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

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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 
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Comments (12)

  1. 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.

  2. 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?

  3. 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.

  4. 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?

  5. 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!

  6. posted by Mary on September 3, 2017

    Thank you. This really helps.

  7. 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!!!! ❤❤❤

  8. 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.

  9. 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!