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Living Whole Foods Plant-Based on a SNAP Budget - 2

Wednesday, December 02, 2020

My meal plan for a whole foods plant-based SNAP budget was done on a monthly basis because some items, like potatoes and flour, need to be bought bulk for economy and they could not all be purchased at the first week. I did not include the cost of salt and pepper or other spices.

While not perfect, this is certainly better than what I read about on the PETA website in terms of cost and nutrition. This is a starch based diet that many cultures have eaten and thrived for centuries.

I assume breakfasts of oats, pancakes and sometimes leftovers. Whole oats are included for making oat milk for cooking and tea.

Black tea is included because it is cheaper than coffee and hot liquids go a long way to warming you up.

Beans: pinto and lentils interchanged to make tacos, spaghetti. For protein purposes: 1 cup/day. Mashed beans on pita with shredded cabbage and carrots and onion makes a nice sandwich.

Although I follow the Mcdougall Plan and do not use oil in my diet due to artery damage and cholesterol issues, I included a small amount of oil because most people don't own nonstick. equipment.

Spaghetti noodles may contain a small amount of egg, but they can be made vegan from scratch with the flour and oil. Used to make spaghetti with tomatoes, lentils, frozen spinach. Also used in soup with cabbage, potatoes, carrots and onions (or frozen veg). Spaghetti sauce can be made with diced tomatoes, spinach and lentils.

Flour with baking soda, oat milk, flax seed and vinegar will make pancakes. Apple sauce used instead of syrup. Applesauce can be frozen for a nice dessert. Treats are important.

Cole slaw can be made with cabbage, carrots, onion, vinegar and sugar.

I've not included yeast because a sourdough can be made that will produce pita bread(flour, sourdough starter and oatmilk). Pita can be used for sandwiches or flour tortillas. Of course bread can also be made but pita is easier and can be used as tortillas and for sandwich pockets.

Cabbage and Carrots are included for coleslaw and shredded for the tortillas/tacos. Save the core and dice small for vegetable soup.

Meal ideas:

Potato/bean tortillas
Bean/rice tortillas
Beans and rice
Spaghetti with lentils and spinach
Vegetable Soup
Pita sandwich(mashed beans, onions, carrots, cabbage)
Potato Soup
Hash browns
Baked potatoes
Roasted potatoes
Granola (oats, applesauce, flax, cinnamon)
Sides to go with starches above:
mixed vegetables
Roasted cabbage and carrots
Sauteed cabbage and onions
Dumplings (lentils, cabbage, onions, carrots)
Pierogies (potatoes, cabbage, onions)
Cole slaw

Frozen applesauce
Oat cookies

I hope people will make suggestions in the comments below (as will I). I'll post my grocery list in the next blog.
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Member Comments About This Blog Post
    I make “spaghetti” from zucchini, using a spiralizer, but you can also buy zoodles ( more expensive).
    118 days ago
    The way you come to your choices, are very much how we come to ours in our household.

    Add-pumpkins 1.29/3lb pumpkin, squash 69 cent/lb, sweet potatoes 42 cents/lb-to the potatoes, for variety of flavor, texture, and color. Used in bread, both yeast and quick, chunks in chili, puree in smoothies and crustless pumpkin pie, mashed, wedged and baked.

    Add-fruit that is on sale for sweetening. $1/pineapple is 4 cups, eat with oatmeal. Apples 77cents/lb, diced and cooked with oatmeal or as a side w/cinnamon. Grapes at 99cents/lb to add to pasta salad or cook them low and slow for a puree to spread on toast. Also dates (we are getting 2 lbs pitted dates for $6 at our grocery store) for sweetening quick breads, puddings, bean brownies.

    Budgets are TOUGH especially in the beginning before you have lots of leftover things to use, which happens later. Cool idea.
    245 days ago
    245 days ago
    Icaninsight: I'd agree that lettuce would add so much! But I could not move items around enough to end up with a $45/month budget. I thought fresh cabbage and carrots were more versatile and could be used so many ways including as a tortilla topping, salad side, soup, etc..

    Goes to show you that you should grow anything you can, even in a windowsill. Fresh lettuce is not that cheap. Another consideration with lettuce is how it keeps. A bag of lettuce mix is way more costly than a head of iceberg lettuce (which, unlike advertisers would have you believe, is just as nutritious as more expensive types of lettuce) keeps longer. Less waste.

    Keep the suggestions coming, menu ideas,remembrances...
    245 days ago
    I'mm more for the greens too. I would skip the applesauce altogether. Treats not needed. Cinnamon on a sweet potato could be fine.
    Love that you are doing this!
    245 days ago
    Glad to see some spinach on your list; root veggies are nutritious but greens, if possible, need to be enjoyed for optimal nutrition. Frozen kale and spinach both go a long way for their cost.
    245 days ago
    Thanks! Some great ideas here! I would like to add to have a green lettuce salad with much of these.
    245 days ago

    Comment edited on: 12/2/2020 11:16:30 AM
    245 days ago

    Make today the greatest day of your life
    Until tomorrow!

    “Christmas waves a magic wand over this world, and behold, everything is softer and more beautiful.” ~ Norman Vincent Peale
    245 days ago
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