Plant Based on a Budget Challenge – 1 Person – Week 1 – Plant Based on a Budget. By : Toni Okamoto! First off, thank you very much for considering this challenge. We’re hoping to show that a plant based diet can be done without breaking the bank and we really hope it works out for you. There’s no specific day to start just seven days of eating plant based foods at $2. I realize that I live in California where the produce is bountiful and relatively inexpensive, but I tried to be considerate of that by creating fairly flexible meals. If spinach is cheaper than kale, go for it. If you don’t have plant based bouillon, go for broth based on my recipe measurements. This is a guide to help you become familiar with eating plant based on a budget. Play with it. Second, food is very important and personal to me, and I have poured hours upon hours into this project, so please be nice. So often I see people on the internet being criticized for attempting to create additional FREE resources and it always blows my mind. I have been glad to have this project consume me, but to be honest, opening up my kitchen to you does make me feel vulnerable.
What is Fresh n' Lean? Fresh n' Lean prepares and delivers organic, gluten-free, fresh, and ready to eat meals directly to your door. Our goal is to make healthy. A Vegetarian version of our #1-Rated Balance Menu, this plan has been helping dieters reach their weight-loss goals for 25 years. When it comes to losing weight and eating healthy, a meal plan can be your secret weapon for success because it helps you stick to your diet and calorie goals. If anyone feels as though my meal plans are terrible, or you’re unhappy with my use of oil or sugar, please feel empowered to submit your own plant based meals plans with a $2. I’d be happy to promote it for you. The more examples of budget plant based eating, the better. A little about myself: My name is Toni Okamoto and I’m the founder of Plant Based on a Budget. Fresh food accessibility and lack of food/ nutrition education in low- income communities are huge issues, and although I can’t tackle them on my own, I’m hoping to at least show that you don’t have to compromise your health to save money. I originally became vegetarian for health reasons. In high school, I was a runner and in attempts to make me a healthier person (I was getting sick after running all the time) my coach suggested not eating red meat . However, as a teenager who moved out immediately after high school, I was eating nothing but food from the Taco Bell across the street from my apartment, Top Ramen and PB& J sandwiches. I was completely poor and unhealthy. It wasn’t until I joined a veg club in college and started “Womanly Wednesdays” that I became vegan for ethical reasons and began experimenting with budget- friendly food. Some good resources for eating a plant based diet: Yummy Plants Health Tips – for those who like tips on being healthy , My Fitness Pal – for those who are looking for nutritional information, Matt Ruscigno RD – True Love Health – a vegan registered dietitian, No Meat Athlete – for you athletic types. A couple tips: I work a lot. Between my day job and this blog, I easily put in over 7. Healthy Meal Plan For Weight Loss This 5-day sample meal plan for weight loss is all about eating more, not less. Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight. In other words, it is conscious control. So, to save time, I cut all my veggies at the same time on my day off and stored them in the refrigerator for easy access. I work over an hour away from my house and the last thing I want to do when I get home is prep veggies. I cooked my beans on that day, too. Find the cheapest grocery store near you. I went to a Winco and they have incredibly low- prices and an impressive bulk bin selection. If you are shopping at Whole Foods, you probably won’t be able to follow this meal plan within the budget. Also, while meal planning, I tried to follow the article that Sticman of Dead Prez wrote for our site, “7 Ways to Eat Good on a Hood Budget“. I made a plan, I didn’t buy packaged foods, I always had leftovers, I made two soups, and I only drank water. Grocery Shopping List: kale – . Total cost: $2. 1. If you’re over your $2. I’ll explain variations in my recipes. If you omit everything with an asterisk, my total would have been: $1. Day One: Breakfast: 1 1/2 cups of Pumpkin Flax Granola in 1 cup of soy milk*. The bulk bins I shopped contained a wide variety of granola, but I chose this one because I don’t eat honey and it was one of the only options without it. Also, I’ve been feeling pretty festive lately — so much pumpkin spice! If you’re deciding to omit the non- dairy milk to cut your costs down, granola is tasty to eat on its own. Lunch: I’m not usually much of a . It’s 2/3 of your head of lettuce. I used Romaine, but you can use whatever is cheapest or tastiest to you. I added a chopped cucumber, 1 cup chickpeas,1/8 cup seeds* and 1/4 cup dried cranberries*. I made an easy dressing from the first listing on a Google search for “lemon balsamic” (save half of your lemon* though), you can definitely skip it or make a plain balsamic with oil and balsamic vinegar. Daily value nutritional info for the 1 cup of chickpeas: 2. Calcium, 5. 5%, Vitamin B6, 1. Vitamin C, 7. 8% Protein, 5. Potassium. Dinner: A very filling Barley and Celery Soup. Add the rest of the ingredients and boil on medium- high until barley is fully cooked. If you try to eat gluten- free, you can easily replace the barley with brown rice, just modify the recipe. Daily value nutritional facts about 1 cup of Barley (there are lots of cups in this recipe): 3. B6, 6% Calcium, 3. Iron, 4. 6% Protein. Day Two: Breakfast: 1 1/2 cups oats, 1/4 dried cranberries*, 1 cup soy milk*, brown sugar to taste. If you’re not using non- dairy milk, I suggest buying the quick oats and using water. I brought a glass tupperware with all the ingredients to work and threw it in the microwave for two minutes. It was very, very filling. Daily nutritional value of 1 cup Oats: 4. Iron, 2. 8G Protein. Lunch: Leftover Barley and Celery Soup. Dinner: Cheapest Veggie Pasta Ever. I chose: 1 tbs oregano, 1/2 tbs parsley, 1/2 tbs basil. Also, I didn’t have basil on hand so I bought a little in the bulk section and it cost me . Directions: Saute onions and garlic in oil, add broccoli and cook for 2- 3 minutes. Add sauce, spices and pasta and mix thoroughly. Daily nutritional value for 1 cup frozen broccoli: 9. Calcium, 1. 0% Vitamin ADay Three: Breakfast: 1 1/2 Pumpkin Flax Granola w/ 1 cup soy milk. Daily value nutritional facts for 1 cup soy milk (the kind I used): 3. Vitamin D, 3. 0% Calcium, 2. Vitamin A, 7. G Protein. Lunch: Leftover pasta. Dinner: Curry Chickpeas over brown rice. Follow the link for the recipe. I omitted the tomatoes and added a little red chili flakes. Daily nutritional value for 1 cup kale: 1. Vitamin C, 1. 33% Vitamin A, 5% Protein. Day Four: Breakfast: 1 1/2 cups oats, 1 cup non- dairy milk, cinnamon and brown sugar to taste, 1/8 cup seeds. Daily value nutritional facts for 1 cup unsalted sunflower seeds: 5. B6, 4. 1% Iron. Lunch: Leftover soup #1. Dinner: Veggie Pasta Soup. As you can see, I didn’t leave much room for the pasta to expand, so the leftovers weren’t as soup- y as I wanted it to be. I’m changing the recipe so it doesn’t happen to you, too. Ingredients: 1 tbs oil, 2 cloves garlic – minced, 1/3 of your yellow onion – diced, 1 1/2 cup frozen broccoli, 1 carrot – chopped, the celery you have left – chopped, the rest of your chickpeas, 1 cup pinto beans, 1/2 bag mexican pasta shapes* (i put a link on the grocery list and it is just as tasty if you decide not to include it), 1. Directions: Saute onion and garlic, add carrot, frozen broccoli, celery and cook for 2- 3 minutes on med- low temp. Add the rest of the ingredients and cook about 1. Day Five: Breakfast: Banana Kale Smoothie. Click the link and follow the recipe. If you’re not buying non- dairy milk, I have used water or any other juice that you have on hand and it tastes just fine. Daily value nutritional facts for 1 banana: 1. Potassium, 1. 7% Vitamin C, 2. B6. Lunch: Leftover soup #2. Dinner: Leftover rice and curry chickpeas. Day Six: Breakfast: 1 1/2 cups oatmeal and soy milk, 1/2 of a diced apple, with a little brown sugar and cinnamon. Lunch: Leftover soup #2. Dinner: Potato Tacos with Mexican Rice and Perfectly Spiced Bean Dip. So, I had two friends over and I fed them in my meal plan. To cut down costs, you can easily skip this meal and eat leftover soup. Also, if you want to make the meal and are skipping the potatoes, just use the rice and beans as filling. For the tacos (feeding three people): I boiled five peeled and chopped russet potatoes. Once they were boiled and soft, I drained and placed them back in the pot, and mashed them seasoned salt, to taste. For just yourself, I’d say do two potatoes. I used the corn tortillas (I fried mine, but you definitely don’t have to) and we each had three tacos. I garnished the tacos with a diced tomato, the rest of the lettuce and an avocado that I had from last week (it was the only time I used something not on the list). With the Mexican rice, I followed the recipe but I used 1/3 of my onion, my left over tomato sauce, and added a handful of cilantro before I let it steam. And with the Bean Dip, I only used 1/3 of an onion. Daily value nutritional facts for 1 cup pinto beans: 1. Protein, 2. 0% iron. Day Seven: Breakfast: 1 1/2 cups of Pumpkin Flax Granola (no non- dairy milk) and an orange. Lunch: Leftover Mexican food. Dinner: Leftover soup #1.———————————————————————————————————————–As I mentioned, this is a guide. Please experiment with your food based on your personal food preferences and dietary needs. Also, I am not a doctor or dietitian or nutritionist, this is just what I eat. I suggest supplementing with plant- based multi- vitamin and doing further research on your personal nutrition. If you have any questions, feel free to contact me via the “Contact Us” section. For new and improved meal plans, check out plantbasedmealplan. BUDGET to get it for just $1. Post Views: 5. 8,1. Love our work? Please take a second to support Plant Based on a Budget on Patreon! The Eat- and- Lose- Weight Meal Plan - Week 1. Saturated fat: 1. Percent of daily calories from saturated fat: 7%Carbohydrates: 1. Percent of daily calories from carbohydrates: 5. Fiber: 3. 8 g. Protein: 1. Percent of daily calories from protein: 2. Cholesterol: 1. 34. Calcium: 1,5. 59 mg. Sodium: 1,5. 64 mg. Still hungry? Check out these low- cal snacks! Wednesday's Menu: Breakfast . Serve with a small glass (1 cup) fat- free milk. Add 1 cup French- cut green beans topped with 1 tablespoon slivered almonds. Snack . Serve with a small glass (1 cup) fat- free milk. Dinner . Squeeze out excess water. Mix spinach with 1/4 teaspoon salt, 1/2 teaspoon ground black pepper, 2 teaspoons minced garlic clove. Serve half with refrigerated low- fat ravioli, such as Contadina Light Cheese Ravioli (reserve rest of spinach for lunch Thursday). Prepare ravioli according to package directions; serve 3/4 cup cooked ravioli (reserve remaining ravioli for lunch Friday) topped with 1/3 cup spaghetti sauce. For dessert, have 1/2 sliced banana topped with 1 tablespoon warmed Hershey's syrup and 1 tablespoon slivered almonds. Daily calories: 1,5. Fat: 6. 0 g. Percent of daily calories from fat: 3. Saturated fat: 1. Percent of daily calories from saturated fat: 7. Carbohydrates: 1. Percent of daily calories from carbohydrates: 4. Fiber: 3. 0. 9 g. Protein: 7. 7. 9 g. Percent of daily calories from protein: 1. Cholesterol: 1. 14. Calcium: 1,1. 10. Sodium: 1,9. 78 mg. Still hungry? Check out these low- cal snacks! Thursday's Menu. Breakfast . Serve with a small glass (1 cup) fat- free milk and 1. Lunch . Toast whole- wheat hamburger roll, top with 2 tablespoons ketchup (if desired), 3 leaves romaine lettuce, and 2 large slices tomato. Serve with remaining spinach from Wednesday's dinner and 1 cup cantaloupe cubes. Snack . Blend in 1 to 2 ice cubes. Advertisement - Continue Reading Below. Dinner . Serve with 3 ounces roasted chicken breast (deck- of- cards size), 1 large fresh ear of corn (or two 3- inch cobs of frozen corn heated in microwave or 1/2 cup cooked corn), and 1 cup broccoli flowerets topped with 1 teaspoon trans- fat- free margarine. Serve with 1 cup fat- free milk. Daily calories: 1,4. Fat: 2. 1. 6 g. Percent of daily calories from fat: 1. Saturated fat: 5. Percent of daily calories from saturated fat: 3. Carbohydrates: 2. Percent of daily calories from carbohydrates: 5. Fiber: 2. 9. 4 g. Protein: 1. 08. 5 g. Percent of daily calories from protein: 2. Cholesterol: 1. 01. Calcium: 1,8. 67 mg. Sodium: 2,2. 79 mg. Still hungry? Check out these low- cal snacks! Friday's Menu. Breakfast . Top with 2 tablespoons chopped walnuts. Serve with 1 orange and a small glass (1/2 cup) fat- free milk. Lunch . Serve with 2 cups romaine lettuce and 1/2 chopped red pepper topped with 2 tablespoons fat- free ranch dressing. Snack . Serve with 1 single- serve convenience- size container unsweetened applesauce. Dinner . Serve with 1 1/2 cups strawberries drizzled with 1 tablespoon fat- free chocolate syrup. Daily calories: 1,4. Fat: 3. 5 g. Percent of daily calories from fat: 1. Saturated fat: 9. Percent of daily calories from saturated fat: 5. Carbohydrates: 2. Percent of daily calories from carbohydrates: 5. Fiber: 4. 0 g. Protein: 9. Percent of daily calories from protein: 2. Cholesterol: 1. 51. Calcium: 1,3. 50 mg. Sodium: 2,6. 93 mg. Still hungry? Check out these low- cal snacks! Saturday's Menu: Breakfast . Serve with 1 cup cantaloupe cubes and a small glass (1 cup) fat- free milk. Lunch . Add 1 sliced red or orange pepper and 1 cup frozen broccoli flowerets. Cube one 4- ounce block low- fat firm silken tofu (such as Mori- Nu) and add to skillet with 1/2 cup chickpeas and 1/2 cup frozen shelled edamame beans (sweet green soybeans). Heat through and top with 1 tablespoon light soy sauce. Serve with 1. 7 red or green grapes. Snack . Top with 1/4 cup shredded low- fat mozzarella cheese and cook for another 3. Top with 2 tablespoons ketchup and Dijon mustard, if desired. Serve with 2/3 cup cooked wild rice and 1 cup French- cut green beans topped with 1 tablespoon slivered almonds. For dessert, slice a banana and dip into 4 tablespoons of sweet sour cream spread (one 8- ounce container fat- free sour cream mixed with 2 packets artificial sweetener, 1 teaspoon pure vanilla or almond extract and 1/2 teaspoon maple extract; keep in refrigerator for up to 7 days). Spear each slice with a toothpick for fun, mess- free dipping. Daily calories: 1,5. Fat: 3. 6. 5 g. Percent of daily calories from fat: 2. Saturated fat: 8. Percent of daily calories from saturated fat: 4. Carbohydrates: 2. Percent of daily calories from carbohydrates: 6. Fiber: 3. 8. 7 g. Protein: 8. 1. 3 g. Percent of daily calories from protein: 1. Cholesterol: 1. 4. Calcium: 1,2. 69. Sodium: 2,5. 94 mg. Still hungry? Check out these low- cal snacks! Sunday's Menu: Breakfast . Top each half with 2 tablespoons sweet sour cream spread (). Serve with 6 dried apricot halves and a small glass (1 cup) fat- free milk. Lunch . Combine 3 ounces sliced chicken breast from the deli with 1 tablespoon light mayonnaise, 2 teaspoons Dijon mustard, and 1/2 teaspoon ground black pepper. Stuff mixture into 1 whole- wheat pita and add 5 roasted red peppers (from jar). Top with 1/3 cup salsa. Serve with 1. 7 green or red grapes. Snack . Serve with 1 sliced green apple spread with 1 tablespoon peanut butter. Daily calories: 1,4. Fat: 2. 7. 9 g. Percent of daily calories from fat: 1. Saturated fat: 5. Percent of daily calories from saturated fat: 3. Carbohydrates: 2. Percent of daily calories from carbohydrates: 6. Fiber: 3. 7. 2 g. Protein: 6. 7. 4 g. Percent of daily calories from protein: 1. Cholesterol: 4. 6. Calcium: 9. 69. 7 mg. Sodium: 3,1. 00 mg. Still hungry? Check out these low- cal snacks! From Real. Age. com: Eat these to keep your eyes healthy.
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