$18.30 for everything // $3.66 each full day // $1.22 per meal
If $18 for a weekday’s worth of meals isn’t cheap then what is? Well, I bet I could live on $1 a day but I wanted to dazzle you with all this protein. If you’re gluten free then use grilled tofu instead of homemade seitan. If you’re not on a budget then feel free to buy vegan sausage from the store. Just know that it’s easy and cheap to make your own!
High protein meals without protein powder. It can be done.
I know there’s a lot of numbers below. I hope this doesn’t melt your brain. Feel free to watch the video for less math.
Need some conformation on the safest way to cook, store and reheat meal prep? Still Tasty is the website for you! Also I got these containers on ebay (cheaper than amazon!).
BREAKFAST – 74 Cents Each Day // $3.70 Total // 30 Cents per Muffin
Vegan Protein Berry Muffins – Makes 12 – $3.70
I’m sooooo addicted to these muffins. They’re fluffy and not crazy sweet. I did use a million different extracts (vanilla, almond AND orange) in mine. I think these are mega gourmet. Feel free to not go wild with the extracts. Again, this recipe makes 2 dozen. I’m not a baker by any stretch but I’m 99% sure these take longer to bake when using gluten flour. They’re super doughy if under cooked so bake longer (not shorter). I did mine 40-45 minutes.
I added 1 ripe banana solely to give these muffins a banana bread flavor. Feel free to not add banana. You shouldn’t need to adjust the recipe if you omit the banana.
If you don’t want to add vital wheat gluten to make these high in protein then feel free to just use 2 cups of flour instead of 1 cup flour + 1 cup gluten flour. Vital wheat gluten or “gluten flour” isn’t the same as all purpose flour even though gluten flour is made from all purpose flour.
1 cup milk 15 cents, 1 ts vinegar 1 cent?, 1 cup flour 150g 5 cents, 1 cup gluten flour 120g $1.56, 2 ts baking powder 1 cent, 1/4 ts baking soda 1 cent, 1/4 cup white sugar 60g 4 cents, 1/4 brown sugar 60g 12 cents, 1/4 cup oil 56g 8 cents, 1 ts vanilla extracts 45 cents?, 1.5 cups berries $1.09, (1 banana 130g optional for flavor, 13 cents)
- Mash banana if you’re using it. Add in almond milk and vinegar. Mix and set aside.
- Mix all dry ingredients together
- Add oil and extracts to wet ingredients. Mix wet and dry together. Add frozen or fresh berries to the muffin dough.
- Spray muffin tins with oil. Fill up 12 muffin tins with dough. Bake at 375 for 40-45 minutes. The tops will be golden. The muffins shouldn’t be doughy inside at all.
Muffin recipe inspired by My Darling Vegan
LUNCH – $1.07 Each Day // $5.37 Total
Enchilada Spice Beans – $3.33 total
1 lb bag of beans $1.19, 1 can enchilada sauce $1.39, 1/2 can chipotle in adobo 50 cents (optional), cilantro garnish or green onions 25 cents
- Soak beans overnight in a ton of extra water
- Next day drain then beans and cook with fresh water on the stove. Get beans to a boil then simmer for 45 minutes or until soft. I think mine took 2 hours to cook. (Some beans shouldn’t be cooked in a crock pot).
- Drain cooked beans. Chop the chipotle peppers. Mix peppers, adobo sauce and enchilada sauce with the cooked beans. Garnish with cilantro or green onion.
Spanish Rice – $2.04 total
6 servings rice – 1.5 cup or 270g (i mixed white rice with quick cook brown rice) 96 cents, 2 TB oil 4 cents, 1 cup salsa 54 cents, 2 cups water + 2 vegan bouillon cubes 50 cents,
Rice recipe inspired by All Recipes
DINNER $1.84 Each Day // $9.23 Total
Vegan Quinoa with Veggies & Seitan $9.23
5 Servings Quinoa (215g) $1.70, 2 vegan bouillon cubes 50 cents = $2.20
- Cook quinoa with bouillon + water
Oven Roasted Veggies – $5.05
2.4 lbs zucchini $4, 1 lb carrots $1, 2 TB oil 4 cent, salt 1 cent (feel free to add spices)
- Chop veggies
- Coat in oil & sprinkle with salt. Bake at 400 for 35-45 minutes depending how roasted you like them
5 Seitan Sausages – $1.98 total
*This batch of seitan come out dryer than usual. I did use less water just to see what would happen. You can use more water. And more oil is good too much it’s up to you. Feel free to ask me any questions below. I know homemade seitan can intimidate some folks. I’ve made a ton of seitan on the blog. None of it is perfected but it’s a cheap, filling protein source that I love. If you have a winning seitan recipe let me know. I’m so lazy I keep mine simple.
1.25 cup gluten flour (150g) $1.45, 5 TB chickpea flour (40g) 20 cent, 1.5 TB sage 2 cents, 1.5 ts onion powder 2 cents, 1 ts garlic powder 2 cents, 1.5 ts salt 1 cent, 1.5 TB oil 3 cents, 3 TB ketchup 15 cents, 1 ts liquid smoke 8 cents, 1/4 water or more (maybe 1/2 cup water or more)
- Make seitan first. Mix all dry ingredients together. Add liquid and mix til you have a dough. If dough is kind of wet add a little extra flour. If your dough is dry add extra water.
- Roll seitan in foil and steam for 45 minutes (watch video for a demo)