the $100 challenge meal plan | hot for food by Lauren Toyota

source: https://www.hotforfoodblog.com/recipes/2019/02/06/the-100-challenge-meal-plan/

This is the craziest thing I’ve ever done! I planned a week’s worth of meals for under $100. That’s 10 recipes, 21 meals, all vegan, for under $100!

There’s also a lot to take in, but this is really simple so just read through this whole post before you attempt anything. I have to say, I’m super proud of this meal plan because it’s actually tasty AF! Most vegan meal plans I’ve come across are pretty lack lustre, if I’m being honest. This is a hot for food style meal plan, so it’s injected with flavor and full of comfort food fare!

It was all part of the Interac $100 challenge and you can watch me shop and cook it all in the video below.

grocery list

Ingredients

2.5 kg Millers all-purpose flour $4.99 1 can of beer $2.531 piece ginger root $0.522 garlic bulbs $1.701 x 3 lbs kabocha squash $4.636 bananas $1.191 bunch celery $2.472 lemons $1.74 ($0.87 each)1 lime $0.57 each1 lb yellow potatoes (3 potatoes) $2.43 1 bunch green onions $1.271 bunch cilantro $1.472 large white onions $3.064 pack red peppers $2.971 bunch broccoli $3.4716 oz cremini mushrooms $4.99900 g pkg Unico linguine noodles $1.47 PC brand jasmine rice $3.00900 g PC brand dried green lentils $2.27 1 x 19 oz no name can chickpeas $0.77 1 x 350 g brick firm tofu $2.471 x 680ml can PC brand tomato sauce with basil $1.57 2 Campbells mushroom broth $3.34 ($1.67 each)1 pkg daiya mozzarella shreds $5.771 no name low sodium soy sauce $1.871 kg bag no name rolled oats $2.571 pkg pita bread (4) $1.001 PC maple syrup $4.971 PC gourmet whole bean coffee $6.971 Silk unsweetened almond beverage $3.97Silk coffee creamer $2.171 PC natural peanut butter $4.971 can Aroy-D Instant Green Curry $2.47

Just a few notes about this meal plan. All the recipes take under 1 hour to make. This is a meal plan for 1 or 2 people. They are fairly large portions so it can easily be for 2 people, or for 1 person you’ll stretch this further than 1 week. I’ve noted in the individual recipes where you need to double things if you’re making food for 2 people.

Also, the grocery list doesn’t include a few pantry staples like cooking oil, a few spices, cornstarch, and baking powder. I figure at this point, you’ve got these on hand all the time!

monday

peanut butter & banana overnight oats + coffee with creamer

lentil & potato soup

veggie & tofu stir fry with rice

tuesday

banana oat muffins + coffee with creamer

chickpea fritters with dip & pita wedges

lentil bolognese

wednesday

peanut butter & banana overnight oats + coffee with creamer

lentil & potato soup (with leftover noodles)

veggie & tofu stir fry with rice

thursday

banana oat muffins + coffee with creamer

chickpea fritters with dip & pita wedges + leftover lentil & potato soup (optional)

veggie pizza

friday

peanut butter & banana overnight oats + coffee with creamer

leftover veggie pizza

thai curry noodles & crispy tofu

saturday

banana oat muffins + coffee with creamer

creamy kabocha squash soup

lentil bolognese

sunday

banana pancakes + coffee with creamer

choice of either soup

thai curry noodles & crispy tofu

Obviously you can pick single recipes out of this meal plan and make them whenever you want. But if you’re really going for it and doing the whole meal plan for the week, then you’ll want to prep the lentils, jasmine rice, crispy baked tofu, and roasted kabocha squash ahead.

prep ahead

Ingredients

lentils

2 C dried green or brown lentils3 C water1/2 tsp sea salt

jasmine rice

1 C jasmine rice200 ml water

crispy baked tofu

1 x 350 g brick firm tofu1/2 tsp sea salt1 tbsp cornstarch

roasted kabocha squash

1 x 3lbs kabocha / buttercup squash2 tbsp olive oil1/2 tsp sea salt1/2 tsp ground black pepper

Instructions

lentils

Rinse lentils well under warm water. Place in a large saucepan and cover with water. It should be just about 1-inch above the lentils. Bring to a boil. Then lower heat, cover, and simmer until tender, about 20 minutes. Drain any excess water if there is any in the saucepan once cooked.

jasmine rice

Make in a rice cooker for best results. Water and cook time may vary.

crispy baked tofu

Preheat oven to 425°F.Cut brick of tofu into small 1/2-inch cubes.In a bowl toss the tofu cubes with sea salt and cornstarch until well coated. Lay out onto a parchment lined baking sheet. Bake for 25 minutes until crispy.

roasted kabocha squash

Preheat oven to 425°F.Halve the kabocha squash. You can keep the skin on. It gets very tender and is edible! Remove the inside seeds and discard.Slice into pieces and places on a large baking sheet. Coat with olive oil, sea salt, and ground pepper. Use your hands to generously coat all the pieces on both sides.Bake for 20 minutes until tender and golden brown.You’ll reserve 6 whole slices and 1 cup diced for the thai curry noodles & tofu dish. Another 1/2 cup diced for the dipping sauce for the chickpea fritters, and 2 cups diced for the kabocha squash soup.

peanut butter & banana overnight oats

Ingredients

1 1/2 C rolled oats (not quick cooking)1/4 tsp cinnamon, divided3 tsp maple syrup1 1/2 C nondairy milk3 tbsp peanut butter, for serving1 banana, sliced (for serving)

Instructions

Place a 1/2 cup of rolled oats in each jar. Add in 1/4 teaspoon of cinnamon divided amongst the 3 jars and 1 teaspoon each of maple syrup. Add a 1/2 cup nondairy milk to each jar. Stir with a spoon or fork to combine and then place the lids on the jars. Refrigerate 24 hours or overnight. When you're ready to eat this you can do so right out of the fridge or microwave for 1 minute before eating. Add 1 tablespoon of peanut butter and some sliced banana to each jar for serving.

Notes

lentil & potato soup

Ingredients

1 C finely chopped white onion4 C mushroom broth1 C finely diced celery (about 2 stalks)3 garlic cloves, minced1 lbs yellow potatoes, diced & skin on (about 3 medium potatoes or 3 ½ cups diced)2 3/4 C cooked lentils1/2 tsp dried thyme1/2 tsp dried oregano1/2 tsp ground black pepper2 tbsp lemon juice (1/2 a lemon)

Instructions

Heat a large pot over medium heat. When hot add 2 tbsp mushroom broth and onions and sauté for 2 minutes. Add celery and garlic and continue cooking for 3 minutes. If the pot starts looking dry on the bottom and things are starting to brown add another tablespoon of broth. Then add in thyme, oregano, and ground pepper and stir, cooking for another minute.Add potatoes and stir to combine. Again adding another tablespoon of broth if the pot is dry on the bottom. Cook for 3 minutes to allow potatoes to start letting out some starch while stirring.Add in lentils and all the broth. Bring to a boil, which takes about 4 minutes. Simmer uncovered for 10 more minutes or until the potatoes are tender and cooked through. Stir in lemon juice at the end.After your 2 portions in the meal plan you should have 4 cups of soup remaining. Reserve 1 cup to make the creamy kabocha squash soup and you can freeze the leftover soup for longer storage.

Notes

veggie & tofu stir fry

Ingredients

stir fry sauce (makes 1 1/2 cups)

1/2 C low-sodium soy sauce or tamari1/2 C peanut butter1/4 C mushroom broth1 tbsp lemon juice1/2 tsp red chili flakessmall handful cilantro

stir fry

1/2 C sliced white onion5 garlic cloves, minced2 tbsp minced ginger2 tbsp vegetable oil8 oz cremini mushrooms, sliced1 red pepper, sliced2 C broccoli florets (about 1 bunch)2 green onions, finely chopped (divide white and green parts)2 C cooked jasmine rice, for serving1 C crispy tofu cubes (prepped ahead)

Instructions

Blend all the sauce ingredients in a blender and set aside.Heat a large pan over medium-high heat with vegetable oil. Add in the sliced white onion and cook for 2 minutes. Lower heat to medium and add the ginger, garlic, and white parts of the green onion and sauté for 2 more minutes. Then add mushrooms and cook down for about 3 minutes.Then turn heat back up to medium-high and add sliced peppers and broccoli. Toss occasionally while frying for another 3 minutes.Add in all the sauce and stir to combine for 1 minute with the heat turned off. Your pan should be quite hot so you can allow it to thicken and coat the veggies off the heat.Plate with cooked jasmine rice, top with the stir fry and a large handful of crispy tofu cubes.

banana oat muffins

Ingredients

1/4 C chickpea brine (from the can of chickpeas in the menu plan)1 C + 1 tbsp rolled oats2 bananas¼ C maple syrup¼ tsp sea salt¼ tsp baking powder¼ tsp cinnamon

Instructions

Preheat oven to 350°F.Place all ingredients in a blender and blend until smooth. Lightly spray a mini muffin pan with oil. Divide batter into all 12 cups, right to the top of the rim. Divide the remaining 1 tablespoon of rolled oats on top of each muffin.Bake for 15 to 17 minutes or until a toothpick comes out clean from the center.

Notes

When draining the chickpeas, ensure to reserve all the chickpeas for the chickpea fritter recipe, and all the brine as you will use it to make the banana oat muffins and banana pancakes! I usually drain and reserve the chickpea brine anyway because you can easily freeze it. Then you always have it ready for recipes calling for aqua faba. It's used in the

to make the incredible meringue for the lemon meringue pie tarts too!

chickpea fritters with pita

Ingredients

chickpea fritters

1 19 oz / 540 ml can chickpeas, drained and rinse1/2 lemon, juice & zest1 tbsp olive oilC finely chopped white onion (about 1/4 of a large onion)1 celery stalk, finely chopped (about 1/2 cup chopped)1/4 C packed cilantro, finely chopped1/2 tsp chili powder1/4 tsp sea salt1/4 tsp ground black pepper

dipping sauce

1/2 C diced roasted kabocha squash1 tbsp tomato sauce2 tbsp mushroom broth2 tbsp nondairy milk1 tbsp olive oil1 tbsp lemon juice1 tbsp soy sauce1/4 tsp sea saltpinch ground cumin

Instructions

Preheat oven to 425°F.To make the fritters, mash the chickpeas with a potato masher really well. Add remaining ingredients and stir to combine. Lightly spray a baking sheet with oil.Take 1 full tablespoon of the mixture and make a compact ball with your hands. Place on the baking sheet. Continue forming balls until you’ve used all the mixture.Spray the balls lightly with oil. Bake for 30 minutes flipping the balls halfway through bake time.To make the dipping sauce, I’ve used bits from all the grocery ingredients I bought. Add all the ingredients to a high-powered blender and blend until very smooth. Serve with pita wedges and celery sticks.

Notes

lentil bolognese

Ingredients

300 g linguine3/4 C finely chopped white onion1 tbsp olive oil5 garlic cloves, minced3/4 C finely chopped celery (about 2 stalks)1/4 tsp chili flakes1/2 tsp dried oregano2 3/4 C cooked lentils1/4 C mushroom broth2 tbsp low-sodium soy sauce or tamari1 2/3 C tomato saucesea salt & ground black pepper, to taste

Instructions

Bring a large pot of salted water to a boil. Cook the linguine to al dente. Reserve a 1/2 cup pasta water (optional) and drain remaining cooking water, but do not rinse.If you're following this meal plan, remove 1 1/2 cups of cooked linguine which you can add to a portion of your lentil & potato soup.Meanwhile, heat a pan over medium heat and add olive oil. Once hot, sauté onion for 2 minutes.Then add celery, garlic, chili flakes, and oregano and sauté for another 5 minutes until the celery is quite soft and cooked down.Add in lentils, broth, and soy sauce and simmer for 3 minutes. Then add tomato sauce, stir to combine and reduce heat to low. Let it simmer on low for another 10 minutes, stirring occasionally.Toss cooked linguine in the remaining sauce over the heat and add some pasta water if you want to make it saucier or slightly thinner in consistency. This is entirely up to how you like your pasta! Combine well and serve immediately. Reheat your leftover portion for another dinner throughout the week.

Notes

veggie pizza with homemade beer pizza dough

Ingredients

beer pizza dough

2 C all-purpose flour, plus extra for rolling out dough1/2 tsp sea salt1 tbsp vegetable oil3/4 C beer

toppings

1 C tomato sauce2 C vegan mozzarella shreds2 oz cremini mushrooms, thinly sliced1/4 C thinly sliced white onion1/4 C finely chopped broccoli1/4 C finely chopped red pepper1/4 tsp chili flakes1/4 tsp dried oregano

Instructions

Preheat oven to 475°F.In a large mixing bowl combine flour and salt. Create a well in the middle of the flour in the bowl and add vegetable oil and beer. Fold with a spatula until well combined and a sticky, elastic ball of dough is formed.Turn out onto a clean floured surface and knead up to 20 times with your hands.Flour the surface again and roll the dough out with a floured rolling pin to about 12-inches wide.Transfer to an aerated pizza pan and build the pizza by adding tomato sauce, and then mozzarella shreds. Top with the vegetables and spices and then add some more mozzarella shreds.Bake in the oven for 15 to 18 minutes or until edges are golden brown and the bottom is slightly crispy.

Notes

I adapted the dough from

thai curry noodles & tofu

Ingredients

250 g linguine1 x 14 oz can AROY-D instant green curry1/2 lime, zest & juice1 C packed fresh cilantro1 tbsp coconut oil1 C sliced white onion2 green onions, finely chopped (white & green parts separated)2 tbsp minced ginger5 garlic cloves, minced1/4 C mushroom broth6 oz cremini mushrooms, quartered1 red pepper, sliced into matchsticks2 C chopped broccoli, florets & stems1 C diced + 6 slices roasted kabocha squash1 C crispy tofu (from above)1/4 C finely chopped fresh cilantro, as garnish

Instructions

Bring a large pot of salted water to a boil. Cook the linguine to al dente. Drain, but do not rinse.Meanwhile add the curry, lime zest and juice, and 1 cup of cilantro to a blender and process until smooth.Heat a large pan or cast iron skillet over medium-high heat with coconut oil. Once hot add the sliced white onion and cook for 5 minutes tossing occasionally. You’re trying to get a bit of caramelization on the onions, so they should be slightly brown.Add the white parts of the green onion, ginger, and garlic and lower heat to medium. Sauté for 3 minutes. Add some mushroom broth if things are sticking to the pan and lower heat as necessary so you don’t burn the garlic. Cook another 2 minutes until the mushrooms and onions are soft and mostly cooked through.Add red pepper and broccoli and sauté for 5 minutes stirring occasionally.Mash the diced kabocha squash with a fork or potato masher. Toss it into the pan, this will help to thicken the curry. Add in all the curry you blended earlier, the remaining mushroom broth, and the crispy tofu, and toss to combine well. Lower heat, cover the pan with a lid and cook for 5 more minutes.Toss the entire curry with the linguine in the pot you cooked the pasta in. Plate with extra slices of kabocha squash and top with chopped green onions and cilantro.

creamy kabocha squash soup

Ingredients

2 1/4 C diced roasted kabocha squash1 tbsp roughly chopped ginger1 C leftover lentil & potato soup1 C nondairy milk1 tbsp tomato sauce1/4 C mushroom broth1/2 lime, zest & juice1/2 tsp sea salt1/4 C finely chopped green onion, as garnish

Instructions

In a blender place 1 1/4 cups of the diced kabocha squash, reserving the remaining diced cup for serving in the soup. Add the ginger, leftover lentil & potato soup, nondairy milk, tomato sauce, mushroom broth, lime juice and zest, and sea salt. Blend until very smooth.Pour into a saucepan to heat through and add in the remaining diced kabocha squash into the soup. Serve with chopped green onion on top, if desired.

simple banana pancakes

Ingredients

2 bananas + 1 banana, sliced (for serving)1 C rolled oats1 C nondairy milk1/4 C chickpea brine (drained from canned chickpeas)1/4 tsp cinnamon1 to 2 tbsp coconut oil, for cookingmaple syrup, for serving

Instructions

In a blender, combine the 2 bananas, rolled oats, nondairy milk, chickpea brine, and cinnamon until very smooth. Heat a nonstick pan over medium heat and add 1 tablespoon of coconut oil or vegan butter. Spread it around with a paper towel so the pan has a thin even coating of oil.Pour about a 1/2 cup of batter into the center of the pan. Let it cook on one side for 1 1/2 to 2 minutes. Only flip when the batter starts to bubble on the surface and the edges are looking a little bit cooked. Flip and cook on the other side for 1 1/2 to 2 minutes. Remove onto a wire rack to let the steam escape.Serve with sliced banana and maple syrup.

That’s definitely the longest blog post I’ve ever posted! But there you have it… a tasty, epically delicious, and budget friendly vegan meal plan. Print all the recipes, the grocery list, and get preppin’. Leave a comment on what you try and love, or any other meal planning tips you have for me!

The post the $100 challenge meal plan appeared first on hot for food by Lauren Toyota.

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