Plant Based on a Budget Challenge – Family of 4 – Week 2
Welcome to week 2 of the budget challenge. Hopefully, you enjoyed last weeks meals. This week was cheaper than last week. I was pretty excited when I finished at the checkout and saw the final price! I counted on the fact that you will still have some peanut butter, tahini, and bbq sauce left over from last week.
I know a lot of you are not into using canned foods, so please feel free to swap out canned food for something else. I use them because they are easier for me during the week. I did all my shopping at Winco again. I realize many of you do not have a Winco but hopefully, you have some type of discount grocery store.
For breakfast this week I alternated smoothies and oatmeal with banana slices. I also added a kids lunch again.
I heard from a few of you that there was not enough fruit for the week. I did not add snacks into this meal plan. We usually will add grapes or some type of fruit that is on sale to have as snacks. Usually, it will add 3-5 bucks onto the bill. Please feel free to add fruit in as a snack.
I hope you enjoy the plan this week. Please feel free to leave comments with any questions. Enjoy!
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!
Grocery List:
Bunch of Cilantro 2 Limes 4 Onions 3 Red Bell Peppers 4 Green Bell Peppers 5 Zucchini 3 Carrots Jalapeno 4 Tomatoes Head of Garlic Head of Celery 8 Button Mushrooms Bag of Shredded Cabbage Green Apple Bunch of Kale Bunch of Spinach Avocado 12 Bananas 2 Dried Peppers 3 Cans of Black Beans 3 Cans of Kidney Beans Can of White Beans 4 Cans of Chickpeas Can of Water Chestnuts 4 Cans of Fire Roasted Tomatoes 6oz Can of Tomato Paste Almond Milk Salsa Chips Whole Wheat Bread 12 Tortillas 2 Bags of Frozen Berries 2 Bags of Frozen Stir Veggies 3 Bags of Frozen Mixed Vegetables Total Cost: $75.00 Day 1: Breakfast: Oatmeal with Bananas Prepare Oatmeal and add sliced bananas Kids Lunch: Hummus and Cucumber Sandwich with Carrot Sticks Adult Lunch: Hummus and Cucumber Sandwich with Carrot Sticks Dinner: Grilled Veggie Fajitas with Black Beans Day 2: Breakfast: Kale & Berry Smoothie Recipe – Add 3 cups of almond milk, 1 1/2 cups berries, 1 frozen banana, 1 cup of kale Process – Add all ingredients into a blender, blend and split between 4 glasses Kids Lunch: Peanut Butter and Jelly Sandwich with Celery Sticks Adult Lunch: Steamed Veggies Process – Steam a bag of frozen stir fry veggies, mix with your favorite sauce and split between 2 people. Dinner: Gumbo Day 3: Breakfast: Oatmeal and Bananas Lunch: Chickpea Salad Sandwiches Dinner: BBQ Tofu Sandwiches with Steamed Frozen Vegetables Day 4: Breakfast: Kale and Berry Smoothie Kids Lunch: Peanut Butter and Jelly Sandwiches with Carrot Sticks Adult Lunch: Steamed Stir Fry Veggies Dinner: Curry Chickpea and Rice Bowls with Spinach Salad Spinach Salad – Toss Spinach, Tomatoes, and Cucumbers and add your favorite dressing or sauce. Day 5: Breakfast: Oatmeal and Bananas Lunch: Hummus and Cucumber Sandwiches Dinner: Bean and Rice Burritos with Chips and Salsa Day 6: Breakfast: Kale and Berry Smoothie Lunch: Chickpea Salad Sandwiches Dinner: Veggie Kung Pao Rice Bowls Day 7: Breakfast: Oatmeal and Bananas Kids Lunch: Peanut Butter and Jelly Sandwiches with Celery Sticks Adult Lunch: Steamed Frozen Veggies Dinner: Low Fat ChiliComments (12)
posted by Aisha on November 16, 2013
Great list! I’m curious about the adults just eating steamed veggies for lunch. Wouldn’t an adult need something more substantial to keep them going throughout the day?
posted by megan on December 7, 2013
I agree. Im pretty thin and this would not be enough to keep me going, not to mention keep weight on. Im thinking though t might be solved by just adding brown rice where ever their are steamed veggies and adding in your own fruit and veggy snaks without increasing the cost by too muh.
posted by Theresa on September 3, 2017
I’ve done the frozen vegetables for lunch. I happen to like hot meals over cold salad. The vegetables filled me up and I couldn’t finish them most days. They required more chewing than expected AND it took me a couple of hours eating on them at my desk.
posted by Merav on November 16, 2013
Still not enough fruit. 21 pieces per person per week is my norm. 3 pieces a day minimum. Also, how can 3 carrots be enough for 2 days of lunches for 4 people? 8 servings? Miserly portions?
posted by Shan on June 25, 2017
Not realistic for kids to eat PBJ 3 times for lunch, kids are super picky I see this being my greatest challah and would like more ideas on meals that kids will actually eat
posted by Amanda V Beasley on July 2, 2017
Every kid is different. I ate PBJ every single weekday growing up and most weekends too, and so did many of my friends. Maybe the occasional can of Spaghetti-Os as a treat, but that was about it. Also, PBJ is currently the only thing my son will eat for lunch.
posted by MRD on July 30, 2017
The oatmeal and Tofu for bbq Tofu sandwiches are not on the list, am I missing something like a list of things expected to be on hand or in the pantry?
posted by Deborah on August 3, 2017
Shopping list is missing some key elements: vegetable broth, cucumbers, hummus, oatmeal, Tofu, bay leaves, curry powder, rice… just to name a few and maybe help out someone else in the future.
I love the meal plan though. So far its worked great for my husband and I and our two kids. My husband is a big guy and hasn’t had any issues with being crazy hungry. Thank you for helping this transition be easy!
posted by Mary on September 3, 2017
Thank you. This really helps.
posted by Cassena on September 5, 2017
Thank you for all that you do! Some people may say the portions are small and the shopping list may be unrealistic but I say THANK YOU!!! You have shown me that transitioning to this lifestyle can be done and isn’t as expensive as I thought. I will follow your meal plan this week and I’ll be sure to post the results. Thanks again for this website!!!! ❤❤❤
posted by Ryan on September 13, 2017
I am a huge fan of this eating plan.
However, if you’re going to claim ~75.00/week for 4 people, you need to make sure all the ingredients from your linked recipes are in the grocery list. Both weeks 1 and 2 have errors.
posted by Mary Beth on September 20, 2017
Yes ma’am. THANK YOU. I used the plans to get used to vegan eating and now I even veer off and add new things we have discovered. I have your webpage saved in my iPhone and browse the meal plans for inspiration regularly! My kids are on board because we found some key items and didn’t have to compromise.
Your hard work is truly appreciated!