|Amount||Volume||Ingredient||€ / day||Source|
|220||g||Soybeans, mature seeds, cooked, boiled, with salt||€0.28||Asian Food Lovers|
|0.25||pill||Vegan Vitamin B12||€0.03||Myprotein|
|0.25||pill||DEVA Vegan Multivitamin (and mineral supplement with greens)||€0.03||iHerb|
|65||g||5||tbsp||Oil, industrial, mid-oleic, sunflower||€0.08||AH|
|330||g||Potatoes, baked, flesh, with salt||€0.33||AH|
|30||g||Peanut butter, smooth style, with salt||€0.10||AH|
|35||g||Spinach, frozen, chopped or leaf, cooked, boiled, drained||€0.04||AH|
|220||g||Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt||€0.21||AH|
|30||g||Peanuts, all types, dry-roasted, without salt||€0.10||AH|
|30||g||Seeds, sunflower seed kernels, dried||€0.10||Nutamo|
Total Daily Cost:
|€1.56||Add Ingredients |
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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.