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Tuesday, May 28, 2013

Vegan Family Menu Planning on a Budget

I will be the first to admit that I am not a naturally organized person, in any way. Before kids my husband and I were living in the city, across the street from a Whole Foods. Dinner was usually a quick jaunt across the street and a look around the store to see what seemed good at that moment. Fast forward a few years and we are living in WY, the nearest Whole Foods is 3 hours away, oh and add two kids.

My time is extremely limited. I don't have the time or money to take a trip to the store for each meal. So, I have been forced to try and develop a few methods for organizing myself. I have a menu planner and grocery list that help me to plan for the entire week and to stay on budget.

 Here is my blank menu planner


Sun.
Mon.
Tues.
Wed.
Thurs.
Fri.
Sat.
Breakfast










Lunch











Snack











Dinner













 Here is my blank grocery list. I fill the two out in tandem. I stick the meal planner on the fridge and the list in my purse.


Fresh
Dry/ Canned
Frozen















































Other









































 Here is a sample menu, with links. Please note that I left out side dishes so you can fill them out to fit your needs. You will also notice that I am big on leftovers, this serves two functions 1) waste not 2) waste not thine time when food hath been cooked.



Sun.
Mon.
Tues.
Wed.
Thurs.
Fri.
Sat.
Breakfast



breakfast scramble,  fruit, juice, vitamins
 cereal, toast, fruit, juice, vitamins
 burritos made from leftover scramble,fruit, juice, vitamins
 cereal, toast, fruit, juice, vitamins
fruit, juice, vitamins
 cereal, toast, fruit, juice, vitamins
 oatmeal, muffins,fruit, juice, vitamins
Lunch




 Almond butter and jelly, fruit, water, veggies
 leftovers
 leftovers
 Almond butter and jelly, fruit, water, veggies
 leftovers
 wraps, fuit, veggies, water
 leftovers
Snack




 Snack 1 fruit leather
Snack 2
pita, veggies, hummus
 Snack1
crackers and vegan cheese
Snack 2  homemade fruit pops
 Snack 1 fruit
Snack 2vegan crackers and cheese
  Snack 1 fruit leather
Snack 2
pita, veggies, hummus
 Snack 1 fruit
Snack 2vegan crackers and cheese
 Snack 1 fruit leather
Snack 2
pita, veggies, hummus
 Snack1
crackers and vegan cheese
Snack 2  homemade fruit pops

Dinner




Mom's night off/fend for yourself


Here I have started the list for you. Please note that there is a ton of stuff on this list that you already have on hand, so remove accordingly.



Fresh
Dry/ Canned
Frozen/Refidgerated
Sweet potato
Olive oil
Vegan sour cream
Red onion (2)
Black beans (3 cans)
Daiya cheese (mozzarella)
spinach
Chili powder
Extra firm tofu (2)
avocado
Flour tortillas (2 packages)
Veggie crumbles (optional)
Avocado
Red lentils
Vegan parmesan (optional)
Romaine lettuce
Apple cider vinegar
Almond milk (2)
lime
Brown sugar
Soy milk
Red pepper
Tomato sauce
Juices (we like vegetable juice and OJ)
Head of Garlic
Fire roasted tomatoes
Frozen blueberries
½ lb mushrooms
Cumin
hummus
Bunch of kale
Salt and pepper
Daiya sliceable cheese for snacks
White onion(2)
16 oz can enchilada sauce

Grape tomatoes
 Green chilies

Mixed veggies for manicotti  and veggie scramble, and hummus dipping (unless you have some already)
Cayenne pepper

Fruit galore (seasonal. For each meal, smoothies, fruit pops, snacks)
Salsa

Bunch asparagus
12 pack of corn tortillas

1 zucchini
Vegan burger buns
Other
1 carrot
Manicotti noodles
Vitamins
Basil
Spaghetti sauce
Toilet paper
lemon
Nutritional yeast

Head of cauliflower
Italian Seasoning

Sprig of flat leaf parsley
Garlic powder


Spaghetti noodles


chickpeas


Whole wheat penne


Whole peeled tomatoes


Kalamata olives


Capers


Crushed red pepper


turmeric


Bread (2+)


Fruit leather


Jelly


Almond butter


flour


Vegan sugar


Ener G Egg Replacer


salt


Baking powder


vanilla


Vegetable oil


cereal


crackers

2 comments:

  1. I like that you plan out the snacks. I should start doing that, instead of my kids throwing open the pantry door and making their demands.

    ReplyDelete
  2. Yeah, I will often use it to fill in any nutritional gaps. If the girls are a little low on fruit, protein, whatever I try and include that in their snack.

    ReplyDelete