Plant Based on a Budget Challenge – Family of 4 – Week 3

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Welcome to week 3 of the budget challenge.  It has been a lot of fun, but a lot of work! I hope you all are enjoying the meals.

The items came in under $100 for me again.  Also, I understand you may not all live on the westcoast and have access to these prices, but I encourage you to shop around, use coupons, and look for the best deal.  Good luck, and have fun!

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

10-14 Bananas
Bag of Apples
3 Onions
Bulb of Garlic
6 Green Bell Peppers
3 Red Bell Peppers
Bag of Carrots
2 Heads of Kale
Head of Celery
Alfalfa Sprouts
Tofurky or Vegan Lunch Meat
1lb of Green Bean (frozen is fine)
Head of Broccoli
2 Cups of Basil
2 Heads of Romaine
3 Sweet Potatoes
5 Tomatoes
4 Cucumbers
Vegetable Bouillon
Hard Shell Tortillas
4 Cans of Black Beans
4  Cans of Chickpeas
Kidney Beans
Angel Hair Pasta
Peanut Butter
Lemon Juice
1 1/4 Cup of Walnuts
1 Cup of Cashews
1 Cup of Quinoa
Brown Rice
2 Cans of Fire Roasted Tomatoes
Bread Crumbs
Pita Bread
Whole Wheat Bread
Apple Sauce
Frozen Blue Berries
4 Bags of Frozen Vegetables (stir fry blend, California blend, etc)

Total Cost: $91.00

Day 1

Breakfast: Toast with Peanut Butter and an Apple
Kids Lunch: Hummus and Cucumber Sandwich
Adult Lunch: Hummus and Cucumber Sandwich
Dinner: Sweet Lime Tofu & Green Bean Bowl

Day 2

Breakfast: Oatmeal with Banana and Apple
Kids Lunch: Peanut Butter & Jelly Sandwiches with Celery Sticks
Adult Lunch: Steamed Stir Fry Veggies
Dinner: Veggie Pesto Pasta with Side Salad

Day 3

Breakfast: Toast with Peanut Butter and a Banana
Kids Lunch: Tofurky and Veggie Sandwich with Carrot Sticks
Adult Lunch: Tofurky and Veggie Sandwich with Carrot Sticks
Dinner: Southwest Stuffed Bell Peppers with Chips and Salsa

Day 4

Breakfast: Oatmeal with Banana and Apple
Kids Lunch: Celery Sticks, Carrot Sticks, Cucumber Slices and Hummus Plate
Adult Lunch: Steamed Veggies with Cashews
Dinner: Black Bean & Quinoa Burger with Sweet Potato Fries

Day 5

Breakfast: Toast with Peanut Butter and a Banana
Kids Lunch: Peanut Butter and Jelly Sandwich with Kale Chips 
Adult Lunch: Tofurky Sandwich and Kale Chips
Dinner: Roasted Red Bell Pepper Wraps with Salad

Day 6

Breakfast: Oatmeal with Banana and Apple
Kids Lunch: Chickpea Salad Sandwiches
Adult Lunch: Chickpea Salad Sandwiches
Dinner: Lentil Tacos with Black Beans

Day 7

Breakfast: Blueberry Waffles  (May need to double the batch)
Kids Lunch: Salads (use any veggies left over from the week)
Adult Lunch: Salads
Dinner: Curry Garbanzo Pitas

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Comments (12)

  1. posted by terya on November 30, 2013

    I just found this site and I think this challenge is interesting. I have a family of 5, live on the west coast and have a Winco so I’m really surprised you don’t suggest buying bulk dry beans to save money. For the price of 2 cans of chickpeas or black beans I can buy anywhere between 1 and 2 pounds of dry. Cooking isn’t difficult and they freeze extraordinarily well. Same with fresh veg; carrots, broccoli, cauliflower, green beans, sugar snap peas all do great with just a blanch and freeze. Those bags of frozen vegetables are so water-logged they have no flavor! Portion and freeze in reusable containers or plastic bags.

  2. posted by Megan on December 3, 2013

    While buying bulk dry beans is indeed cheaper, it takes more time, which my family of 4 has in short supply, particularly on the weekdays. So, while *I* prefer cooking dry beans and having fresh veggies portioned and frozen for later use, I also recognize that it’s not always going to work out that I’m going to have time on the weekends to cook and portion things out and sometimes life happens and convenience is going to win out. Better water logged veggies than no veggies. I appreciate that these grocery lists include canned beans and frozen veggies!

  3. posted by Lisa Reynoso on December 16, 2013

    Yes; I’m one of those who cooks my own beans and all that, but it’s easy to adjust. I can use fresh veg anytime, and 2/3 cup of dry beans equals about 1 can of canned, so I plan accordingly.

  4. posted by Cynthia Arnold on April 4, 2014

    I too agree with buying dry beans to save money – one problem though..when I cook beans from dry, they sometimes sit too long and begins to smell. I have tried to freeze them, but then they taste very dry. I suppose I just need to invest in a pressure cooker so I can just make what I need, but even then I believe they still need to be soaked overnight.

    • posted by Angelia on April 30, 2014

      Cynthia, try freezing them in water or vegetable broth!

  5. posted by Shannon Moore on July 1, 2017

    People who are gluten free can’t have tofurky….there aren’t a lot of processed vegan options that are gluten free. What are whole food options?

  6. posted by Stephanie on July 28, 2017

    The link for the Curry Garbanzo Pitas no longer seems to be a working website which is a bummer because I thought that one sounded so good!

  7. posted by Isabel Aguayo on August 26, 2017

    Does anyone know where I can find the blueberry waffle link? The one posted doesn’t work
    Thanks in advance

  8. posted by Kimberly on September 30, 2017

    Okay the last two meals on week 7 don’t link back to a reliable website. Can you please change the website to the real source you got the recipes from?

  9. posted by Kimberly on September 30, 2017

    And also please include all the ingredients on the list. I found I was missing some. I went home and looked over the recipes and found out I didn’t have it all.
    I will just make sure I read the recipes next time to make sure I’m not missing anything.
    I love the rcipies tho. They are really good.
    Thank you