 2015

    I became vegetarian in 1967 (I will be 70 in a few months). I have tried many different diets over the years – from raw foods, to fruitarian, to vegetarian macrobiotic (I actually co-published a Vegetarian Cookbook with a vegetarian macrobiotic section in 1969, entitled “Victory Through Vegetables”), but mostly I have just been a plain vegetarian. I am a “salad as my whole meal” kind of gal, who also loves fruit, and gains weight eating grains. Plus, I try to “cook fresh” every day. I was surprised at how many meals were just eating yesterday’s leftovers, rather than fresh food at every meal. I realize that part of the concept is to feed yourself cheaply, however, leftovers are just that – left over. They are not “living” or fresh any more. This diet would not work for me! All those grains would leave me feeling sluggish. The ideal “vegan” diet I was picturing would have much more FRESH VEGETABLES & FRUIT! Grains just aren’t what I think of as the primary ingredient in a vegan diet. Please don’t hate on me! I applaud the work and research you put in to this, it’s just that I picture “vegan” as having much more to do with the “veg”! But good luck to everyone who would benefit from this! It definitely surpasses a standard meat diet!

    • posted by scenicoverthere on August 12, 2015

      I think the point of the article was to stay within a limited budget for both time and money. I think most health conscious people would prefer freshly prepared produce rich meals but when you’re poor, you’re poor and you eat what you can afford and have time to prepare. I actually stopped being vegan because one of my jobs lets me take home food at the end of my shift and the vegan options are limited/not very nutritious and I just can’t afford to pass on a free meal because it doesn’t align with my values. Honestly I was impressed with how much produce was incorporated into the meal plan while still meeting the budget. I’ve seen other vegan budget meal plans that are horrendous with a complete lack of any produce whatsoever.

  63. posted by Francesca on March 10, 2015

    Thank you!!!! I am vegan and my boyfriend is transitioning vegan. We are both students on a budget and we have been living off of fried rice for soooo long (I’ve saved a lot of money through eating a plant-based diet, but I just have lost inspiration since I don’t have many fancy tools!). Thanks for the inexpensive and tasty inspiration!!!

  64. posted by Courtney on March 16, 2015

    So super helpful, thank you! Everything was wonderful! Thank you!!

    • posted by Toni on March 16, 2015

      Glad you enjoyed the food, Courtney! Thanks for the note.

  65. posted by Shannon Bradley on May 2, 2015

    I have only just stopped eating meat so I am following all four meal plans for one person. They’re being a big help in teaching me about my proteins and planning veg meals for myself. I’m printing and saving the recipes that are my favorites. Thanks for everything you put into this!

  66. posted by beth on July 21, 2015

    About how many calories a day are you eating? Your meal plans are great, but aren’t you hungry? (A quick glance made me total up only around 600 calories per day.) It’s easy to eat cheap when you don’t eat very much!!

    • posted by Kelly on December 30, 2015

      Hi Beth, how’ve you done your workings? Cereal or oats & milk alone tends to come out around 400-600kcal a meal. If I’m to guess, I think the other meals look around this also, with a good balance of veggies or fruit in there too and nothing processed. Sugar only when added to taste. It’s certainly not an indulgent menu, but it suffices as a healthy one as far as I can tell. With each recipe covering at least 3 portions, I think it’s safe to say you can eat your fill if you’re wanting more calories.

  67. posted by Lindy on July 26, 2015

    Bless you for taking the time to write this out! I just found out that I have quite a few health issues that I had no idea I had. I will heal myself with good foods, easier and cheaper with these great starter recipes.
    Thank you.

  68. posted by lewis on August 4, 2015

    Really great article! I plan on consuming a little bit more per day, but it is a great starting point for me, as I’m just learning how to eat a balanced veggie based diet. Thank you, this is much appreciated! Keep up the good work!

  69. posted by Sis on August 15, 2015

    I am on a very tight budget AND sick of how we’ve been eating so I began searching for “healthy cheap vegan”. Today I took the shopping list to the store and got everything (x4) for $66.06. I did already have some of the things and my tally includes toilet paper and one or two other things. I am amazed! The list is 2 years old and prices have jumped but this is comfortably under half what I usually spend! We had the first soup tonight for dinner and even my Littles liked it. Who knew they’d prefer the frozen broccoli to the fresh I usually buy! This is amazing and gives me hope. Thank you!

  70. posted by scenicoverthere on August 17, 2015

    I just took on a second job, a car payment and moved out of my parents’ house so both time and money are scarce now. I was super excited to find this because you clearly understand how to budget time and money and I like that I can just follow this for a few weeks and not have to put in much more effort than a single prep day. I was disappointed that I went way over the $25 budget (~$35) despite having many ingredients on hand. I don’t have access to produce nearly as inexpensive as yours or cheap bulk bins where I can get exact measures. But after I started cooking it looks like I will have more food than I can possibly eat in a week and I’ve already sent some home with my bf so it may even out a bit after all. It’s certainly less than I was spending on a weekly basis ($50-100) and it’s miles ahead of some of the ramen and starvation budget vegan meal plans I’ve seen on the internet. This is probably the only viable budget vegan meal plan I’ve seen.

    • posted by Mary on December 6, 2015

      I spent around ~$38, but that’s still a lot less than what I’d normally pay. I was disappointed as well, but I went to my local Meijers. None of the other lists I’ve found work out this nicely.

  71. posted by sophieloaf5 on November 14, 2015

    This is awesome! Thanks for the hard work you put into this. I’ll be revisiting your blog many times, I’m sure. 🙂

  72. posted by Mary on December 6, 2015

    Thank you so much for posting this! I was looking for affordable meal plans and they shopping list is so long and I just can’t afford all those ingredients. You have no idea how much I appreciate this. Thank you!

  73. posted by shmeashmea on January 11, 2016

    I cannot believe how low your prices are. Here in Canada this same list would probably be about $60. I am gobsmacked.

  74. posted by Julia on January 21, 2016

    I really like the whole idea and the plan, but your nutritional values are a bit off. For example: one cup of frozen broccoli (chopped) only gives you 6% of daily recommended calcium – not 90.

  75. posted by ivyowl67 on March 2, 2016

    Thanks for making this blog. It is desperately needed. I am older, very low income and have just started to go vegan. I have to cook to make it so I am learning to make my own cheeses hot dogs etc, because I want to eat what I am used to eating. I am so mad for the animals because I don’t see any reason why Jack in the Box can’t make a vegan burger, or why Papa Johns can’t make a vegan pizza. If I can, why can’t they? And why is everything so expensive pre-made? I know people just can’t make the change over if they can’t have things they are used to but it’s so expensive –for no reason. And do they sell soy ice cream anywhere? No. You have to make it. The products they DO have is so good the switch over is easy. But you have to be rich to do that. The whole system needs a make over.

    For those of us lucky enough to be near a Winco, this blog is especially great. Winco is great because if you just need a tablespoon of something you can go there and get a tablespoon of something literally. In fact I thought about it, and decided not to move to Albuquerque just because produce is so expensive there, and there is no Winco. Seed sprouting is great everywhere though, And indoor hyro gardening. But that is a skill in itself–one I haven’t mastered yet. Though some helpful YouTube videos show you how to do that really cheaply too( google “lettuce Loft”)

  76. posted by Phoebe on April 10, 2016

    No way I could get all that here for $25! All that would cost so much money here in New Zealand I am amazed at how low your prices are! I’m afraid going vegan will be a little more costly for me :(.

  77. posted by Mindi (@MindiFriedland) on April 27, 2016

    I’m SO glad I found this post! Thank you so much for the effort in putting this together. It’s very helpful for somebody like me who’s interested in plant-based eating.

  78. posted by Lilly on June 28, 2016

    Were you able to get enough protein in all of these meals? I’m very interested in doing this but I’m also looking to make sure I eat a lot of protein.

  79. posted by Emma on July 13, 2016

    Thank you so much! I’m a vegan biomedical science student and being a bit older and having a disability I need to have my own home so things are very, very tight financially. Your recipes and cost saving ideas are life-saving!

  80. posted by Camille on August 8, 2016

    Wow, excellent! I can only imagine how cheap it becomes to eat vegan once we start growing our own spinach, lettuce, herbs, tomatoes, peppers, beans, peas, cucumbers and radishes in our back garden, or even just in pots on the window sill or balcony. My friend told me how she washed her neighbors 3 dogs in exchange for a huge bag of pecan nuts from his tree 🙂 Bartering is awesome. Not everyone has the space or the skills to grow every different thing, but luckily we don’t have to.

  81. posted by Mischalla on August 18, 2016

    Thank you!! The meals are simple and I appreciate that! Really complex recipes that say beginner upset me! Definitely swiping a couple of these! Thanks!

  82. posted by elma Valtierra on September 2, 2016

    gracias fácil práctico sencillo esta fenomenal

  83. posted by elizabeth on September 3, 2016

    This was great. One minor correction, I had to use 1/2 lb of barley for that amount of water. I think if I used the entire 1 lb it would not be soupy.

  84. posted by Sarah Vance on October 27, 2016

    Going to try the recipes for sure…I and my daughter are vegan…..some of these recipes will be in our weekly rotation this week…will help break up some of the lunch blahs….we normally take the meals I make for the meat eaters and veganize them for her and I….

    • posted by Toni Okamoto on October 28, 2016

      That’s awesome, Sarah. I hope you guys enjoy them! Let me know how it goes.

  85. posted by A biology student on November 7, 2016

    I am a student curious about going vegan/vegetarian, I was researching meal plans online and this is by far the best I’ve come across! The time and effort poured into it really shows and it takes out all the effort for someone like me 😀 thankyou for making this easy (and cheap) I’m really looking forward to eating properly and guilt free 🙂

    • posted by Toni Okamoto on November 7, 2016

      Thank you for the kind comment! I plan on making more meal plans, but in the meantime, I hope you enjoy this one! <3

  86. posted by April on December 1, 2016

    Thank you so much for this! I cannot wait to try it all out! Looks delicious!

  87. posted by Scarlett M Gonzales on January 13, 2017

    I was wandering if you could help me with a crockpot version of the barley soup? I have all the ingredients, but I am inexperienced when it comes to cooking and do not know if it will transfer the same…also I do not have a big pot which is why I want to make it in my crockpot! Thanks so much! I love what you’ve done here!

  88. posted by madelyn tomko (@madelyntomko) on February 7, 2017

    Thanks for sharing – this is a great resource as I try to improve my vegan meal planning. I also appreciate the variations you included. I usually budget about $30 a week for groceries, so this post is a great help!

  89. posted by Jacque on March 8, 2017

    Great!!!!! I have almost no money for food and you showed exactly how I can spend my pennies to get good food! I also like the way you said don’t like it don’t eat it and I see a lot I can substitute. Now I just have to do it!

  90. posted by Diana13 on April 14, 2017

    Thank you so much for all you have done to bring your hard work to the masses. I am just starting out with my plant based diet and when I decided this was right for me, I have to admit I was worried about recipe ideas and money. This site has made all of those worries vanish. I can’t wait to try some of these recipes. Thank you so so much!!!!

  91. posted by Daniel Halley on June 4, 2017

    Soy is Toxic and an Anti-nutrient!

  92. posted by Richard W Jackson on June 21, 2017

    I love meat, and cheese, and cookies… but, I’m going to try this for 2 weeks.

    • posted by Toni Okamoto on June 22, 2017

      That’s wonderful! Keep me posted on how it goes, and don’t hesitate to ask any questions — toni @ plantbasedonabudget . com

  93. posted by Matt on June 24, 2017

    Am I really using one and a half cups of oats and only 1 cup of liquid for breakfast day 2, seems like a huge dry portion? Thanks

  94. posted by tracy on June 25, 2017

    I watched “What the Health” on Netflix last night. I am already a cheap, unhealthy, lazy vegan (PB&J all day), but your site will change those things for me and my family. One week at a time.

    Thank you! Thank you! Thank you!

    • posted by Carrie B. on June 27, 2017

      HA! Just watched “What the Health” tonight. Helps to get me back on track. “Cheese is just coagulated cow’s pus.” Bleck.

    • posted by MJ on June 29, 2017

      lol.. that’s how I got here too. I just watched it. I eat meat but I love vegetables and fruits. I want to give this a try. I’ve been thinking about becoming vegan for a while but I was under the perception that buying veggies and fruits is expensive. I really want to try this out. Will talk to my husband about it during the weekend.

    • posted by Deb on July 30, 2017

      I just watched “What the Health” too at the urging of my vegetarian daughter. I’m finally stepping out of the world of denial. I can’t believe all the hard work, research and trial and error that has gone into this website, the recipes and meal plans. And to offer all this information for free is astonishing in this day and age. I commend all the contributors for your commitment to making us take better care of ourselves one meal at a time. Kudos and many thanks!

  95. posted by Memo on June 28, 2017

    I got all the items without the * in Walmart Canada my total was $37. Pretty decent price.

  96. posted by Karen Rodriguez on July 10, 2017

    So I have a question…. I have to eat gluten free as well so what do I substitute barley with?

    • posted by emiliecortes12 on July 13, 2017

      I am gluten free as well and I noticed in the recipe she mentions you can just substitute brown rice for the barley. I imagine you could also substitute other grains like quinoa, although, in the soup recipe, the cooking time would be substantially different for quinoa versus brown rice or barley.

  97. posted by JKR on July 20, 2017

    This is such a cool resource. It is comprehensive, well mapped out, and the food looks delicious (I have yet to try it). This is exactly the type of thing I was looking for to help me go vegan, and I will definitely be taking advantage of all of the wonderful recipes.

  98. posted by Dillon Lippold on July 28, 2017

    This is an amazing guide and I’ve already bought my ingredients! Today is my first day and tbh, i think I did something wrong with the chickpeas in the day 1 lunch salad? Theyre hard as rocks! Should they be boiled or something before added to the salad? I dont see any instruction there unless youre just dealing with it haha Thank you!

    • posted by Heather on August 11, 2017

      Yes, you do need to cook the chickpeas. Or you can buy them canned. They are also called garbanzo beans.

      Here’s how to cook chickpeas:
      Cooking time: 90 minutes.
      Liquid per cup of legumes: 4 cups.
      How to cook chickpeas, garbanzo beans: Soak overnight. Drain water and replace with fresh, cold water for cooking. Place on stove and bring to a boil in a pot with a lid.

  99. posted by shanell on July 29, 2017

    thanks for this! just watched What the Health on Netflix and i need to make a change immediately. thank you!

  100. posted by Pereece V. Woods on August 10, 2017

    Okay I am excited. I saw your video on Netflix from the documentary What the Health and i googled you immediately. I didn’t know where to start and this website is very encouraging. I still had plenty grocery from my last trip. I go monthly and I am an avid chicken eater. Thats the only meat I eat. So when I slept on the idea and really processed I said I am ready. Water and plant based. I am giving up the animal meat! Plus this will be good for my body. I will try the recipes. I live in Nassau, Bahamas and grocery stores here are triple the prices you quoted LOL because we import most things in but I will try locally farm pop ups to see if as I go I will get a better price. I am excited and will share my journey

  101. posted by Angelina on August 11, 2017

    I have Lupus, and a plant-based diet would be best for me. I’m at about 60% plant based right now, and my greatest barrier is the fact that having Lupus means I can’t eat soy. Almost EVERY PLANT BASED PROTEIN IS MADE OF SOY. It so frustrating! Do you have any suggestions or brands that make vegan products that are NOT from soy? Please help! Its the only thing holding me back from being 100%

  102. posted by Ced on August 12, 2017

    I watched “What The Health” on Netflix today and thought, what the hell.

  103. posted by Jannette Marrero on August 14, 2017

    I too just watched “What the Health” along w/a bunch of other informational videos. I’ve wanted to this for a while but i’ve been scared… I’m pretty much on a zero budget right now but I am going to give this a try. Even though it seems like these prizes posted are very old… I’ve been a lil sick due to food lately so its the perfect time… Headed to the nearest Walmart in Colorado Springs… wish me luck lol
    Thank you so much for posting a free menu. Even though $5 bucks is not a lot… sometimes it just is…

  104. posted by Edwin on August 17, 2017

    Hi I am considering going to an all plant based diet. My problem is I hate pasta (its a texture thing) and not fond of cooked vegies (mushy). Any suggestions? Do you have any meal plans that don’t include pasta? Any help is greatly appreciated.

  105. posted by Rebekah on August 21, 2017


  106. posted by Ana Carolina Almeida on August 27, 2017

    it is time to update the price of the shopping list. 🙂

  107. posted by Vinnie Rodriguez on September 1, 2017

    The meal plan is actually more than enough for one person. I was able to feed some of my family members and still have enough for the entire week using the recipe exactly.

    Thank Toni!

  108. posted by Chopper Porter on September 16, 2017

    How many calories are in a meal? Thanks in advance for answering!

  109. posted by Kathy on September 18, 2017

    This is a great meal plan for the week. I live in Southern California and shop at Sprout’s market. Their prices are pretty fair on most items. I just returned from the market and, with a few extra items (really, just a few) I spent $62.00. That is still a substantial savings over my usual 100-110/week. Thanks so much for taking the time to make this menu available.

  110. posted by Irene Dolata on September 22, 2017

    Can I ask u why u don’t eat honey? I LOVE my unpasteurized honey and understand it is VERY good for you. Also wondering about Soy milk. I don’t drink cows milk but also steer away from Soy due to high estrogen content and because of it being GMO. Otherwise can’t wait to get started.

  111. posted by Crystal Gay on September 28, 2017

    What about processed foods…like the cheap pasta and cereal…I thought that was a no no. Soryy, I’m new to this. THANK YOU!

  112. posted by Crystal Gay on September 28, 2017

    And is coconut milk ok?

  113. posted by Aisha on November 4, 2017

    I tried following the recipies here with you shopping list and theyre great! Just one little detail… I had to keep going to the store because you dont mention any of the spices in your shopping list!! Please mention that for example for the curried chick peas we will need cinammon and cumin… I had to skip this meal and wait until a day i had time to go to the store and get it.
    Thank you for the meal plan anyway it’s great!