Super-Cheap Vegan VeganBaked

Last updated July 12, 2021 Copy
AmountVolumeIngredient€ / daySource
220gSoybeans, mature seeds, cooked, boiled, with salt€0.28Asian Food Lovers
0.25pillVegan Vitamin B12€0.03Myprotein
1.3gCalcium carbonate€0.02iHerb
0.4gCholine bitartrate€0.02bulk.com
0.25pillDEVA Vegan Multivitamin (and mineral supplement with greens)€0.03iHerb
65g5tbspOil, industrial, mid-oleic, sunflower€0.08AH
330gPotatoes, baked, flesh, with salt€0.33AH
60gOats€0.06AH
50gBananas, raw€0.12AH
30gPeanut butter, smooth style, with salt€0.10AH
35gSpinach, frozen, chopped or leaf, cooked, boiled, drained€0.04AH
220gChickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt€0.21AH
30gPeanuts, all types, dry-roasted, without salt€0.10AH
30gSeeds, sunflower seed kernels, dried€0.10Nutamo
0.7gSalt, table€0.00AH
1gVitamin D3€0.04H&B
Amounts for:
Total Daily Cost:
€1.56Add Ingredients
to Amazon Cart

Breakfast: Oatmeal Mix the oats, protein powder, and salt. Add enough water to make some oatflakes sim around at the top. Add half a banana in slices and some peanut butter. Microwave on full power for 2 minutes. Add a bit of oil or margarine and top with some peanuts and sunflower seeds (or have those for snacks later).

Lunch/Dinner: Soybeans/chickpeas and potatoes It should be noted that the ingredients stated here is more of a base. One could survive on them alone because they meet all your daily requirements. However, you can add whatever extras you like for more variety and flavor without straying too far away from your budget. For example, with a bit of onion and garlic (and spices of course), you can make a great protein-dense falafel from the soybeans and chickpeas. You can also add tomato sauce to make a stew or coconut milk to make a curry.

The reason I use dry chickpeas and soybeans is because they are both incredibly cheap. Soybeans contain all essential amino acids, are very high in Calcium, Vitamin K, Magnesium, Omega-3, Omega-6, have almost twice the amount of protein as chickpeas (22% vs 12%), and contain no cholesterol. If I could, I would use only soybeans!!! However, they have a high amount of isoflavones, which could lead to hormonal issues if consumed in too large quantities. For this reason, I use chickpeas as a second protein source. You could also use kidney beans, black eyed peas, etc. but I chose chickpeas as they are the cheapest I could find in my area.

The reason I use potatoes as the main carb source in this meal plan is because it's really cheap and lets you easily meet the daily potassium requirements. If you switch to e.g. rice, it would be good to have some more banana, dried fruits, broccoli or so to meet your potassium needs.

Note: The high B12 might raise some eyebrows, but the VNDPG (Vegetarian Nutrition Dietetic Practice Group) recommends that vegans take 250mcg B12 per day. Intake mcg does not equal absorbed mcg.

Nutrition Facts

Amount Per Day
34% Carb, 15% Protein, 51% Fat
Calories2474
% Daily Values*
122%
Total Carbohydrate212g
181%
Dietary Fiber 51g
108%
Protein94g
101%
Total Fat143g
Saturated Fat17g
Monounsaturated Fat64g
Polyunsaturated Fat50g
101%
Omega-3 Fatty Acids2g
285%
Omega-6 Fatty Acids49g
Cholesterol0mg
Calcium
103%
Vitamin A
187%
Chloride
118%
Vitamin B6
453%
Chromium
118%
Vitamin B12
> 11458%
Copper
420%
Vitamin C
102%
Iodine
153%
Vitamin D
183%
Iron
373%
Vitamin E
287%
Magnesium
174%
Vitamin K
204%
Manganese
439%
Thiamin
430%
Molybdenum
780%
Riboflavin
331%
Phosphorus
261%
Niacin
192%
Potassium
120%
Folate
212%
Selenium
118%
Pantothenic Acid
224%
Sodium
151%
Biotin
157%
Sulfur
143%
Choline
111%
Zinc
142%
 
* Percent Daily Values are based on "caspercornflakes's U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: caspercornflakes's U.S. government DRI, male 19-50, 2000 caloriesChange

No reviews yet - why not add the first one?

Add Review