Welcome to the Plant Based on a Budget Family of 4 Challenge. I had a lot of fun putting this together. It was also fun going shopping and really paying attention to prices and making sure we could keep the bill under $100. I was really worried when we got to the check out, but we did it! The meals have been great and easy to put together. We did all of our shopping at Winco, which is a discount grocery store. And anything we could buy in bulk, we did.
A bit about me. In my home, it is myself, my wife, and our 4-year-old son. We always have left overs, so I knew I could make a plan for a family of 4. If you have older children or are large eaters, you may have to adjust the serving sizes.
I also separated the kids and adult lunches for weekdays. Usually, kids do not have access to microwaves at school, so I tried to plan for that.
I am not a doctor, or nutritionist, but we as a family try to eat as healthy as possible. There are a lot of oil free meals in here and most things could be changed to a gluten free version if needed. Although that may raise your cost a bit.
I hope you will enjoy the plan, and please let me know if you have any questions.
If you're looking for additional resources to help you with a plant-based diet: Check out this support group on Facebook where you can share tips and low-cost plant-based recipes. 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, Nutrition Facts, that 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!
Loaf of whole wheat bread
Package of 10 or 12 Tortillas
42oz Canister of Oatmeal
4 Bread Rolls (Bought in bulk section)
1 pound of Lentils
½ pound of Raisins
1 pound of Granola
¼ pound of unsalted peanuts
1 - 8oz Package of Macaroni
1 - 16oz Package of Garden Rotini
3 Bags of Frozen California Blend Vegetables (Carrots, Broccoli, and Cauliflower)
2 Bags of Frozen Stir Fry Vegetables
Small Bag of Frozen Corn
Bag of Frozen Carrot, Pea, and Green Bean Mix
Head of Kale
1 ¼ Pound of Tomatoes
Head of Celery
2 Heads of Romaine
1 Bunch of Cilantro
½ Pound of Mushrooms
5 Sweet Potatoes
2 Red Bell Peppers
3 inch Piece of Ginger Root
2 Heads of Garlic
8 Red Apples
1 Package of Extra Firm Tofu
Tofurky Italian Style Lunch Meat
4 -15oz Garbonzo Beans
Can of Sloppy Joe Sauce
3 - 15oz Cans of Black Beans
Jar of Pasta Sauce
28oz Can of Whole Peeled Tomatoes
8oz Can of Coconut Milk
2 15oz Cans of Diced Tomatoes
Jar of Tahini
Jar of Salsa
Box of Crackers
8oz of Rice Noodles
1 Package of Vegetable Bouillon Cubes
Total Cost: $85.00 or 21.25 per person
Oatmeal with Dried Fruit - We cooked some oatmeal and threw in some raisins.
Kids - Peanut Butter and Jelly Sandwich with Celery Sticks
Adults - Steamed Veggies and Peanuts with Spicy Peanut Butter Sauce.
Preparation - Steam a frozen bag of stir fry veggies. Take 2 tablespoons of peanut butter, a teaspoon of rice vinegar and a teaspoon of sriracha and mix them together. Toss the steamed veggies in the stir fry sauce and add in peanuts. Split the veggies between two people.
Black Bean & Corn Lettuce Wraps with Cumber, Tomato & Avocado Salad
Ingredients for Wraps:
Preparation of Lettuce Wraps:
Ingredients for Cucumber, Tomato & Avocado Salad
Preparation of Cucumber, Tomato & Avocado Salad
Granola & Chopped Apple - We just cut up a few apples and tossed them in a bowl with some granola. Adjust serving sizes to the person eating it.
Kids - Hummus & Veggie Plate - Sliced Cucumbers, Crackers, and Celery.
Adults - Hummus and Cucumber Sandwich - Spread some hummus on the bread and top with sliced cucumbers.
Double Batch of Garlic Ginger Soup. But I only used 8oz of noodles and 1 pepper. Double everything else though.
Oatmeal and Dried Fruit
Kids- Tofurky and Veggie Sandwich
Adults - Left Over Garlic Ginger Soup and Half a Tofurky and Veggie Sandwich
Coconut Bacon Wraps with Steamed Veggies. Use one of your frozen California Blend Vegetables for this.
Granola and Chopped Apples
Kids - Crackers, Chopped Tofurky Lunch Meat, and Tomato Slices. Basically, a healthy home made lunchable.
Adults - Kung Pao Steamed Veggies.
Kung Pao Steamed Veggie Preparation
Veggie Pasta & Salad
Oatmeal with Raisins
Kids - Peanut Butter and Jelly Sandwich and Carrot Sticks.
Adults - BBQ Chickpea Wraps
Veggie Sandwiches. Make veggie sandwiches with left over veggies
Toast with Peanut Butter
Macaroni and No Cheese Bake I left out the sausage.