One Week Challenge

“Healthy vegan food on a college budget at $44.00 per week”

Monday Tuesday Wednesday Thursday Friday
Breakfast 2 waffles + 1 banana w/ 1 tbsp pb + soymilk

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Calories: 495

Protein: 22 g

Soy yogurt with granola + orange

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Calories: 430

Protein: 17 g

Granola & soymilk + banana w/ 1 tbsp pb

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Calories: 495

Protein: 22 g

2 waffles + orange banana soymilk smoothie (w/ protein powder if you have it)

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Calories: 505

Protein: 24 g

Soy yogurt with granola + banana w/ 1 tbsp pb

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Calories: 495

Protein: 20 g

Lunch Vegan burrito: rice, beans, spinach, ¼ tomato, ½ avocado,  and mushrooms

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Calories: 460

Protein: 18 g

Breakfast potatoes(ii)* + waffle + banana w/ pb

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Calories: 455

Protein: 14 g

Zucchini/ mushroom/ spinach tofu stir-fry w/ rice or quinoa(iii)*

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Calories: 470

Protein: 29 g

Tofu scramble(v)* breakfast burrito w/

spinach, ¼ tomato and mushrooms

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Calories: 375

Protein: 29 g

Wrap with hummus, spinach, ½ tomato, mushrooms and leftover chickpeas

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Calories: 420

Protein: 24 g

Dinner Baked (or microwaved) potato w/ broccoli & sauteed spinach

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Calories: 450

Protein: 9 g

Rice & black beans w/ zucchini + spinach salad w/ mushrooms

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Calories: 485

Protein: 24 g

Chickpea curry w/ potato & zucchini

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Calories: 375

Protein: 17 g

Leftover stir-fry from Wednesday

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Calories: 470

Protein: 29 g

Veggie pizza!

Put leftover veggies on a tortilla with any pasta sauce

Snacks Cliff bar

Roasted chickpeas(i)*

Carrots & hummus

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Calories: 450

Protein 17 g

Apple w/ pb

Carrots & hummus

Granola & soymilk

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Calories: 520

Protein: 22 g

Cliff bar

Tortilla chips w/ ½ avocado(iv)*

Carrots & hummus

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Calories: 550

Protein: 17 g

Apple w/ pb

Granola & banana

Waffles

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Calories: 520

Protein: 17 g

Cliff bar

Apple w/ pb

Roasted chickpeas

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Calories: 540

Protein: 21 g

Option One: 

Almond Milk (or soymilk) $3.00
Granola (can be gluten free) $4.00
Van’s Power Grains frozen waffles $3.00
Soy yogurt (2) $3.00
3 Apples $2.00
6 Bananas $1.50
2 Oranges $1.00
Extra-firm vitamin fortified tofu $2.50
3 Large russet/ sweet potatoes $2.00
2 Tomatoes $0.50
1 Avocado $1.00
Baby spinach (or arugula/kale/etc) $2.50
Baby bella mushrooms $2.00
Zucchini $2.00
Baby carrots $1.50
Hummus $3.00
3 Protein bars $3.00
Whole wheat or corn tortillas $1.50
Large bag of frozen broccoli (or your favorite vegetable) $3.00
Can of low sodium black beans $1.00
Bag of dry chickpeas $1.00
$44.00

For more information, click on One Week Challenge.

Created by Sarah Bird, Vice President

 

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