vegan villainess
Jason Von Kundra
Vegan Eatin’ on a Budget
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from COK.net
Breakfast
- Cereal with soymilk (top with sliced bananas)
- Oatmeal with fruit or maple syrup (or even soymilk)
- Beans on toast
- Toast topped with peanut butter (add some fruit spread)
- Scrambled tofu and potatoes (see recipes for egg-free breakfast scramble and roasted breakfast potatoes). Feel like splurging? Add some soyrizo or soy sausage.
- Fresh fruit (Feel like splurging? Buy some soy yogurt.)
- Toasted bagel topped with soy margarine, jelly, peanut butter, or hummus
- Breakfast smoothie: blend fresh or frozen banana chunks and soymilk (peanut butter or protein powder is optional). Or try this recipe for strawberry smoothie
Lunch & Dinner
- Peanut butter & jelly sandwich (try it on a bagel)
- Avocado, lettuce & tomato sandwich (Feel like splurging? Add some vegan bacon)
- Bean burrito (see recipe for black bean burritos)
- Rice, beans and vegetables (with corn tortillas)
- Veggie chili (see recipe for champion chili) & chips (Feel like splurging? Make some cornbread!)
- Veggie burger (try it on a toasted bun topped with guacamole or sautéed onions)
- Pasta with tomato sauce and frozen veggies (Feel like splurging? Mix in some meatless meatballs.)
- Tacos with beans and avocado or fake meat crumbles
- Brown rice with steamed vegetables and soy sauce
- Baked potato topped with salsa, baked beans, or chili
- Soup: corn chowder, lentil, split pea, minestrone or barley – try some over brown rice
- Veggie hot dogs (top with chili or baked beans for variety)
- Fresh salad (add some zing by tossing in raisins, chopped deli slices, or diced apples)
- Top Ramen Oriental Flavor
- Hummus and tomato sandwich
- Stir-fry vegetables and tofu (with rice, noodles, or other grain). Just add garlic, oil/water and soy sauce for extra flavor.
- Instant Vegan Soups in a cup
- Roasted vegetables and mashed potatoes (cheating shepherd’s pie)
- Mashed potatoes with a little garlic and sautéed greens
- Cheese-less pizza topped with frozen veggies (Feel like splurging? Add soy cheese and veggie pepperoni.)
- Quick vegetable plate: mix kale, spinach, broccoli, or other vegetables (steam or microwave) and top with soy sauce or marinara.
Snacks
- Chips & salsa (or guacamole)
- Pita & hummus
- Celery, apples or carrots topped with peanut butter
- Popcorn (sprinkle with nutritional yeast and salt)
- Potato wedges (sliced, baked, and topped with spices and/or salt)
- Trail mix (make your own with nuts, raisins, and sunflower seeds)
- Pretzels
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