It is a huge misconception that being and eating vegan is hard and that it is too expensive. We are on a mission to educate people that eating vegan does not need to be expensive and that you do not need to go to all these specialty stores!
Below is a week’s worth (even more) of vegan groceries that you can buy at your local Dollar Tree, that’s right Dollar Tree!!!
Plus, you’ll be getting protein at each meal!
Grocery List (under $30):
Quick oats
Peanut butter
Applesauce
Soy milk
Beans (any kind)
Canned vegetables (any kind)
Canned fruit (peaches and pineapples)
Canned spinach
Canned tomatoes
Cannes pasta sauce
Seltzer water
Spices
Hot sauce
Rice
Vegetable broth
Pasta (penne, elbows, spaghetti)
Cake mix
Frozen veggies (any kind)
Frozen fruit (strawberries, mango, pineapple, blueberries)
Pretzels and chips (check ingredients list)
SAMPLE MEALS:
Breakfast 1 - Oatmeal: 21g protein
Quick oats (1/2 cup) - 5.5g protein
Soy milk (1 cup) - 6.3g protein
Frozen strawberries (1 cup) - 1g protein
Peanut butter (2 tbsp) - 7g protein
Breakfast 2 - Cereal: 12g protein
Cap’n Crunch (1.5 cups) - 5g protein
Soy milk (1 cup) - 6.3g protein
Frozen blueberries (½ cup) - 1g protein
Breakfast 3 - Tropical smoothie: 18g protein
Soy milk (1.5 cups) - 10g protein
Frozen pineapple (½ cup) - 1g protein
Canned peaches (½ cup) - 1g protein
Oats (½ cup) - 5.5g protein
Breakfast 4 - Breakfast cookies (20g protein)
Quick oats (1 cup) - 10g protein
Applesauce (½ cup) - 3g protein
Peanut butter (1 tbsp) - 3g protein
Soy milk (½ cup) - 3g protein
Cinnamon
Lunch/Dinner 1: Pasta and sauce with side of vegetables (17g protein)
Elbow pasta (serving size) - 7g protein
Hunt’s garlic and herb pasta sauce (1 cup) - 2g protein
Canned peas (1 cup) - 8g protein
Lunch/Dinner 2: Chili with rice (26g protein)
Goya kidney beans (1 cup) - 20g protein
Diced tomatoes (1 cup) - 2g protein
Spices
Rice (serving size) - 4g protein
Lunch/Dinner 3: Spicy pasta and veggies (12g protein)
Penne pasta (serving size) - 7g protein
Frozen mixed vegetables (1 cup) - 5g protein
Spices
Hot sauce
Lunch/Dinner 4: Rice and beans (27g protein)
Goya black beans (1 cup) - 20g protein
Canned mixed vegetables (½ cup) - 3g protein
Hot sauce
Rice (serving size) - 4g protein
Spices
Lunch/Dinner 5: Spinach and bean soup (30g protein)
Vegetable broth (2 cup) - 1g protein
Canned beans (1 cup) - 20g protein
Canned spinach (1 cup) - 6g protein
Rice (serving size) - 4g protein
Lunch/Dinner 6: Vegetables with rice (16g protein)
Frozen vegetables (2 cups) - 8g protein
Hot sauce
Spices
Rice (2 serving size) - 8g protein
Miscellaneous snacks and desserts
Mango sorbet
Frozen mango
Splash soy milk
Vanilla soda cake (only 2 ingredients) - Read this soda cake hack post
Box vanilla cake mix (make sure contains no dairy or eggs)
Seltzer water - 1 12oz can
Fudge grahams
Frito's
Munchies chips
Pretzels and peanut butter
