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.
Beans and rice
Spaghetti with lentils and spinach
Pita sandwich(mashed beans, onions, carrots, cabbage)
Granola (oats, applesauce, flax, cinnamon)
Sides to go with starches above:
Roasted cabbage and carrots
Sauteed cabbage and onions
Dumplings (lentils, cabbage, onions, carrots)
Pierogies (potatoes, cabbage, onions)
I hope people will make suggestions in the comments below (as will I). I'll post my grocery list in the next blog.