With rising food costs, these plant-based recipes are a great way to cut your grocery bill while improving your health. Each dish is affordable, nutritious, and easy to prepare.

Breakfasts

Banana Berry Toast
- How to Make: Toast 2 slices of whole-grain bread. Spread with 1½ Tbsp. almond butter. Top with slices of ½ banana and 3 strawberries in rows.
- Nutrition: 360 calories, 16 g fat, 46 g carbs, 13 g protein.

Carrot Cake Oatmeal
- How to Make: Boil 1 cup water; add ½ cup rolled oats and 1 shredded carrot. Cook until thickened, then stir in ½ tsp. cinnamon, ¼ tsp. vanilla extract, and cup unsweetened soy milk. Top with ¼ cup toasted walnut pieces.
- Nutrition: 370 calories, 21 g fat, 39 g carbs, 12 g protein.

Tropical Chia Pudding
- How to Make: Mix 2 Tbsp. chia seeds with ½ cup soy milk. Whisk, let sit for 5 minutes, whisk again, then refrigerate overnight. In the morning, top with 1 Tbsp. shredded coconut, cup mango cubes, and ¼ cup slivered almonds.
- Nutrition: 380 calories, 26 g fat, 31 g carbs, 14 g protein.

Lunches

Quinoa Chickpea Tabbouleh
- How to Make: Cook ¼ cup quinoa. Toss with ½ cup chopped tomato, ½ cup cucumber, ¼ cup parsley, ½ cup chickpeas, 2 tsp. olive oil, and 2 tsp. lemon juice.
- Nutrition: 370 calories, 14 g fat, 50 g carbs, 14 g protein.

Unwrapped Veggie Sushi
- How to Make: Cook ¼ cup brown rice, sprinkle with ¼ tsp. apple cider vinegar. Top with ¼ cup shredded carrot, ¼ cup cucumber, ½ small avocado, ½ cup edamame (microwaved), and 2 seaweed snack slices cut into strips.
- Nutrition: 410 calories, 19 g fat, 52 g carbs, 13 g protein.

Loaded Sweet Potato
- How to Make: Bake 1 medium sweet potato. Wilt 1½ cups baby spinach (microwave 30 seconds). Slice potato, stuff with spinach, 20 roasted chickpeas, ¼ cup hummus, and 5 more roasted chickpeas. Sprinkle with ½ tsp. smoked paprika.
- Nutrition: 290 calories, 8 g fat, 44 g carbs, 12 g protein.

Dinners

Super-Easy Tacos
- How to Make: Warm two 6-inch corn tortillas. Divide ½ cup black beans, ½ cup frozen corn (microwaved), ½ avocado (sliced), and 2 Tbsp. salsa between tortillas. Squeeze lime juice on top.
- Nutrition: 430 calories, 17 g fat, 65 g carbs, 14 g protein.

Peanutty Tofu Bowl
- How to Make: Cook ¼ cup farro. Top with ½ cup shredded red cabbage, ¼ cup sliced red bell pepper, cup cubed tofu. Drizzle with sauce made of 1 Tbsp. peanut butter, 1 tsp. vinegar, ¾ tsp. soy sauce, ¾ tsp. maple syrup, red pepper flakes, and water. Garnish with scallions and mint.
- Nutrition: 320 calories, 10 g fat, 45 g carbs, 15 g protein.

Tomato and Olive Pasta
- How to Make: Cook 2 oz. whole-wheat pasta. Sauté 1 Tbsp. olive oil, 1 crushed garlic clove, 2 chopped tomatoes, and cup cannellini beans for 2–3 minutes. Add 2 Tbsp. chopped black olives. Toss with pasta and top with basil or parsley.
- Nutrition: 460 calories, 17 g fat, 67 g carbs, 16 g protein.

Pro Tips

• Save on Ingredients: Buy grains and beans in bulk to cut costs further.
• Stretch Meat: Add smaller portions of meat to dishes like tacos or tabbouleh for variety.
• Customize: Swap plant milk for cow’s milk, or adjust seasoning to your taste.

Eating plant-based doesn’t just benefit your wallet—it’s better for your health and the planet too!

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