[Some disclaimers]
I went vegan for ethical reasons. I mention that because while I care about health, I don’t stress over using small amounts of oil, salt, or sugar.
We’re not big breakfast people, but for this challenge we had oatmeal every morning except one. It was filling and nutritious, though a bit monotonous.
Most recipes below make leftovers or are meant to feed two hearty eaters. If you’re cooking for one, you can omit or halve some dishes to save money.
My sister visited during this week, so several lunches and dinners were shared with her.
If you want resources for a plant-based diet: Look for a support group on Facebook, the book How Not to Die by Dr. Michael Greger, the Nutrition Facts website, and guides like The Dairy Detox for help with transitioning and nutrition information.
Pantry items you may already have:
Flour
Sugar
Spices
Oil
Vegetable shortening
Basic condiments
Non-dairy milk
Non-dairy butter
Shopping List:
1 lb green/brown lentils: .83
1 cup white rice: .28
.5 lb pearled barley: .31
1 cup cornmeal: .30
.5 lb quinoa: 2.50
2 tomatoes: 1.23
About 6 onions (5 lb bag): 1.98
1 bunch celery: 1.48
2 lbs of oats: 2.42
2 packages extra firm tofu: 2.96
Small bottle lemon juice: 1.00
2 sweet potatoes: 3.78
1 large butternut squash: 1.56
2 lb bags whole carrots: .98
(2) 28 oz cans whole tomatoes: 1.16
2 packages bouillon cubes: 2.00
(2) cans tomato paste: .84
2 garlic heads: .96
(3) 15 oz cans diced tomatoes: 1.74
(1) 8 oz can tomato sauce: .18
(2) 15 oz cans red kidney beans: 1.78
(1) 15 oz can cannellini beans: .89
(5) 15 oz cans chickpeas: 3.56
(2) 15 oz cans black beans: 1.78
1 jar marinara sauce: 1.79
1 lb ziti or penne: .99
1 bag frozen fruit: 2.99
1 small bag frozen spinach: 1.19
1 bag romaine (3 heads): 1.99
1 bag sliced sourdough: 2.99
Total: $48.14
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Friday, November 1st, 2013
Breakfast: Oatmeal
Lunch: Chickpea tacos
Dinner: Lentil soup
Breakfast: Simple, healthy oatmeal. One cup of oats provides a good amount of protein and fiber. Cook according to package directions and add 1.5 tablespoons brown sugar if desired.
Lunch: Chickpea tacos made with a can of chickpeas and homemade flour tortillas. I added diced onion and extra spices. This made about four small tacos per person.
Chickpea Taco Mix (modifications)
1 tsp chili powder
1 tsp paprika
1/5 tsp cumin
Pinch of cayenne
1/5 tsp salt
1/3 cup diced onion
1 15 oz can chickpeas
Dinner: Lentil soup is filling, high in fiber and iron, and a great budget-friendly protein source.
Delicious Lentil Soup
2 tbsp olive oil
1 medium yellow onion, chopped
2 stalks celery, chopped
3 cloves garlic, diced
2–3 carrots, peeled and chopped
1 14-ounce can diced or crushed tomatoes
6 cups water
2 bouillon cubes
1 cup dry lentils
Salt and pepper to taste
Preparation:
Heat oil in a large pot over medium-high heat. Add onion, garlic, and celery and cook until softened, about 4–6 minutes. Add carrots, tomatoes, water, bouillon, and lentils. Bring to a boil, then reduce to a simmer and cook 45 minutes to 1 hour, until lentils are tender. Season with salt and pepper and serve hot.
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Saturday, November 2, 2013
Breakfast: Oatmeal with brown sugar and frozen fruit
Lunch: Chickpea salad sandwiches and small bowls of leftover lentil soup
Dinner: Creamy (without the cream) tomato soup
Breakfast: Oatmeal prepared with frozen fruit and a touch of brown sugar.
Lunch: Chickpea salad sandwiches made from one can of chickpeas, diced onion, a bit of tomato, and one celery stalk. I added a half teaspoon of dill when I didn’t have a pickle. Served on toasted sourdough with lettuce.
Dinner: This tomato soup is rich and smooth without dairy and comes together quickly.
Creamy Tomato Soup (no cream)
2 large 28-ounce cans whole tomatoes
1/2 cup extra-virgin olive oil, divided
3 cloves garlic, minced
2 cups water
1 small to medium yellow onion, chopped
1.5 tsp dried oregano (optional)
2 slices white bread (sourdough), crusts removed and torn
Salt and pepper to taste
Preparation:
- Heat about 2 tablespoons olive oil in a large pot over medium-high heat. Add garlic, onion, and oregano and cook until onions are translucent.
- Add torn bread and tomatoes. Mash the tomatoes slightly if needed.
- Add 2 cups water, bring to a boil, then simmer for 5 minutes.
- Blend until smooth. If using an immersion blender, slowly drizzle in the remaining olive oil as you blend. For a countertop blender, blend soup in batches and stream in the oil while blending.
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Sunday, November 3, 2013
Breakfast: Pancakes with mixed berry syrup
Lunch: Sweet potato and black bean tacos with Mexican rice
Dinner: Ziti marinara with tofu ricotta
Breakfast: Pancakes made from a basic batter. For the syrup, simmer about 1/2 cup frozen mixed berries with 1 tablespoon brown sugar until syrupy.
Lunch: Sweet potato and black bean tacos. I shredded one sweet potato (about two cups), added a 15 oz can of rinsed black beans near the end of cooking, and served with homemade tortillas and Mexican rice.
Dinner: Ziti with marinara and a tofu ricotta that I usually use to stuff shells or manicotti; it’s inexpensive to make with ziti.
Ziti Marinara with Tofu Ricotta
1 lb ziti or penne
1 jar marinara sauce
1/4 cup oil for ricotta plus 1 tbsp for sautéing
1 tsp lemon juice
1 package extra firm tofu, crumbled
1.5 tbsp oregano
1/2 tbsp garlic powder
1 tsp salt
1/2 onion, diced
2 cloves garlic, minced
1 cup frozen spinach
Preparation:
- Preheat oven to 350°F.
- Cook pasta according to package instructions.
- Crumble tofu and mix with 1/4 cup oil, lemon juice, oregano, garlic powder, and salt until it resembles ricotta.
- Sauté onion, spinach, and garlic in 1 tablespoon oil until softened, then mix into the tofu ricotta.
- Layer a thin layer of marinara in a 13 x 9-inch baking dish, add pasta, top with remaining sauce and the tofu mixture. Cover with foil and bake 15 minutes.
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Monday, November 4, 2013
Breakfast: Oatmeal with brown sugar and frozen mixed berries
Lunch: Leftover pasta
Dinner: Ginger-y butternut squash soup
Dinner: A favorite fall soup: warming, slightly spicy, and comforting without being heavy.
Ginger-y Butternut Squash Soup
1 tbsp olive oil
1 medium onion, chopped
3 cloves garlic, minced
2 tsp ground ginger
1 butternut squash, peeled and cubed
4–6 cups water with 1–2 bouillon cubes
1 tsp rosemary
1 tsp thyme
Dash of cayenne (optional)
Salt and pepper to taste
Preparation:
- Heat oil, sauté onion and garlic until soft.
- Add squash and ginger, cook briefly, then add water with bouillon and herbs.
- Bring to a boil, reduce heat, and simmer until squash is tender, about 20 minutes.
- Blend until smooth, season with salt, pepper, and a dash of cayenne if desired.
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Tuesday, November 5, 2013
Breakfast: Oatmeal
Lunch: Caesar salad with sourdough croutons and smoked tofu
Dinner: Minestrone soup with leftover salad
Lunch: A creamy tofu-based Caesar dressing, crunchy sourdough croutons, and smoked tofu make this salad satisfyingly savory.
Caesar Salad with Sourdough Croutons and Smoked Tofu
For the dressing:
1/4 cup extra firm tofu
1/4 cup olive oil
2–3 cloves garlic
2 tbsp lemon juice
1 tbsp white vinegar
1/2 tbsp Dijon mustard
1 tsp salt, pepper to taste
For croutons:
2–3 slices sourdough, cubed
2 tbsp olive oil
Salt and pepper
For smoked tofu:
Remaining block of tofu, sliced
1 tbsp oil for cooking
3 tbsp soy sauce
1.5 tsp liquid smoke
Toss bread cubes with oil, bake at 350°F until golden. Blend the dressing ingredients until smooth. Pan-fry tofu slices in oil, add soy sauce and liquid smoke, and cook until the liquid is absorbed and tofu is browned. Toss lettuce with dressing, top with croutons and smoked tofu.
Dinner: Minestrone soup with beans, vegetables, and barley makes a hearty, comforting meal.
Minestrone Soup
2 tbsp oil
1 can red beans, rinsed and drained
1 can chickpeas, rinsed and drained
3 celery stalks, chopped
3 carrots, peeled and chopped
1 medium onion, chopped
2–3 cloves garlic, minced
1 can tomato paste
1 can diced tomatoes
6 cups water
2 bouillon cubes
1/3 cup barley
1 tsp oregano (optional)
Salt and pepper to taste
Preparation:
Sauté onion and garlic in oil until translucent. Add carrots and celery and cook a few minutes. Add tomato paste, diced tomatoes, water, bouillon, and barley. Bring to a boil, reduce heat, and simmer until grains are tender, adding beans near the end to heat through. Season with salt and pepper.
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Wednesday, November 6, 2013
Breakfast: Oatmeal
Lunch: Quinoa with sweet potato
Dinner: Lentil tacos
Lunch: Quinoa mixed with roasted or sautéed sweet potato makes a nutritious, satisfying bowl. I omitted cilantro and used one large sweet potato—millet or couscous can be swapped in to reduce cost.
Dinner: Lentil tacos are one of our go-to meals. I prepared lentil filling and served it in homemade flour tortillas.
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Thursday, November 7, 2013
Breakfast: Oatmeal
Lunch: Leftovers
Dinner: Four-bean chili
Dinner: This four-bean chili is warming, easy to make, freezes well, and is perfect for colder nights.
4-Bean Chili
1 tbsp olive oil
1 onion, chopped
3 cloves garlic, minced
2 carrots, peeled and chopped
2–3 celery stalks, chopped
1 can diced tomatoes
1 can red kidney beans, rinsed and drained
1 can black beans, rinsed and drained
1 can chickpeas, rinsed and drained
1 can white beans, rinsed and drained
2 cups water
1.5 tbsp cumin
2 tbsp chili powder
1.5 tsp garlic powder
1.5 tsp paprika
Salt and pepper to taste
Preparation:
Sauté onion and garlic in olive oil until soft. Add carrots and celery and cook a few more minutes. Stir in tomatoes, beans, water, and spices. Simmer 30 minutes, stirring occasionally so it doesn’t stick. Adjust seasoning and serve hot.