Plant Based on a Budget Challenge – Family of 4 – Week 2

BY : PUBLISHED : November 16th, 2013 UPDATED: October 6th, 2021

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
4 Tomatoes
Head of Garlic
Head of Celery
8 Button Mushrooms
Bag of Shredded Cabbage
Green Apple
Bunch of Kale
Bunch of Spinach
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
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 Chili 

About Terrence Paschal

Plant based food, micro brews, punk rock, and running are what I am about.

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