“Plant-Based on a Budget Quick & Easy: 100 Fast, Healthy, Meal-Prep, Freezer-Friendly, and One-Pot Vegan Recipes” by Toni Okamoto and Michelle Cehn is a must-read book for anyone who wants to switch to a plant-based diet but is worried about the cost. The book provides practical tips and tricks for eating a plant-based diet on a budget, along with 100 delicious and easy-to-make vegan recipes.
About The Author
The authors, Toni Okamoto and Michelle Cehn are both experienced vegans who have been eating a plant-based diet for years. They have created a book packed with valuable information and delicious recipes designed to be budget-friendly.
Book Review
One of the things I appreciated about this book is that it is not just a collection of recipes. Instead, it provides a comprehensive guide to eating a plant-based diet on a budget. The book covers everything from shopping tips to meal planning to cooking techniques. The authors share their experiences and insights on eating well without breaking the bank.
Chapter 1
The first chapter of the book is all about budget-friendly shopping. The authors provide tips on how to shop for healthy plant-based foods on a budget. They recommend buying in bulk, using frozen fruits and vegetables, and shopping in season. They also provide a list of affordable plant-based protein sources, such as beans, lentils, and tofu.
Chapter 2
The second chapter is all about meal planning. The authors provide a step-by-step guide to meal planning, including how to plan meals for the week, make a grocery list, and prep meals in advance. They also provide a sample meal plan to help readers get started.
Chapter 3
The third chapter is all about cooking techniques. The authors provide tips on how to cook plant-based meals quickly and easily. They recommend using a slow, pressure, and one-pot meal technique to save time and energy.
Other Chapters
The remaining chapters of the book are dedicated to the recipes. The authors have included 100 delicious and easy-to-make vegan recipes that are designed to be budget-friendly. The recipes are divided into categories: breakfast, snacks, soups, salads, mains, and desserts.
4 All-Time Favorite Recipes
Some of my favourite recipes from the book include:
1. Sweet Potato and Black Bean Enchiladas
This recipe is delicious and filling; it only takes 30 minutes to make. It’s perfect for a quick and easy weeknight dinner.
2. Mushroom and Lentil Bolognese
This recipe is a great alternative to traditional meat-based Bolognese. It’s hearty, flavorful, and packed with protein.
3. Peanut Butter Banana Overnight Oats
This recipe is perfect for busy mornings when you don’t have time to make breakfast. It only takes a few minutes to prepare and is delicious and nutritious.
4. Vegan Cheddar Cheese
This recipe is a game-changer for anyone who misses cheese. It’s made with cashews and nutritional yeast and tastes like the real thing.
What makes this book worth reading? Take a look at some of the 5 reasons below.
Reason 1: Meal Prep Freezer Meals
Meal prep freezer meals are a great way to save time and money while still enjoying healthy, delicious food. By preparing meals in advance and freezing them, you can easily have a healthy meal on hand for those busy nights when you don’t have time to cook.
Here are some tips for meal prep freezer meals:
Plan Ahead
Before you start prepping meals, make a plan for what you want to cook. Decide on the recipes you want to make and make a grocery list so you have everything you need.
Use Freezer-Friendly Recipes
Not all recipes are suitable for freezing, so choose freezer-friendly recipes. Foods that freeze well include soups, stews, casseroles, and baked goods.
Invest In Quality Storage Containers
Use high-quality storage containers that are freezer-safe. Look for airtight and leak-proof containers to prevent freezer burn and keep your food fresh.
Label Everything
Label your containers with the dish’s name and the date it was made. This will help you track what you have in the freezer and when it was made.
Freeze In Portion Sizes
Portion out your meals before freezing to make it easy to grab a single serving when you need it. This also helps prevent waste and makes defrosting only what you need easier.
Reason 2: Prep Freezer Meals Ideas
Here are a few ideas for freezer meals for meal prep:
- Lentil soup: Lentil soup is a hearty, healthy meal that freezes well. Make a big batch and portion it out into individual containers for an easy lunch or dinner.
- Vegetable lasagna: Lasagna is a classic comfort food that can be made ahead of time and frozen for later. Use lots of veggies and a vegan cheese substitute to make it healthy and delicious.
- Sweet potato and black bean chili: This chili is loaded with fiber and protein and can be made in a slow cooker or on the stove. Freeze it in individual portions for a quick and easy meal.
- Chickpea and spinach curry: Curry is a flavorful and healthy meal that can be made ahead of time and frozen. Serve it with brown rice for a filling meal.
- Vegan shepherd’s pie: Shepherd’s pie is a classic comfort food that can be made vegan by using lentils instead of meat. Make a big batch and freeze it in individual portions for an easy meal.
- Veggie burger patties: Homemade veggie burger patties freeze well and can be cooked straight from the freezer. Make a big batch and freeze them in individual portions for a quick and easy meal.
- Banana muffins: Muffins are a great snack or breakfast option and can be made ahead of time and frozen. Use whole wheat flour and mashed bananas for a healthy twist on this classic treat.
Meal prep freezer meals are a great way to save time and money while still enjoying healthy, delicious food. By following these tips and trying out these meal ideas, you can have a freezer full of healthy meals ready to go whenever you need them.
Reason 3: Plant Based Meal Prep For Weight Loss
Plant-based meal prep is a great way to support weight loss goals. By incorporating a variety of whole, nutrient-dense plant foods into your meals, you can boost your nutrient intake while reducing your calorie intake. Some tips for plant-based meal prep for weight loss include planning ahead, focusing on whole foods, incorporating protein and fiber-rich foods, and using healthy cooking methods. By preparing your meals in advance and focusing on nutrient-dense, plant-based foods, you can support weight loss while still enjoying delicious, satisfying meals.
Reason 4: Healthy Freezer Meals For A Week
Healthy freezer meals are a great way to ensure you always have nutritious meals, even on your busiest days. Prepping and freezing meals for the week can save time and money while still eating well. Some ideas for healthy freezer meals for a week include soups, stews, casseroles, and veggie-packed pasta dishes. Focus on using whole, nutrient-dense ingredients like vegetables, whole grains, and lean proteins to maximize the nutritional value of your meals. By planning ahead and prepping healthy freezer meals, you can set yourself up for a week of nourishing, satisfying eating.
Reason 5: Freezer Meal Prep For Weight Loss
Freezer meal prep for weight loss is an effective strategy for those who want to lose weight without sacrificing taste or convenience. By preparing healthy meals in advance and freezing them, you can ensure that you always have healthy, portion-controlled options on hand, even on your busiest days. Some tips for freezer meal prep for weight loss include using lean proteins, incorporating plenty of vegetables and whole grains, and avoiding added sugars and unhealthy fats. By focusing on nutrient-dense, low-calorie ingredients and practising portion control, freezer meal prep can support your weight loss goals while still allowing you to enjoy delicious, satisfying meals.
Summary
Overall, I found “Plant-Based on a Budget Quick & Easy: 100 Fast, Healthy, Meal-Prep, Freezer-Friendly, and One-Pot Vegan Recipes” to be a fantastic resource for anyone who wants to eat a plant-based diet on a budget. In addition, the book is well-written and easy to understand, and the recipes are delicious and easy to make. I would highly recommend this book to anyone interested in eating a healthy and affordable plant-based diet.
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