Animal Rights Collective Blog


Vegan Eatin’ on a Budget

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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[…] Vegan Eatin’ on a Budget […]

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