How I Stay Fit Eating $5 Meals (Vegan & High Protein)

Eating healthy and staying fit doesn’t have to be expensive. In this video, I’m sharing three meals that cost less than $5 that I actually eat. They are all quick to make, high in protein, and made with simple plant based ingredients you can find at almost any grocery store. These budget friendly meals are perfect if you’re trying to eat healthy on a tight budget without sacrificing flavour or nutrition.

00:00 – Intro
00:29 – How to make a $5 curry tofu noodle stir fry
01:24 – How to make a high protein chickpea bowl on a budget
02:27 – How to make high protein lentil pasta
03:35 – final thoughts

Wheat noodles with Tofu & Veg Recipe
Cost per meal: $3.28
561 calories
Macros: 38.5 g protein / 49 g Carbs / 29 g Fat (including oil)

100g or 1 cup dry chow mein/wheat noodles (cost: 0.28)
200g or ¾ cup extra firm tofu, cubed used (cost: $1.97)
200g or 1 ½ cup frozen mixed veg (cost $1.03)
Pantry items:
1 tsp olive oil (optional)
1-2 tbsp soy sauce
1-2 tsp curry powder

Directions:
1. Cook wheat noodles according to package instructions. Once cooked, drain and set aside.
2. Saute tofu in a drizzle of olive oil, 1 tbsp soy sauce, and curry powder.
3. Add frozen veg mix to tofu and stir often, helping the veg thaw and cook.
4. Move tofu and veg to the side of the pan and add noodles. Add some more curry powder and soy sauce to noodles and saute for 3-5 minutes.
5. Mix everything together in the pan and serve.

Mediterranean Chickpea & TVP Bowl Recipe
Cost per meal: $3.48
478 calories
Macros: 40 g Protein / 72 g Carbs / 5g Fat (w/o oil)
160g or 1 cup canned chickpeas, drained & rinsed (cost: 0.77)
40g or ½ cup TVP (dry)(cost: 0.59)
⅓ large cucumber, chopped (cost: 0.58)
1 medium tomato, chopped (cost: 0.65)
¼ onion, chopped (cost: 0.41)
½ lemon, juice (cost: 0.48)
Pantry items:
Small drizzle of olive oil (optional)
1 tbsp Mediterranean seasoning

Directions:
1. Add TVP and your favourite seasoning to a bowl and cover (until just covered) with hot water. Let it sit for 2-3 minutes or until hydrated. Drain excess water (if needed).
2. Add chickpeas along with chopped veggies, and seasoning to the bowl of TVP.
3. Toss together and serve.

Legume Pasta with Hearty Lentil Veg Sauce Recipe
Cost per meal: $3.57
592 Calories
Macros: 46.7 g Protein / 103 g Carbs / 4 g Fat
90 g or red lentil pasta (dry) (cost $1.07)
200 g or 1 cup tomato sauce (cost 0.55)
130g or ⅔ cup canned lentils, drained an rinsedd (cost: 0.35)
75g or approx 1 cup of frozen spinach (cost 0.39)
100g or 1 ¼ cup slices mushrooms (cost $1.21)

Directions:
1. Bring water to a boil and cook lentil pasta according to package directions (~8 minutes).
2. Heat a pan over medium heat, and sauté mushrooms in a sprinkle or water or oil for 2–3 minutes, or until cooked through.
3. Add jarred tomato sauce and stir in lentils and frozen spinach. Cook until spinach is done and sauce begins to simmer.
4. Drain pasta and combine with sauce. Stir until everything is mixed, serve and enjoy!

MY NEW EBOOK EASY VEGAN DRESSINGS & SAUCES EBOOK:

Easy vegan dressings & sauces

FREE EASY VEGAN MEAL PLANNER 📝

Easy Vegan Meal Planner

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I’m Derek Simnett, a Certified Nutritional Practitioner.
I love calisthenics and making good food!
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