You can eat well all day for under $7 a person. Let these four thrifty menus show you how to eat on a budget from breakfast through dinner, including a snack and dessert every day! How can you do it? Eat plants, cook from scratch, and don’t waste anything. Save your scraps and after a few more days, you can have Stoup as a free bonus meal! The average cost for these budget menus is $6.88 per person per day. These are low-sugar meals, but you can make them no-sugar meals by having fruit for dessert.
Day 1 Thrifty Plant-Based Menu: $6.88
- Breakfast – $0.96 – Peanut butter on toasted Good Whisk Bread or Good Machine Bread with tea and a banana
- Lunch – $1.96 – Barbecued Kale with Chickpeas on a baked sweet potato
- Snack – $0.78 – Broccoli florets (1 cup)
- Dinner – $2.76 – Coconut Vegetable Curry on quinoa
- Dessert – $0.42 – Bang Bang Carrot Spice Cookies
Day 2 Thrifty Plant-Based Menu: $6.90
- Breakfast – $1.75 – Fruit Salad Overnight Oatmeal
- Lunch – $1.97 – Cuban Black Beans on brown rice, carrot sticks
- Snack – $0.99 – apple
- Dinner – $1.53 – Lemon-Spinach Pesto with Whole-Wheat Rotini
- Dessert – $0.66 – Chocolate Brownies (2)
Day 3 Thrifty Plant-Based Menu: $6.77
- Breakfast – $1.81 – Tomato Tahini Toast
- Lunch – $1.21 – Sloppy Pintos on a Whole Wheat Roll, Red Cabbage Sauerkraut
- Snack – $0.91 – walnuts and raisins
- Dinner $2.17 – One-Bowl Tomato Sauce on whole wheat rotini
- Dessert – $0.67 – Hot Italian Cocoa Cookies
Day 4 Thrifty Plant-Based Menu: $6.97
- Breakfast – $0.96 – Peanut butter on toasted Good Whisk Bread or Good Machine Bread with tea and a banana
- Lunch – $2.51 – Hummus on a baked potato, Heat-Wave Gazpacho
- Snack – $0.23 – Carrot sticks
- Dinner – $2.11 – Light Cashew Cream (two servings) on whole wheat rotini, Massaged Kale Salad with Red Bell Peppers and Raisins
- Dessert – $0.92 – Baked Apples and Sweet Potatoes
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