Making the Transition > More Ideas for Vegetarian Living

Eating On a Budget

Here are some cost-effective meal ideas that are sure to please:

Breakfast

• Cereal with soy or rice milk, topped with sliced bananas or raisins
• Oatmeal with sliced fruit, jelly, maple syrup, or soy milk
• Baked beans on toast
• Toast or a bagel with peanut butter, jam, hummus, or margarine
• Fresh fruit with soy yogurt
• Smoothie made with frozen banana chunks or berries and orange juice (add peanut butter or protein powder for a further boost)

Lunch and Dinner

• Veggie sandwich made with cucumber, tomato, lettuce, sprouts, and mustard or hummus
• Bean burrito (just wrap some beans, veggies, rice, and hot sauce in a tortilla)
Tips to Save Money and Time
$  Plan your meals in advance by jotting down dinner ideas a few days ahead and make lists of things to buy for the week (or month!). Knowing what you need in advance will also help reduce expensive impulse purchases.
$  Don’t be tempted to eat out every day: Pack a lunch.
$  Make enough to have leftovers. Don’t be afraid of the freezer—leftovers are great the next day, but many things (from soup to pasta) can be frozen and kept longer too.
$  Shop in the bulk sections of grocery stores or health-food stores, where you can often purchase bulk pasta, rice, pre-packaged meals, spices, and beans at cheaper prices than the pre-packaged brands, and you can buy as much or as little as you need. Or try bulk pre-packaged foods from stores like Costco.

• Canned vegetarian chili or soup
• Beans, rice, and vegetables with corn tortillas or chips
• Pasta with tomato sauce and frozen veggies (splurge and mix in some meatless meatballs)
• Tacos with beans, rice, and veggies
• Brown rice with steamed vegetables and soy sauce
• Baked potato topped with salsa, baked beans, or chili
• Veggie burgers or veggie hot dogs (top with chili or baked beans for variety)
• Fresh salad (add some zing by tossing in raisins, chopped “deli slices,” or diced apples)
• Top Ramen (the Oriental flavor is vegan)
• Stir-fry vegetables and tofu and serve with rice, noodles, or another other grain (add garlic, oil/water, and soy sauce for extra flavor)
• Mashed potatoes topped with broccoli and Bacos (yes, Bacos are vegan!)
• Cheese-less pizza topped with veggies and garlic

Snacks

• Chips and salsa
• Pita and hummus
• Celery, apples, or carrots topped with peanut butter
• Popcorn (sprinkle with margarine and salt)
• Raw vegetable plate: carrot sticks, tomato wedges, and celery
• Potato wedges (sliced, baked, and topped with spices and salt, margarine, or barbecue sauce)
• Trail mix (make your own with nuts, raisins, and sunflower seeds)
• Pretzels

More Cheap Vegan Snacks

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