Budget Plan #1

Here is a weekly meal plan that will be followed by a grocery list, approximate costs, and recipes. Every month the meal plan will change, and anyone who would like to contribute their own inexpensive meal plan ideas or recipes may submit them via email.

This month's meal plan is based on three meals per day for two people.

Day 1
Breakfast	granola, soy milk, banana
Lunch	grilled "cheez" sandwiches
Dinner	lentil loaf, mashed potatoes/gravy, organic greens salad
Day 2
Breakfast	potato pancakes, whole grain toast, o.j.
Lunch	leftover lentil loaf and gravy
Dinner	organic greens salad, with broccoli, raw sunflower seeds, tomatoes, red onion, and lemon-olive oil dressing
Day 3
Breakfast	scrambled tofu, o.j.
Lunch	leftover salad, black bean soup, corn bread, salsa
Dinner	homemade pizza
Day 4
Breakfast	granola, soy milk, banana
Lunch	leftover pizza
Dinner	blackeyed peas, sesame kale, roasted sweet potatoes, corn bread
Day 5
Breakfast	granola, soy milk
Lunch	broccoli stir fry and brown rice
Dinner	blackeyed pea burgers on whole grain bread, leftover roasted sweet potatoes
Day 6
Breakfast	corn cakes, salsa, o.j.
Lunch	organic greens salad, tofu salad sandwiches
Dinner	zucchini linguini marinara, organic greens salad
Day 7
Breakfast	granola, soy milk
Lunch	leftover zucchini linguini marinara
Dinner	lentil soup, cornbread, organic greens salad

Shopping List

Essentials	Bulk	Produce
two liters soy milk, (one plain/unsweetened; one vanilla) ($3.50) one load whole grain bread ($2.00) one 1 lb. package linguini ($1.00) two 4 oz. cans tomoat paste ($1.50) one 22 oz. can diced or pureed tomotoes ($2.00) *olive oil ($6.00) *toasted sesame oil ($3.00) one gallon orance juice ($3.00) *one 5 lb. bag self-rising white corn meal ($2.00) two 1 lb. packages firm tofu ($3.00) *tamari ($2.50) *yellow mustard ($1.00) 2 14 oz. cans black beans ($2.00) one bag frozen fruit ($2.00) at least 4 packages baking yeast ($1.00) *non-hydrogenated margarine (e.g. Earth Balance) ($2.50) salsa ($2.00)	2 lbs. granola ($2.50) 1/4 lb. nutritional yeast ($1.50) 1 lb. green lentils ($1.00) garlic powder ($0.25) onion powder ($0.25) dried basil ($1.00) cumin ($0.50) 1 lb. whole grain flour ($0.30) 1 lb. brown rice ($1.00) 1 lb. oats ($0.70) 1 cup raw sunflower seeds ($0.50) 1 lb. blackeyed peas ($1.00) sesame seeds ($1.00)	4 bananas ($1.00) 5 lbs. potatoes ($2.50) 4 sweet potatoes ($2.00) 2 lbs. broccoli ($3.00) 1 bunch kale ($1.00) 2 bunches romaine ($2.00) 1/2 lb. mushrooms ($1.00) 1 large red onion ($0.50) 1 large tomato ($0.50) 2 lemons ($0.50) 3 large zucchini squash ($1.50) 1 bulb garlic ($0.50) 1 small ginger ($1.00)

*items that will last more than one week

Total estimated cost: $68.00 , or $33.50 per person.

Recipes

grilled cheez sandwiches

"cheez":
1 cup nutritional yeast
1 tablespoon yellow mustard
1 tablespoon white flour
1 cup unsweetened soy milk
1 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. salt

put all dry ingredients in sauce pan, turn on medium heat
add mustard
and soy milk, stirring until thick and bubbly

lemon-olive oil dressing

1/2 cup olive oil
juice of 2 lemonsl and lemon pulp
salt and pepper
1 clove of minced garlic

mix all ingredients together and toss into salad.

scrambled tofu

1 lb. firm or extra firm tofu
1/2 cup chopped onions
2 tablespoons tamari
1 tsp. garlic powder or 2 cloves minced
1 cup chopped veggies (broccoli, mushrooms, bell pepper, and spinach are all good)

mash tofu, leaving some chunks
fry everything together in olive oil until tofu is browned.

black bean soup

2 14 oz. cans black beans
1 chopped red bell pepper
1 14 oz. can diced tomatoes
1/2 cup chopped red onion
1 1/2 tsp. cumin powder
2 tablespoons olive oil
salt and pepper

saute onion, red pepper, and onion.
add beans, tomatoes and spices and simmer 20 min.

corn bread

2 cups self-rising white corn meal (martha white is a good brand)
2 cups unsweetened soy milk
1/4 cup vegetable oil

to make a really good corn bread, a 9" cast iron skillet works best. if you don't have one, any 9"x9" or 9" baking pan will work

stir corn meal and soy milk together. it should be a thick batter.
put oil in pan and spread evenly on bottom.
add batter and bake at 400° for 20 min.
corn bread should begolden brown on top.

homemade pizza

crust:
2 cups whole wheat flour
1 tablespoon baking yeast
1 cup warm water (90*-110*)
1 tsp. sugar or other sweetener
1 tsp. salt
1/4 cup olive oil.

mix 1 cup flour with the yeast and sweetener.
add water and whisk.
let sit for 10 min.
add salt, oil, and remaining flour (gradually) until dough forms.
dough should not be sticky-if it is, add a little more flour.
form dough into ball and let sit 20 min. in a towel-covered bowl in warm spot.
roll or press out until the size of your pan (13x9" or round pizza pan).
onto well-oiled pan, place crust.
*this crust recipe can also be used to make yummy breadsticks or calzones.

sauce:
1 small can tomato paste
1 14 oz. can diced tomatoes
1 cup water
3 cloves minced garlic
1/4 cup basil
1 tsp. salt
1 tsp. oregano

mix all ingredients well.
spread thick layer of sauce on crust. if there is any left over, use it to dip the crust edges in.

cheezy topping:
1 lb. tofu, mashed well
2 tablespoons olive oil
juice of 1 lemon
1 tsp. salt

mix all together and use it to top the pizza.
*add any chopped veggies you like. veggie pepperoni, gimme lean "sausage", or bbq seitan are also good additions.

cook your pizza:
cover pan with foil and bake at 350° for 20 min.
remove foil and bake at 400° 15 more minutes.
crust should be brown on bottom and veggies cooked.

blackeyed peas

1 lb. dry blackeyed peas, soaked overnight (use plenty of water in a large pot)
salt and pepper

drain soaked peas in colander and rinse.
fill pot with at least 2 qts. water.
add peas and bring to a boil.
reduce heat to medium and cook for about 3 hrs., adding more water if necessary.
peas should be soft.

roasted sweet potatoes

3 lg. sweet potatoes, washed and cut into chunks.

spread potatoes evenly onto baking sheet and brush or drizzle with olive oil.
sprinkle with salt and bake at 400° about 25-30 min. until potatoes are browned.

sesame kale

one large bunch kale, washed and stemmed.

cut kale into thin strips and saute in 2 tablespoons toasted sesame oil.
add 1 tablespoon sesame seeds and a little tamari. yum-yum!

BON APPETIT!