Low-cost vegan meal plans.CAN SOMEONE FOLLOW A VEGAN DIET vegan diet (vē´g  n),n the strictest form of vegetarian diet, which prohibits the consumption of all animal products, including AND STAY within a strict financial budget? The answer is yes! The following meal plans were devised for three specific populations: young adults, older adults, and a family of four. If you do not fit into one of these categories, you may still use the ideas in this article to develop a meal plan that is just right for you. Each plan features an array of meal ideas that are quick and easy to prepare, that contain the nutrients your body needs, and that won't put a huge dent in your wallet. The cost and calorie levels for each meal plan can be found in Table 1 below. Calorie levels were based on the recommendations of the USDA USDA, n.pr See United States Department of Agriculture. MyPyramid, (1) an online tool that can help you choose the foods and amounts that are right for you. Since this serves as an estimate of calorie needs, you must factor in your own physical activity level. If you are very active, you will require more calories than the amounts that are listed. To increase your caloric caloric /ca·lo·ric/ (kah-lor´ik) pertaining to heat or to calories. ca·lor·ic adj. 1. Of or relating to calories. 2. Of or relating to heat. intake, you may either consume larger portions of the foods already in the meal plan, or you may add your own favorite foods to the meal plan. Conversely, if you are not very active or would like to lose excess weight, you will require fewer calories than the amounts that are listed. To reduce calories, you may cut down on vegan vegan /veg·an/ (ve´gan) (vej´an) a vegetarian whose diet excludes all food of animal origin. ve·gan n. margarine and snacks, or you can reduce your portion sizes. The USDA Thrifty thrifty said of livestock that put on body weight or produce in other ways with a minimum of feed. The opposite of illthrift. Food Plan (2) serves as a national standard for a low-cost, nutritious nutritious /nu·tri·tious/ (noo-trish´us) affording nourishment. nu·tri·tious adj. Providing nourishment; nourishing. nutritious affording nourishment. diet. The costs per day shown in Table 1 were based on the Thrifty Food Plan for each population. All meal plans are within 10 percent of this cost. Whenever possible, store brands were chosen over name brands. Not only were they lower in cost, but compared side-by-side, products had similar ingredients. In addition, frozen vegetables Frozen vegatables (also freeze-dried vegetables) are commercially packaged vegetables that are sold in the frozen section of the store, usually packaged in either rectangular boxes or plastic bags. and canned fruits in their own juices were chosen over their flesh counterparts because they were lower in cost but provided the same nutrients. Other money-saving ideas include buying items when they are on sale, buying in Buying in has several meanings. In the securities market it refers to a process by which the buyer of securities, whose seller fails to deliver the securities contracted for, can 'buy in' the securities from a third party with the defaulting seller to make good. larger quantities when possible, and choosing beans over meat analogues A meat analogue, also called meat substitute, mock meat, imitation meat or veat, approximates the aesthetic qualities (primarily texture, flavor, and appearance) and/or chemical characteristics of certain types of meat. . All meals were prepared at home. These meal plans provide room for substitutions. You should feel free to eat fruits and vegetables other than the ones that are mentioned, but you should make sure that you are consuming adequate nutrients when you make these substitutions. An easy way to do this is to model the colors of the rainbow on your plate. You should make sure you include dark leafy leaf·y adj. leaf·i·er, leaf·i·est 1. Covered with or having leaves. 2. Consisting of leaves: Spinach is a leafy green vegetable. 3. Similar to or resembling a leaf. greens in your diet every day and eat fruits and vegetables that are red, orange or yellow, white, and blue or purple regularly. If you are trying to lower your sodium intake, you may need to choose some low sodium products. For example, 2 Tablespoons of peanut butter has 140 milligrams of sodium, while no-salt-added peanut butter doesn't have any sodium. If you buy high-sodium products, such as canned beans, rinse them under running water before using to reduce their sodium content. Lastly, if you can spend a little more than the Thrifty Food Plan figures, you may want to choose more whole grain products, fresh produce, meat analogues, and/or favorite foods that are not listed here. MOCK 'TUNA' SALAD (Serves 3) 1 cup conned chickpeas 1 stalk celery, chopped 1/2 small onion, finely chopped 3 Tablespoons vegan mayonnaise Salt and pepper to taste Mash chickpeas in a small bowl. Add remaining ingredients and mix well. Total calories per serving: 166 Fat: 8 grams Carbohydrates: 21 grams Protein: 4 grams Sodium: 305 milligrams Fiber: 4 grams From Wasserman, Debra, and Charles Stahler. Meatless Meals for Working People, 4th ed. Baltimore: VRG, 2004. Page 118. VEGGIE PIZZA (Serves 1) 1 cup frozen sliced mixed bell peppers, thawed 4 ounces marinara sauce 1 large tortilla Preheat oven to 400 degrees. Spread marinara sauce evenly on large tortilla. Top with mixed bell peppers. Bake for 5 minutes or until tortilla is crisp. Total calories per serving: 317 Fat: 8 grams Carbohydrates: 53 grams Protein: 9 grams Sodium: 816 milligrams Fiber: 6 grams LENTIL SOUP (Serves 4) 2 shallots, finely chopped 1 small yellow onion, finely chopped 2 teaspoons olive oil 3 cups water 1 cup dry green lentils, rinsed 1 red potato, peeled and finely diced 1 large tomato, peeled and diced 1 small stalk celery, diced 1 small carrot, slivered 1/4 cup freshly chopped parsley Salt and pepper to taste In a deep soup pot, saute shallots and onions in heated oil. Add water and lentils and bring to a boil. Reduce heat and simmer, adding more water if needed to keep the 3-cup level of liquid. Cook lentils until barely tender. Add all other vegetables and seasonings. Continue to cook for at least 20 minutes. Fork-mash or puree mixture. Serve warm. Total calories per serving: 225 Fat: 3 grams Carbohydrates: 39 grams Protein: 13 grams Sodium: 45 milligrams Fiber: 9 grams From Wasserman, Debra, and Reed Mangels, eds. Vegan Handbook. Baltimore: VRG, 2005. Page 26. KAREN'S CREAMY RICE PUDDING (Serves 4) 1 cup precooked rice 3/4 teaspoon cinnamon 1/2 Tablespoon vanilla extract 1/2 cup raisins 2 cups soymilk Mix all ingredients in a pot. Simmer until mixture begins to thicken, stirring occasionally. Remove from stove and serve. Total calories per serving: 168 Fat: 3 grams Carbohydrates: 32 grams Protein: 5 grams Sodium: 21 milligrams Fiber: 3 grams From Wasserman, Debra, and Reed Mangels. Simply Vegan, 4th ed. Baltimore: VRG, 2006. Page 115. VEGETARIAN CHILI (Stow 4) 1 package chili seasoning One 16-ounce con kidney beans One 16-ounce con chickpeas 16 ounces tomato sauce Combine all ingredients in a large pot. Bring to a boil, cover, and simmer for 10 minutes. Total calories per serving: 273 Fat: 3 grams Carbohydrates: 52 grams Protein: 13 grams Sodium: 1,612 milligrams Fiber: 10 grams VEGGIE PIZZA (Serves 1) 1/4 cup stewed tomatoes 1 large tortilla l/a cup olives t/e cup mushrooms 1/4 cup thawed frozen spinach Preheat oven to 400 degrees. Crush stewed tomatoes with a fork and spread evenly onto the large tortilla. Top with olives, mushrooms, and spinach. Bake for 5 minutes or until tortilla is crisp. Total calories per serving: 285 Fat: 7 grams Carbohydrates: 48 grams Protein: 8 grams Sodium: 712 milligrams Fiber: 5 grams Note: The content of this article is not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. References (1) MyPyramid: Food Intake Patterns. Available at <www. mypyramid.gov/downloads/MyPyramid_Food_Intake_ Patterns.pdf>. Accessed on June 22, 2005. (2) USDA Food Plans. Available at <www.cnpp.usda.gov/ foodplans.html>. Accessed on June 22, 2005. (3) Official USDA food plans: Cost of food at home at four levels, U.S. average, April 2005. Available at <www.cnpp. usda.gov/FoodPlans/Updates/foodapr05.pdf>. Accessed on June 22, 2005. LOW-COST VEGAN MEAL PLAN FOR YOUNG ADULTS--Day 1 BREAKFAST: * 1/2 frozen bagel (whole for males) * 1 Tablespoon ta·ble·spoon n. Abbr. T, tbsp. A measure of about 3 teaspoons or 15 milliliters. tablespoon a household unit of volume or capacity; equivalent to three teaspoons or approximately 15 milliliters; in metric peanut butter (2 Tablespoons for males) * 1/2 medium banana * Fruit smoothie smooth·ie also smooth·y n. pl. smooth·ies Slang 1. A person regarded as being assured and artfully ingratiating in manner. 2. A smooth-tongued person. made with: * 1/2 frozen banana * 4 ounces thawed thaw v. thawed, thaw·ing, thaws v.intr. 1. To change from a frozen solid to a liquid by gradual warming. 2. frozen calcium-fortified orange juice * 1 cup frozen strawberries LUNCH: * Mock 'Tuna' Salad wrap in large tortilla (See recipe on page 12.) with: * 1 cup lettuce * 1/4 cup tomatoes * 1/4 cup grated grate 1 v. grat·ed, grat·ing, grates v.tr. 1. To reduce to fragments, shreds, or powder by rubbing against an abrasive surface. 2. carrots * 4 ounces applesauce * 1 cup fortified fortified (fôrt  ´fīd),adj containing additives more potent than the principal ingredient. soymilk soy·milk n. A milk substitute made from soybeans, often supplemented with vitamins. Noun 1. soymilk - a milk substitute containing soybean flour and water; used in some infant formulas and in making tofu * 3 ginger snaps Noun 1. ginger snap - a crisp round cookie flavored with ginger ginger nut, gingersnap, snap cookie, cooky, biscuit - any of various small flat sweet cakes (`biscuit' is the British term) brandysnap - a gingersnap flavored with brandy (6 ginger snaps for males) SNACK: * 10 saltines (20 saltines for males) DINNER: * Tofu and veggie Thai noodles noo·dle 1 n. A narrow, ribbonlike strip of dried dough, usually made of flour, eggs, and water. [German Nudel. made with: * 1/5-block tofu * 1 cup frozen mixed vegetables * 1/4 cup chunky chunk·y adj. chunk·i·er, chunk·i·est 1. Short and thick; stocky. 2. Containing small thick pieces: chunky peanut butter; chunky soup. peanut butter * 1 cup pasta * 1 cup frozen mustard greens Noun 1. mustard greens - leaves eaten as cooked greens Indian mustard, leaf mustard, mustard cruciferous vegetable - a vegetable of the mustard family: especially mustard greens; various cabbages; broccoli; cauliflower; brussels sprouts , cooked DESSERT: * 1/2 cup canned peaches (1 cup peaches for males) * 1 crushed ginger snap (2 crushed ginger snaps for males) to sprinkle over peaches * (Add 4 ounces soymilk for males.)
Goal Price Actual Price +/- Target Price
Females $4.30 $4.16 -$0.14
Males $4.74 $5.05 +$0.31
LOW-COST VEGAN MEAL PLAN FOR YOUNG ADULTS--Day 2 BREAKFAST: * 1 cup store-brand 'Total' cereal * 1 cup fortified soymilk * 1/4 cup raisins * 1/2 medium banana * One vegan English muffin with: * 2 Tablespoons nonhydrogenated vegan margarine * 1 cup thawed frozen calcium-fortified orange juice LUNCH: * Baked potato--medium for females, large for males * (with 2 Tablespoons nonhydrogenated vegan margarine for males) * 1 cup frozen broccoli broccoli (brŏk`əlē) [Ital.,=sprouts], variety of cabbage grown for the edible immature flower panicles. It is the same variety (Brassica oleracea botrytis) as the cauliflower and is similarly cultivated. , cooked * 4 ounces canned pears * 3 ginger snaps SNACK: * Rice cake with: * 2 Tablespoons peanut butter * 1 cup fortified soymilk DINNER: * Bean burrito (2 bean burritos for males) made with: * 1 cup canned beans and rice * 1/2 cup canned beans, mashed mash n. 1. A fermentable starchy mixture from which alcohol or spirits can be distilled. 2. A mixture of ground grain and nutrients fed to livestock and fowl. 3. A soft pulpy mixture or mass. 4. and cooked to make reified beans * 1 cup frozen spinach, cooked * 1 tortilla * 10 tortilla chips * 1/2 cup salsa
Goal Actual +/- Target Two-Day +/- Target
Price Price Price Total Price
Females $4.30 $3.95 -$0.35 $8.11 -$0.49
Males $4.74 $4.21 -$0.53 $9.26 -$0.22
LOW-COST VEGAN MEAL PLAN FOR SENIORS--Day 1 BREAKFAST: * 1 cup prepared quick oatmeal * 1/2 cup fortified soymilk * One medium banana * 1 cup thawed frozen calcium-fortified orange juice * (Add 2 slices of toast and 2 Tablespoons nonhydrogenated vegan margarine for males.) LUNCH: * 1 cup pasta * 4 ounces marinara ma·ri·na·ra adj. Being or served with a sauce of tomatoes, onions, garlic, and spices: spaghetti marinara. n. Marinara sauce. sauce * 1 cup frozen broccoli, cooked * 1 slice bread (2 slices for males) with: * 1 teaspoon nonhydrogenated vegan margarine (2 teaspoons for males) * 3 ginger snaps * (Add 4 ounces applesauce for males.) SNACK: * 9 Ritz-type crackers with: * 2 Tablespoons peanut butter * 1 cup fortified soymilk DINNER: * Baked potato (small for females, large for males) with: * 2 teaspoons nonhydrogenated vegan margarine (4 teaspoons for males) * 1/2 cup vegetarian baked beans baked beans Noun, pl haricot beans, baked and tinned in tomato sauce baked beans npl → judías fpl en salsa de tomate baked beans bake npl * 1 cup frozen peas and carrots, cooked * 1 cup canned peaches
Goal Actual +/- Target
Price Price Price
Females $4.24 $3.39 -$0.85
Males $4.33 $3.88 -$0.45
LOW-COST VEGAN MEAL PLAN FOR SENIORS--Day 2 BREAKFAST: * 1 cup store-brand 'Total' cereal * 1/2 cup fortified soymilk * 1/4 cup raisins * 1 slice toast (2 slices for males) with: * 1 Tablespoon peanut butter (2 Tablespoons for males) * (Add 1 cup thawed frozen calcium-fortified orange juice for males.) LUNCH: * Veggie Pizza (See recipe below.) * 1 cup frozen turnips, cooked * 1 cup thawed frozen strawberries * 2 crushed ginger snaps (3 crushed ginger snaps for males) to sprinkle over strawberries SNACK: * 10 saltine crackers A saltine or soda cracker is a thin, usually square cracker made from white flour, shortening, yeast, and baking soda, with some varieties lightly sprinkled with coarse salt. with: * 1/2 cup hummus hum·mus also hum·us or hom·mos n. A smooth thick mixture of mashed chickpeas, tahini, oil, lemon juice, and garlic, used especially as a dip for pita. * 1/2 cup fortified soymilk DINNER: * 1 cup red beans and rice Red beans and rice is an emblematic dish of Louisiana Creole cuisine (not originally of Cajun cuisine), traditionally made on Mondays with red beans, vegetables (onion and celery), spices (thyme, cayenne pepper, and bay leaf), and pork bones left over from Sunday dinner, cooked * Stir-fry made with: * 1 cup frozen kale kale, borecole (bôr`kōl), and collards, common names for nonheading, hardy types of cabbage (var. * 1/5-block tofu * 1 cup canned pears ADDITIONAL SNACK: * (One rice cake with 2 Tablespoons peanut butter for males)
Goal Actual +/- Target Two-Day +/- Target
Price Price Price Total Price
Females $4.24 $4.27 +$0.03 $7.66 -$0.82
Males $4.33 $4.86 +$0.53 $8.74 +$0.08
LOW-COST VEGAN MEAL PLAN FOR A FAMILY OF FOUR--Day 1 BREAKFAST: * 3/4 cup fortified cold cereal (1 cup for adult males) * 1 cup fortified soymilk * 1/2 banana (whole for adult males) * 6 ounces calcium-fortified orange juice (8 ounces for adults) * (Add 2 slices of toast with 2 teaspoons nonhydrogenated vegan margarine for adult males.) MORNING SNACK: * Celery sticks Noun 1. celery stick - celery stalks cut into small sticks crudites - raw vegetables cut into bite-sized strips and served with a dip celery - stalks eaten raw or cooked or used as seasoning with: * 2 Tablespoons peanut butter * (Add 2 Tablespoons raisins for adults.) LUNCH: * Hummus sandwich with: * 2 slices bread * 2 Tablespoons hummus * Lettuce and tomato * 4 ounces applesauce * 3 ginger snap cookies (6 cookies for children and for adult males) * (8 ounces fortified soymilk for children) AFTERNOON SNACK: * 1 1/2 cups air-popped popcorn (2 cups for adult males) DINNER: * Lentil Soup Noun 1. lentil soup - made of stock and lentils with onions carrots and celery soup - liquid food especially of meat or fish or vegetable stock often containing pieces of solid food (See recipe below.) with: * 1 slice of toast * 1/2 cup frozen mustard greens, cooked (1 cup for adult males) * (4 ounces fortified soymilk for children) DESSERT: * Karen's Creamy Rice Pudding rice pudding n → arroz m con leche rice pudding rice n → riz m au lait rice pudding rice n → (See recipe on page 16.) * (Add 1 graham cracker (1) A person who breaks into a computer system without authorization, whose purpose is to do damage (destroy files, steal credit card numbers, plant viruses, etc.). Because a cracker uses low-level hacker skills to do cracking, the terms "cracker" and "hacker" have become for children and for adult males.)
Goal Price Actual Price +/- Target Price
Family of Four $16.67 $16.69 +$0.02
(Two adults and
two children)
LOW-COST VEGAN MEAL PLAN FOR A FAMILY OF FOUR--Day 2 BREAKFAST: * Eggless French Toast (See recipe in Meatless Meals or at vrg.org.) with: * 1 Tablespoon maple syrup maple syrup: see under maple. for each slice of French Toast * 1/4 cup thawed frozen strawberries * 6 ounces calcium-fortified orange juice (8 ounces for adults) * 8 ounces fortified soymilk LUNCH: * Eggplant-Rice Burger (See recipe in Vegan Handbook or at vrg.org.) with: * 2 slices of bread (4 slices for adult males) * 1 Tablespoon vegan mayonnaise (2 Tablespoons for adult males) * 1/2 cup frozen carrots, cooked * (Add 1/2 cup frozen kale, cooked, for adults.) * 1/2 cup pineapple chunks (1 cup for adults) * (8 ounces fortified soymilk for children) SNACK: * 5 saltines (10 for adult males) with: * 1 Tablespoon peanut butter (2 for adult males) * 6-ounce frozen apple juice bar with added vitamin C vitamin C or ascorbic acid Water-soluble organic compound important in animal metabolism. Most animals produce it in their bodies, but humans, other primates, and guinea pigs need it in the diet to prevent scurvy. DINNER: * 1 cup Vegetarian Chili (language) CHILI - D.L. Abt. A language for systems programming, based on ALGOL 60 with extensions for structures and type declarations. ["CHILI, An Algorithmic Language for Systems Programming", CHI-1014, Chi Corp, Sep 1975] (See below.) * Baked potato with: * 1 teaspoon nonhydrogenated vegan margarine * 1/2 cup broccoli (1 cup for adults) * (Add a slice of bread with 1 teaspoon vegan margarine for adult males.) * (8 ounces fortified soymilk for children)
Goal Price Actual Price +/- Target Price
Family of Four $16.67 $16.85 +$0.18
(Two adults and
two children)
LOW-COST VEGAN MEAL PLAN FOR A FAMILY OF FOUR--Day 3 BREAKFAST: * 1/2 frozen bagel (whole bagel for adults) with: * 2 Tablespoons peanut butter (4 Tablespoons for adults) * 1/2 medium banana (whole banana for adult males) * (Add 2 Tablespoons raisins for boys and for adults.) * 6 ounces calcium-fortified orange juice (8 ounces for adults) * 8 ounces fortified soymilk LUNCH: * Veggie Pizza (2 pizzas for adult males) (See recipe below.) * 1/2 cup canned peaches (1 cup for adults) * 3 ginger snaps (6 for adult males) * (Add 2 Tablespoons peanut butter for children.) * (8 ounces fortified soymilk for children) DINNER: * 1 cup spaghetti and marinara sauce * 1/2 cup frozen peas and corn, cooked * 1/2 cup spinach (1 cup for adult males) * 1 slice bread for boys (2 slices for adults) with: * 1 teaspoon nonhydrogenated vegan margarine for boys (2 teaspoons for adults) * (8 ounces soymilk for children) DESSERT: * Apple crisp Apple crisp in the United States or Apple crumble as it is known in the United Kingdom is a dessert consisting of baked apples topped with a crispy crust. Ingredients usually include cooked apples, butter, sugar, flour, cinnamon, and often oats and brown sugar, ginger, made with: * 1/2 cup baked apples with cinnamon * 1/4 cup store-brand 'Total' cereal, crushed
Goal Price Actual Price +/- Target Price
Family of Four $16.67 $14.22 -$2.45
(Two adults and
two children)
For Total Three Days $50.01 $47.76 -$2.25
Melissa Wong wrote this article while doing a rotation for her dietetic dietetic /di·e·tet·ic/ (di?ah-tet´ik) pertaining to diet or proper food. di·e·tet·ic adj. 1. Of or relating to diet. 2. internship internship /in·tern·ship/ (in´tern-ship) the position or term of service of an intern in a hospital. internship, n the course work or practicum conducted in a professional dental clinic. with The Vegetarian Resource Group.
TABLE 1: Calorie Levels and Cost for Budgeted Meal Plans
Young Adult Young Adult
Female Male
Calorie Level 2,200 2,700
Cost Per Day $4.30 $4.74
(Based on Massachusetts
prices in June 2005)
Older Adult Older Adult
Female Male
Calorie Level 1,900 2,300
Cost Per Day $4.24 $4.33
(Based on Massachusetts
prices in June 2005)
Family
of Four
Calorie Level 2,050
(average per person)
Cost Per Day $16.67
(Based on Massachusetts ($4.17 per person)
prices in June 2005)
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