Tag Archives: busy life cooking

Quick + Easy Meal Plan for One on a Budget (Vegan)

If you didn’t already know, my sister Katie wrote a musical! I know, right?! *Badass alert* She recently found out that Full the Musical was accepted to The New York City International Fringe Festival this August. So, on top of her full time job she’s also running around like a mad woman doing all the million and one things that need to happen to get a production ready for the bright lights of the big city. (Including, but not limited to; rehearsing, costuming, hustling, and coordinating travel from FL->NYC.) I’m exhausted just thinking about it.

full the musical

She mentioned to me that in the midst of all that madness she felt it was still important to throw down on some food prepared in her own kitchen. And I totally agree. Healthy fuel and a happy wallet are key components to this season of her life. But the perfect meal plan needed to be easy and non-brain-draining. (As well as reserve a few meals for eating out. Ya gotta be realistic, people!)

I told Katie, “Leave it to me, sistah!” You see, I LOVE creating meal plans. It feels like putting together a really satisfying puzzle. In case you have a similarly hectic week coming up, I thought I’d share what I put together for her.

And if you don’t? Thank your lucky stars. Cook elaborate meals. Revel in your free time. And then dig in your pockets to help out this amazing show. (Please and thanks!) 

Shopping List –

Oats

2 containers of coconut (or any non-dairy) yogurt

Almond milk

Bananas

Fruit of choice that is on sale/in season

1 onion

1 potato

1 sweet potato

1 (14 oz) can of coconut milk

1 loaf of bakery bread (freeze whatever you won’t be using this week)

Earth Balance

Red lentils

Basmati rice

Garlic

Avocados

Peanut butter

Hummus

Pita Chips (and/or crunchy dipping veg like bell peppers or baby carrots)

Tofu

A couple of on sale/in season veggie choices for sauteeing (think: peppers, zucchini, etc)

1 frozen meal option (think: pizza, Indian food, gnocchi, etc)

1 dessert option (like Joe Joe’s from Trader Joe’s!!!)

(Note: I didn’t include spices or cooking oil on this list so check the recipes to make sure you have all items on hand.)

Meal Plan –

Monday

Breakfast –

Overnight oats (prepare 4 jars on Sunday night. In each jar goes ½ cup of oats, ½ cup of almond milk, and ½ of one yogurt container + whatever extras you want to add – cinnamon, cocoa powder, mashed banana, nuts. In the morning you can top with fruit and a spoonful of nut butter, if you like.)

Lunch –

Out.

Dinner –

Sweet Potato Curry Soup

(Saute chopped onions in a little cooking spray in a large pot over high heat. Add a pinch of salt. Once onions are translucent, add chopped potato, chopped sweet potato, 1 Tbsp curry powder, 1 cup water, and 1 can coconut milk. • Bring mixture to a boil, turn down heat to low, and simmer for about 20 minutes, until potatoes are tender. • Blend or mash mixture to desired consistency.)

Serve with a slice of toasted bakery bread with lots of Earth Balance!

Tuesday

Breakfast –

Overnight oats

Lunch –

Leftover sweet potato curry soup with another slice of bread and a serving of fruit.

vegan meal plan 2

Dinner –

Lentils and Rice

(Ingredients:

1 ½ cups red lentils, 7 cups water, 4 garlic cloves, 1 tsp cumin, ½ tsp cinnamon, 2 cups basmati rice , 1 tsp salt + avocado on top per serving

Recipe:

Add lentils, water, garlic and spices to a pot over medium high heat. Cook for 25 minutes, until lentils are soft. Add rice and salt. • Return to a boil, turn heat to low, and simmer for about 20 minutes. • Top with avocado!)

Wednesday

Breakfast –

Overnight oats

Lunch –

Leftover Lentils and Rice w/ a serving of fruit.

Dinner –

Out.

Thursday

Breakfast –

Overnight oats

vegan meal plan 1.0

Lunch –

Peanut butter and banana sandwich with pita chips and fruit.

Dinner –

Leftover Lentils and Rice

vegan meal plan 3

Friday

Breakfast –

Avocado toast

avotoast

Lunch –

Out.

Dinner –

Brekky for dinner: Tofu scramble, toast w/ nut butter, and fruit salad (your fruit selection for the week and banana…drizzle with honey if you like!)

Saturday

Breakfast –

Pancakes

(Ingredients:

1 cup rolled oats, 1 ripe banana, 2/3 cup non-dairy milk, + peanut butter for topping

Recipe:

Blend together oats, banana and water. • Add batter to a skillet preheated to medium high heat. • Cook as you would normal pancakes, flipping when bubbles start to form on the side. • Top with peanut butter!)

Lunch –

Out.

Dinner –

Saute vegetables and tofu in a pan with soy sauce. Serve with rice and sriracha.

Sunday

Breakfast –

Pancakes

Lunch –

Leftover stir-fry.

Dinner –

Frozen meal.

SNACKS FOR THE WEEK:

Pita chips and crunchy veggie of choice with hummus.

DESSERTS FOR THE WEEK:

Dessert option and banana soft serve.

And there you have it! What do you think? Would this meal plan work for you? Do you have any tips + tricks for eating well when you’re balls deep in busy? Ya girl is all ears. 

P.S. No but for real, you should DONATE to Katie’s show. Those set pieces aren’t gonna haul THEMSELVES to The Fringe Festival. Thank you!

P.P.S. Love meal plans? Here’s another one that’s super budget friendly and here are 7 easy steps for beginner meal planners!

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Memorize this grocery list.

grocery list

Hey guys! I thought I’d pop on today and share a really simple grocery list you can use to create quick and easy meals for one through the course of a work week. Maybe you’re trying to limit eating out to save a little dough for your weekend or maybe you just don’t have the cash flow right now to get fancy. Whatever the reason, I’ve got you covered. Pick up these items and combine them with spices and other pantry staples you probably already have on hand. These are pretty much the key foods I discovered, after years of spending money I didn’t have to dine out with frequency, could be turned into a meal plan I can whack out with my eyes shut. And in time, this is the list I would turn to when I showed up at the grocery store without a plan and just a twenty dollar bill or two to spare. Hope you find it helpful!

Grocery List

  • Oatmeal packets
  • Bananas
  • Dozen eggs
  • Canned tuna
  • Tortillas
  • Mustard
  • Hummus
  • Box of spring mix
  • Avocado
  • Baby carrots
  • Rice cakes
  • Peanut butter
  • Bag of sweet potatoes
  • Can of black beans
  • Chicken breasts (2)
  • Brown rice
  • Bag of frozen vegetables

This list = 5 breakfasts + 5 lunches + 5 snacks + 4 dinners

Here are some ideas…

Breakfasts – Oatmeal with bananas, Oatmeal with peanut butter, Hardboiled eggs, Scrambled eggs, Rice cakes with peanut butter and banana, Breakfast burrito

Lunches – Tuna salad wraps, Peanut butter and banana wraps, Salad greens with tuna and avocado, Salad greens with leftovers, Egg salad on rice cakes, Egg salad wraps

Lunch sides/Snacks – Baby carrots and hummus, Hardboiled eggs, Bananas, Rice cakes and peanut butter, Sweet potato, Avocado

Dinners – 1) Baked chicken breast with a baked sweet potato, cooked vegetables, and a side of salad greens. 2) Jacket sweet potato dressed with black beans and a side of Mexican rice. 3) Scrambled eggs with sweet potato home-fries and avocado smash on a rice cake 4) Stir-fried chicken and vegetables over brown rice.