Grilled Cheese Sandwich Serves 1 COST: $1.87 Per 1 sandwich Calories: 519 Fat: 31g Carbohydrates: 37g Protein: 22g Fiber: 3g Sugar: 2g Sodium: 590mg 2 tablespoons softened butter 2 slices bread 2 teaspoons (or to taste) mustard 2 slices Cheddar cheese Spread about...
Greek Salad Pita Pockets Serves 1 COST: $2.30 Per 1 pita pocket Calories: 320 Fat: 12g Carbohydrates: 41g Protein: 12g Fiber: 3g Sugar: 1g Sodium: 837mg 1 pita pocket 1⁄2 tomato 2 romaine lettuce leaves 8 cucumber slices 1⁄4 cup crumbled feta cheese 6 whole olives,...
Eggless Egg Salad Serves 4 COST: $0.78 Per 3⁄4 cup Calories: 290 Fat: 24g Carbohydrates: 10g Protein: 10g Fiber: 2g Sugar: 2g Sodium: 428mg 1 block firm tofu 1 block silken tofu 1⁄2 cup vegan mayonnaise 1⁄3 cup sweet pickle relish 3⁄4 teaspoon apple cider vinegar 1⁄2...
Egg Salad Sandwich Serves 2 COST: $1.07 Per sandwich Calories: 230 Fat: 10g Carbohydrates: 21g Protein: 13g Fiber: 3g Sugar: 3g Sodium: 410mg 2 Hard-Boiled Eggs (see Chapter 1) 1 tablespoon whole plain Greek yogurt 2 teaspoons Dijon mustard 1⁄8 teaspoon (or to taste)...
Easy Falafel Patties Serves 4 COST: $0.54 Per patty Calories: 181 Fat: 2g Carbohydrates: 32g Protein: 9g Fiber: 8g Sugar: 5g Sodium: 453mg 1 15-ounce can chickpeas, well drained 1⁄2 onion, minced 1 tablespoon flour 1 teaspoon cumin 3⁄4 teaspoon garlic powder 3⁄4...
Bruschetta with Tomatoes Serves 2 COST: $1.00 Per 2 slices Calories: 257 Fat: 8g Carbohydrates: 39g Protein: 8g Fiber: 2g Sugar: 3g Sodium: 419mg 1 clove garlic 1 medium tomato Salt and pepper, to taste 4 slices French bread 1 tablespoon extra-virgin olive oil 1⁄2...
Black Bean and Barley Taco Salad Serves 2 COST: $1.99 Per 1⁄2 of recipe or 3 cups Calories: 343 Fat: 3g Carbohydrates: 68g Protein: 18g Fiber: 19g Sugar: 12g Sodium: 860mg 1 15-ounce can black beans, drained 1⁄2 teaspoon cumin 1⁄2 teaspoon oregano 2 tablespoons lime...
Baked Tortilla Wraps Serves 2 COST: $1.29 Per 1 wrap Calories: 293 Fat: 17g Carbohydrates: 22g Protein: 16g Fiber: 4g Sugar: 2g Sodium: 93mg 4 ounces tempeh 1 teaspoon olive oil 3 tablespoons chopped red onion 1⁄4 small green bell pepper, finely chopped 1 tablespoon...
Avocado-Beet Wraps with Succotash Serves 4 COST: $2.75 Per 1 filled wrap Calories: 321 Fat: 14g Carbohydrates: 38g Protein: 13g Fiber: 8.5g Sugar: 4g Sodium: 225mg 4 flour tortillas (10-inch diameter) 2 tablespoons vegan mayonnaise 2 cups Succotash Salad (see Chapter...
Asian Lettuce Wrap Sandwich Serves 2 COST: $2.69 Per sandwich Calories: 435 Fat: 18g Carbohydrates: 48g Protein: 24g Fiber: 10g Sugar: 7g Sodium: 360mg 2 teaspoons rice vinegar 2 teaspoons soy sauce 1 teaspoon raw honey 1 teaspoon cornstarch 2 teaspoons water 6 ounces...
