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CIELBEE Posts: 357
1/18/14 5:37 P

If you're still watching this thread, you might try recipes without meat replacements for some of your meals. I love blended soups with a variety of veggies; potatoes will make it smooth and creamy, but you can also add coconut milk. Corn tortillas layered with refried beans, potatoes, corn, lettuce or finely shredded cabbage with salsa and guacamole are delicious. A rice bowl with sauteed veggies with a little soy sauce and sesame oil is yummy especially with some peanut sauce. Grain salads are very satisfying-look for recipes with ingredients you like and try them out. I especially like brown rice, quinoa or whole wheat couscous as a base. One of my favorite activities is to browse vegan websites and mark recipes that look good to me so that I can refer to them later. I also check out all the new vegan cookbooks as they go through the library. I am a much happier person when I love what I am eating and I don't happen to like many of the meat/cheese alrernatives (I do like some). I would rather just eat something I like more. Best of health.

LOTUS737 Posts: 4,364
9/14/13 3:12 P

i have many vegan friends- the key to the meat alternatives is to make them yourself- they are much more affordable that way. items like vegan cheese and all can get pricey and they often have more additives. if there are farmer's markets near you, their produce prices are often better than the grocery store (and it's fresher product as well!). and you can modify most recipes to be vegan- oil for the butter, etc. i do buy almond milk since we don't do well with regular milk and it's significantly cheaper at the club-membership store.

NIRERIN Posts: 14,297
9/14/13 12:40 P

Vegan on the cheap is a great cookbook by robin Robertson.

ALGEBRAGIRL Posts: 1,925
9/14/13 12:25 P

I was looking up a recipe for hummus and I found this website that features Lebanese food. Quite tasty, Middle Eastern, a lot like Greek food. While I was browsing there, I noticed the vegetarian recipes. It seems to me that quite a few of them are vegan. Amazing!

Edited by: ALGEBRAGIRL at: 9/14/2013 (12:25)
EARUPERT SparkPoints: (22)
Fitness Minutes: (0)
Posts: 2
9/8/13 10:14 P


I just recently watched a Ted Talk about "Plant Strong," given by Rip Esselstyn, where he talked about the health benefits of a plant-based diet that stay away from animal proteins. Although I've honestly never thought about becoming vegan, this talk for some reason has inspired me to try it (maybe the yummy food pics!).

I saw that you last posted on August 8th, how has it been going so far?

LADYBARBER83 SparkPoints: (1,337)
Fitness Minutes: (4,201)
Posts: 4
8/8/13 3:01 P

Thank you all for the info. I finally started today. It's easier than I thought it'd be. I even bought an "Everything Vegan" cookbook. :-)

CHEETARA79 Posts: 3,943
8/8/13 1:21 P

Shop at Asian supermarkets for tofu. At the big Korean grocery near me (H-Mart), they sell tofu for as low as $0.89 for 12 oz!

LOTUS737 Posts: 4,364
8/8/13 12:41 P

i am not vegan myself but i have many friends who are- i agree that the 'fake meat' is what tends to jack up expenditures- and you can make them at home if you choose to. but if you can stick to the dry beans/lentils/etc as your protein source and buy them in bulk you should be okay. farmer's markets often have produce for better prices than the grocery store, in my experience. same goes for asian and indian grocery stores.

KAT321123 Posts: 203
8/8/13 10:51 A

There are a few vegetarian/vegan SparkTeams that might be an awesome resource for you!

I'm a vegetarian who eats vegan at home and I have to say that it can be far cheaper than a meat-based diet. Some basics like beans and whole-grains are inexpensive to begin with but if you can find them in bulk bins they're even less expensive. A pound of organic, dry beans for example is only a few dollars and once cooked amounts to a couple of pounds. Most meat is going to be far more expensive than that, which means a huge cost-savings. Add in some whole grains and produce and you've got a cheap meal.

If you start to use "fake meat" it can get pricey, but even then, you can make some of them on your own. Homemade seitan can be made for around $1.50/pound and makes a great "steak", "chicken", etc.

Good luck! =)

CMCOLE Posts: 2,667
8/7/13 11:46 A

I really don't have a lot of suggestions for you, because I do not follow a vegan diet/menu.

However, as Tanya has given you some great links, I hope you are able to compose a menu that will give you the nutrients you will need.

My biggest suggestion, and it's something I'd say to anyone, regardless of the menu they are choosing, is to steer clear of the processed and 'fake' foods as much as possible. Opt instead for 'as close to nature' as possible. Even if it's frozen without additives; that's great (especially in winter). But, don't fill your menu with bars, cookies, and boxed items, just because it may say 'vegan' on the packaging. (or gluten free, or fat free, or any number of other buzz words that get people to buy them)

Edited by: CMCOLE at: 8/7/2013 (11:46)
TONKA14 Posts: 4,947
8/7/13 8:13 A

Here are some resources that might help you compile healthy, nutrient rich meals and snacks to meet your estimated needs.

7 Key Nutrients Vegetarians Need to Watch
Vegetarian or Vegan? Make Sure These are Part of Your Diet

How to Meet Your Protein Needs without Meat
A Guide to Vegetarian Protein Sources

Easy Vegan Meals by SparkPeople: The No-Stress, No-Guilt Way to Reap The Benefits of a Plant-Based Diet

Coach Tanya

MICHELLEXXXX SparkPoints: (12,275)
Fitness Minutes: (5,920)
Posts: 3,791
8/7/13 1:46 A

Veganism is probably the cheapest diet with possible staples such as:
rice (cheapest calorie source)
veggies (cheapest are usually carrots, cabbage, cucumbers, in-season sales)
fruits (cheapest usually bananas)
starchy veggies (potato, corn, peas)
legumes (lentils and dried beans are very cheap)
B12 supplement (maybe not cheap, still necessary)

LADYBARBER83 SparkPoints: (1,337)
Fitness Minutes: (4,201)
Posts: 4
8/6/13 11:24 P

Hello all! My name is Tierra. I'm a 29 yr old Marine Corps Veteran. I have been attempting to go Vegan for years, but always had a hard time with substitutes and price. Well, now I am training for a marathon and it's time to put my health and fitness first. I know it'll be tough, but I have to do this for me. Any help and support is always appreciated. Anyone know how to do Vegan on a budget? Thanks!

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