This stew is extremely simple to make; using frozen mixed vegetables simplifies the process. At around 8.5 cups total, I get 5 servings out of this, each of which costs $0.80. *275 calories and 11.1 g protein per serving*
Ingredients (makes 5 servings)
In a pot, saute the onion and garlic in the olive oil for about 5 minutes or until the onion is translucent. Rinse the lentils and barley, and add them to the pot along with the vegetables and the broth. Turn up the heat to high to bring the stew to a boil. Then, lower the heat, cover the pot and simmer for 40-50 minutes until the lentils and barley are soft. Add salt and pepper to taste.
This Reuben is $1.99, whereas I was paying something like $14 for the Reuben meal at my local vegan restaurant. 350 calories, 21 g protein
2 slices of rye bread
1 serving (5 slices) of Tofurky deli slices
2 TBSP sauerkraut
2 TBSP vegan thousand island dressing (the brand is "Follow Your Heart.")
Heat a pan over medium heat on the stove. Layer the ingredients however you want. As pictured above, I put the Tofurky slices on the bottom. Once the sandwich is assembled, toast each side for several minutes.
This is the same peanut sauce that I put on tofu/rice/broccoli. You can use it for so many things! This dish comes together in less than 10 minutes. Each serving, which costs $1.50, has 340 calories and 12.4 g of protein.
Ingredients (serving size = 1)
Microwave the potatoes for 3.5 minutes. Next, stir the potatoes and also stir in the spinach. Microwave for 3 to 4 additional minutes until the potatoes are done. Then, mix in the chickpeas (the hot potatoes will heat them up).
While the potatoes are cooking, mix the sauce ingredients in a microwave-safe container. After the potatoes are done, microwave the sauce for 30 seconds, and then stir the sauce until it's smooth.
Finally, mix the sauce in with everything else.
I have a garden full of basil, so I've been making this a lot. Each serving has 461 calories and 18.9 g of protein. One serving costs $1.34 (assuming you are buying the basil and not growing your own).
Ingredients (makes 4 servings)
Boil the pasta.
While the pasta cooks, make the pesto. First, grind the pumpkin seeds in a food processor. Rinse the basil if needed. Next, add all of the remaining pesto ingredients and blend until very smooth.
Drain the cooked pasta, and stir in the beans and the pesto.
This post is not sponsored! I just really love "Bob's Red Mill" protein powder. It's the cheapest protein powder that I've found, and I like that it's simple (the only ingredient is soy protein). There's no sweetener, so it's low in calories.
The cheapest source of this protein powder that I know of is iherb.com. A 14-oz bag, which contains 20 servings, is $7.99. That works out to be $0.40/serving. For protein powder, that is really good!
My favorite thing to make with protein powder is a banana cacao milkshake.
This is actually a healthy smoothie, but I call it a milkshake because it tastes like dessert. The frozen banana makes this drink sweet and richly creamy, while the cacao adds a subtle crunch. This smoothie has 22 g of protein and costs $1.16.
*I use Bob's Red Mill soy protein powder, which I wrote about in a previous post. It's cheap and simple, and I love it.
Just blend everything together!
I couldn't find a vegan pancake recipe that I loved, so I created one. The combination of all purpose flour and whole wheat flour is key; the white flour keeps the pancakes fluffy, and the whole wheat flour provides texture.
Ingredients for the dry mix (1 cup): scale this up to make as much as you like, and store it in an air-tight container.
To make a small serving (two pancakes), combine 1/3 cup of the dry mix, 1/2 tsp oil and 1/3 cup plant-based milk.
To make a larger serving (three pancakes), combine 1/2 cup of the dry mix, 3/4 tsp oil and 1/2 cup plant-based milk.
Heat a pan over medium heat and spray with cooking spray.
Once the pan is hot, add the batter. Cook for around 4-5 minutes on each side. (Let them cook! They need time!)
I've been making this for years. I use 2 TBSP per load of laundry, which costs $0.08.
1. Grate the bar of soap, and store the soap flakes uncovered for a
day or two so that they become dry and brittle.
2. Once the soap flakes have become very dry, grind them to a powder in a food processor (or blender). If you skip this step, the soap flakes tend to clump together in the wash instead of dissolving.
3. Mix the soap powder with the other powders and store the finished product in an air-tight container.
cost per batch (2.25 cups)
bar of soap: $0.40 (I bought a 10-pack of Ivory soap at Target for $3.99.)
washing soda: $0.70
total cost per batch: $1.44
total cost per load of laundry (2 TBSP powder): $0.08
For comparison, I read that the average cost of laundry detergent per load is $0.21.
This simple, easily portable meal is great for work/school. Scale up the recipe as much as you want for meal prepping in advance. 384 calories, 18.7 g protein, $1.40
Ingredients (serving size = 1)
Press the liquid out of the tofu, and then cook the tofu however you like (bake it or saute it, etc).
Steam the broccoli and heat up 3/4 cup of rice if you have cooked rice (otherwise, cook some rice).
Mix the peanut sauce ingredients in a small microwave-safe dish, and microwave for 30 seconds. Afterward, stir the sauce until it's smooth.
Assemble the bowl.
This is the chili garlic sauce that I use; you can buy it anywhere.
This is a very simple dish that contains 420 calories and 20.6 g of protein. Cost per serving = $0.59.
Ingredients (serving size =1)
3 oz dry pasta
1/2 cup frozen peas
2 TBSP nutritional yeast flakes
garlic salt to taste
Cook the pasta and drain it, but leave a little bit of water. The water will mix with the nutritional yeast to create a creamy sauce. Add the rest of the ingredients and mix.