Beyond Beans and Cornbread

As a young girl I had a beef and pork allergy so I became a vegetarian at the ripe old age of 8, and mostly was a cheese and bread -etarian off and on for that ten years. I don't recommend that!
 My kids were raised on small amounts of meat and I now am a vegetarian again and my husband mostly is. I don't want to get into the why here,  but yes health is a big reason. I have four kids who eat meat now and so I have developed this for them but notice that many of folks  are struggling to meal plan with out meat (as there is a shortage at the time of writing this due to the quarantine), so here is an easy meal plan. Simply Google recipes if you aren't sure of the cooking skills. I'll try to give some guidelines.
I shopped the basic list for this yesterday in Fayettville AR and it cost me about $50 for five days of meals. Everything was in stock from this list.
This is Gluten Free and Vegetarian. It is not super low in carbs, however if you want to watch carbs eat the LC meal in the evening. If you are Vegan substitute with the vegan option for dairy and eggs (you can use tofu for a scramble). This is high in fiber and will keep you full. The fat content is moderate and the protein is substantial, you will get plenty of protein on this diet.  You can substitute if you have other options like peanut butter for almond butter, different veggies, sweetener of your choice. These use many of the same ingredients so you can buy once and cook many meals.

1. Oatmeal add in any of the following, banana, nuts, almond butter, sweetener of your choice (My son uses honey, I use stevia). (high fiber)
2. Omelet with veggies, cheese and salsa (low carb)
3. Baked Potato or Twice Baked Potatos with veggies, butter, sour cream and cheese (Or mash the insides with the sour cream and a little milk of your choice and then add in the veggies, put it all back in the shell and sprinkle cheese on top bake for 30 mins at 350 degrees for a twice baked potato). You can use Sweet Potatos to make lower carb. 
4. Nachos with whole grain chips, fat free vegetarian re-fried beans (heat first), add chopped cooked veggies, cheese and broil until lightly brown in the oven or microwave till melted, top with sour cream, salsa and jalapenos. 
5. Broccoli Cheese Soup and Biscuits or Cornbread Cook a package of broccoli per instructions, mix with cream cheese, veggie broth, cheese and optional milk of your choice, sprinkle in a cup and a half of cheese and smash or blend and heat through, add cheese on top. Buy GF BisQuick and make biscuits or make GF Cornbread from a mix. 
6. Lentil or Legume Pasta with veggies, sauce and Parmesan Cheese
7. Snacks: Banana and almond butter, Chips and Salsa, Almond Butter and Cornbread with Honey. 

* Additions

I purchased a bag of cutie oranges because Vit C is crucial in immune health. 

*Options for more meals with these ingredients. 

Buy some tofu and brown rice and use leftover veggies to make a stir fry (remember the Tamari or Soy Sauce). *I use cauliflower rice to make LC. 

Quiche crust-less, literally eggs, milk, and veggies with spices poured in a pie pan and baked. (LC with out crust).

 

Buy a bag of greens and make a big salad (LC)  or use in smoothies with the orange and the bananas. Or frozen banana, spinach, milk of your choice, and or almond butter. There are a wide variety of options. 

Bonus: Beans are sold out right now but if you can find them we make a batch at least twice a month and slice up tomatoes, onions and make cornbread (I use applesauce for 1/2 the oil or butter). High Fiber. 

The Cheapest Veg and Fruit :

1. Apples
2. Oranges
3. Bananas
4. Carrots
5. Potatoes 
6. Onions
7. Broccoli 
8. Spinach
   

Grocery List for Meal Plan with Options

Inside Isles

1. Almond Butter (non inflammatory)
2. Chips (whole grain or good quality if you can afford)
3. Salsa
4. Refried Veg Beans
5. Veg Broth (I love Edward and Sons Cubes) Chicken broth if you are not veg. is an option in a pinch. 
6. Sweetener (Honey, Stevia, Maple Syrup)
7. Oatmeal (Buy the container, less waste and less than .25 cents a serving)
8. Pasta (Legume, Whole Grain GF, high fiber and non inflammatory)
9. Pasta Sauce (low sugar preferred, look at lower carbs on back and read ingredients or make your own)
10. Cornbread Mix GF or make from scratch

Outside Isles

1. Bananas
2. Nuts
3. Onion
4. Pepper (I used Red Bell)
5. Mushrooms
6. Broccoli 
7. Potatoes 
8. Oranges

Dairy or Cold

1. Eggs (Tofu for scramble Veg option) Quiche and Omelet will not be an option without eggs. 
2. Sour Cream (can use plant based)
3. Butter (plant based option)
4. Cheddar or mixed Mexican cheese (plant based option)
5. Parmesan (or Nutritional Yeast for Veg option)
6. Milk (or unsweet plant milk, we use Cashew or Almond) 

Optional 

1. Tomato  (to add to omelets, salads, quiche etc.)
2. Big bag of Greens (I used Spinach, for salads and smoothies)
3. Pie Crust (GF or regular or make your own)
4. Bag of Frozen Broccoli or Chopped Spinach for Quiche and Smoothies. 
5. Brown Rice (for Stir Fry)
6. Tamari or Soy Sauce GF low sodium(Or maybe you have some)
7. Cauli Rice for LC
8. Tofu if you want it in your stir fry (or you can use scrambled eggs for protein).
9. Bag of dried white beans or pinto (cook with Edward and Sons Veg Broth). 
10. Apples (you can heat them with a little water and cinnamon on the stove and a bit of butter then mash for apple sauce or eat them with almond butter. 

 *Please check the list with your recipes to make sure nothing is left out. Shop your pantry and freezer for things you already have or can substitute. 

With Love,

Courtney