Small Budget? No problem! No one should starve or sacrifice nutrition just because they are working with a smaller budget. Below you will find a $20 dollar weekly grocery list with quick easy recipes for meals that will get you through the week. These meals are nutritious, delicious and filling.
Grocery List -
Walmart
1 Pack of Frozen Blueberries - $2.58
GV Almond Milk - $2.36
GV Instant Oatmeal Packets - $1.68
GV Natural Peanut Butter - $1.74
3 Bananas - $0.73
Corn Tortillas (30 count) - $2.24
Refried Beans (x2) - $1.84
Onion - $0.88
Gv Deluxe Stir Fry - $2.33
Firm Tofu - $1.88
GV Broccoli Florets - $0.98
Brown Rice - $0.78
Total: $20.02
*Pantry Items (If you do not have these items in your pantry, you can still move forward with preparing your meal. These items are optional and meals can be prepared without them.)This is an opportunity for you to be creative and use what you already have.
Salt
Pepper
Teriyaki Sauce
Oil
Breakfast
Blueberry Peanut Butter Oatmeal w/ Banana
(12 Servings)
Ingredients
1 Pack - Instant Oatmeal
½ Cup Blueberries
2 Tbsp Peanut Butter
Half Banana
1 Cup of Plant Milk
Chia Seeds (Optional)
Instructions
Prepare oatmeal following instructions on packet. While the oatmeal is heating up, put frozen blueberries in a pot and heat on the stovetop. While blueberries are heating combine peanut butter with ½ cup of plant milk until smooth. Once oatmeal is done, mix in pb mixture and top with blueberries and bananas. Sprinkle chia seeds on top if available.
Lunch
Bean and Fajita Tacos
(7 Servings)
Ingredients
3 Corn Tortilla
⅓ Can of Refried Beans
¼ Cup Sliced Onion
2 Tbsp of Peppers from stir-fry bag
Salt and Pepper
Instructions
Saute onions and peppers with salt and pepper to taste until golden brown and translucent.
Heat Beans.
Heat Corn Tortilla.
Assemble tacos with fajitas and refried beans.
Dinner
Stir-Fry Tofu and Veggies w/ Rice
(7 Servings)
Ingredients
¼ Cup Rice
2 Slices of Tofu
½ Cup Broccoli Florets
½ Cup Stir Fry
2 Tbsp Teriyaki Sauce
Instructions
Prepare rice according to bag instructions. In a separate pan, add oil and pan sear tofu until golden brown. Remove tofu and add veggies to heat in pan. Once veggies are cooked throughout, toss teriyaki sauce on top. Prepare a bowl by putting rice on bottom and topping with veggies and tofu.
I hope this grocery haul and recipes have inspired and provided you with some ideas that will help you shop vegan on a budget without compromising nutrition. Remember to always read ingredient labels to ensure that you are selecting real plant based foods. You can even consider visiting food banks, community gardens, or churches to find food that is often free or discounted.