budget/healthy vegan grocery list & meal planning
so I do shopping for a house of 4, and one of the people I live with has type 2 diabetes. So I thought Iād share the types of things I get that are both healthy and cost effective.
Instant oatmeal (we buy sugar free brown sugar flavor, but you can also just buy a big tin of instant oatmeal and add stevia or sugar free maple syrup and cinnamon+allspice)
Bananas (good to add in oatmeal)
Cereal and a milk alternative (most cereals besides kellogs are vegan, try to find a cereal and milk thatās fortified with b12)
French toast (mash a banana with either 3/4c milk alternative or the juice from a can of chickpeas, then add a tsp vanilla, 1-2tsp cinnamon, and Ā¼ tsp allspice. dip bread in mixture on both sides and then fry in a pan with 1 tbsp butter/coconut oil/nonstick spray on high heat and fry till desired on both sides. makes about 6 slices and is super good topped with syrup!)
Tofu scramble with toast (to make tofu scramble add onion powder, garlic powder, salt, pepper, nutritional yeast and break up the tofu in a skillet with a fork and heat it up) goes great with a side of baked beans too
sweet potato and beans (microwave sweet potato 6-9 minutes depending on size, rinse beans and microwave for 1-2 minutes and then season both the beans and sweet potato however you like!)
chickpea salad sandwich (microwave 1/2c chickpeas for about 25 seconds, then mash them with a fork and add 1 tbsp hummus, garlic powder, onion powder, dill weed, parsley all to taste and 1-2tsp spicy brown mustard) tomato slices are a good addition
Veggie hummus wrap (buy cauliflower and broccoli by the head, itās cheaper. Spread hummus on a tortilla. Chop up cauliflower, broccoli, and carrots(or veggies of choice) and assemble the wrap)
Burritos (microwave instant brown rice to instructions, then add hummus and salsa. microwave beans and season as desired. assemble burrito with rice, lettuce, beans, and guacamole(optional). Itās even better if you turn a skillet on high and grill the tortilla first and assemble the burrito in the skillet, then slide it onto a plate once itās nice and browned on the outside and wrap it up! Takes maybe 2 minutes extra to do this but itās so worth it)
Curried veggies with rice (I just microwave frozen veggies and then add them to whatever curry Iām making. Walmart carries a āgolden curryā that comes in a shiny box and dissolves in water to make a thick curry sauce. But there are tons of other options for curry sauce out there!)
Soups like progresso (their tomato basil soup, garden vegetable, lentil soup are vegan just double check the labels!) Campbellās condensed tomato soup is also vegan. Itās also really good to add some cooked rice to tomato soup!
Cauliflower/fresh veggies or rice cakes with hummus
Popcorn (tons of ābutteryā microwave popcorns are vegan. But you can also buy a jar of popcorn kernels, paper bags, and add 1c of kernels with a tiny bit of olive oil to it and fold the top of the bag so it doesnāt open and microwave for 1-2 minutes or until kernels have mostly stopped popping, then add salt and/or nutritional yeast!)
Canned fruit or fresh fruit thatās in season/on sale
Apples or oranges (buy them by the bag)
Iām sure thereās things Iām missing and I know this list isnāt super extensive but this is what weāve been keeping in the house recently for dietary reasons while also being concious of our low budget. Iāll add more if I think of anything but feel free to ask questions or add to this list!
Being poor while trying to eat healthy can be a challenge, but it isnāt necessarily impossible either.
titsay
ellievsbear
germansingergirl
tangentwithtanner
turnnoffyourmind
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