Wheat and Corn Wraps with Tofu Serves 4 COST: $1.88 Per 1 wrap Calories: 321 Fat: 11g Carbohydrates: 50g Protein: 8g Fiber: 4g Sugar: 4g Sodium: 269mg 1⁄2 cup wheat berries, boiled until tender, usually about 30 minutes 1 package (10 ounces) frozen sweet corn, thawed...

Tofu Burgers Serves 4 COST: $0.74 Per 1 burger Calories: 202 Fat: 4g Carbohydrates: 32g Protein: 8g Fiber: 2g Sugar: 2g Sodium: 33mg 3 ounces firm tofu 3 tablespoons quick-cooking oats 1 tablespoon finely chopped onion 1 tablespoon Worcestershire sauce Dash (or to...

Tempeh Dill “Chicken” Salad Serves 3 COST: $1.15 Per 3⁄4 cup Calories: 237 Fat: 10g Carbohydrates: 14g Protein: 15g Fiber: 2g Sugar: 2g Sodium: 237mg 1 8-ounce package tempeh, diced small Water for boiling 3 tablespoons vegan mayonnaise 2 teaspoons lemon juice 1⁄2...

Stuffed Potato Serves 1 COST: $0.89 Per 1 potato Calories: 257 Fat: 8g Carbohydrates: 41g Protein: 7g Fiber: 3g Sugar: 2g Sodium: 342mg 1 large (about 8 ounces) baking potato 1 tablespoon Greek yogurt 1⁄2 tablespoon butter 1⁄4 teaspoon paprika 1⁄8 teaspoon salt...

Split English Muffins with Mornay Sauce Serves 4 COST: $1.48 Per 1 English muffin Calories: 237 Fat: 8g Carbohydrates: 31g Protein: 8g Fiber: 2g Sugar: 2g Sodium: 312mg 4 English muffins 4 poached eggs (see Basic Poached Egg earlier in this chapter) 11⁄2 tablespoons...

Simple Stuffed Pita Sandwich Serves 2 COST: $1.24 Per 1⁄2 pita Calories: 248 Fat: 11g Carbohydrates: 25g Protein: 11g Fiber: 2g Sugar: 6g Sodium: 290mg 1⁄2 small firm, crisp, hardy apple 1⁄2 celery stalk 1 leaf romaine lettuce 2 Cheddar cheese slices 3 teaspoons...

Quinoa and Hummus Sandwich Wrap COST: $2.47 Per 1 wrap Calories: 332 Fat: 10g Carbohydrates: 38g Protein: 11g Fiber: 8g Sugar: 2g Sodium: 364mg 1 tortilla, warmed 3 tablespoons hummus 1⁄3 cup cooked quinoa 1⁄2 teaspoon lemon juice 2 teaspoons vinaigrette salad...