Tex Mex Made Easy | $30 Plant-Based 7 Day Meal Plan For One (Gluten-Free & Vegan)

Purchased in Texas, at Sprouts Farmers Market. Can also be purchased at Kroger for similar pricing.

Each person is different, but I thrive on a high-carb, low-fat diet. Which is why this guide is focused on plant-based carbs. It’s much more nutrient filled and overall higher in protein. Giving you the ability to feel fuller for longer and not restrict your calories. Of course you can modify as you need. This is a basic guide to give you options and spark some creative ideas on implementing meal prepping and budget shopping into your lifestyle.

My original budget-friendly meal plan called for a bulk of bananas. While I love them, I know a lot of you aren’t comfortable with eating them every single day. I wanted to make this meal plan strictly savory and omit fruits – not because I don’t love them, but they can be on the pricer side. Depending on where you live and what season it currently is. Everything included in this plan should be easy to find and more widely available for the lowest price.

The point of this plan is to teach those interested, how to put together simple meals using only a few ingredients. Once you prep ahead each base recipe (hummus, tostada shells, tofu scramble), you can mix and match to create your own meal plan for the week. I’ve included a sample plan to give reference to how I went about dividing up the meals.
I recommend making a half batch of sautéed veggies or freezing ahead half, so they stay fresh by the end of the week. Meal prepping can be done all at once or half at a time, remember that it can take up to an hour for all the veggies to be washed, cut and baked (or sautéed if you prefer that method, roasting will result in a smaller volume of veggies). Creating up to a two hour prep if you decide to do half now and half later. Whatever works best for you and your schedule. The same can be said for rice and lentils. Both can be made in bulk, portioned out evenly and stored in the fridge, reheated as needed. You can also freeze ahead half to preserve for later on in the week. Simply move your meals to the fridge to thaw out the day before, reheating as needed (if you decide to freeze ahead).

The goal is to use what you have, revamp it with each meal and make it different. While I can happily eat repetitive meals like this plan has included, I understand if this isn’t a plan that fits into your lifestyle. Please note this serves as a guide to show you the basics. Feel free to modify these recipes, add to them with what you have available to you and customize to your preferred tastes. At the very least you can use this plan to transition to a more minimalistic way of eating. As well as save a little money in the process, if you’re currently spending more than this each week.
I love to follow this guide when I’m trying to cut back and keep my meals basic. Which comes in handy during busy weeks, as the food prepping requires little effort. You can never go wrong with whole-foods!

This meal plan does NOT account for or include spices, flour, oil and/or anything you choose to modify. Most of the spices used are basics I’m assuming everyone reading this has, everything can be made with or without oil, it’s personal preference. Omitting seasonings will still yield a yummy result, I promise.

Have fun using these ingredients to create something delicious and new each day! Feel free to incorporate more ingredients, depending on what you have on hand. This plan can easily be doubled for a couple or quadrupled for a family of four.

The Recipes:

Black Bean Hummus
(recipe can be found here)

With this plan you can either make a double batch of hummus or a single batch, leaving a can of black and garbanzo beans for topping other meals. I wanted to make this totally flexible for you by giving multiple options on creating each meal. You can also make this hummus by using a food processor, blender or mashing by hand, which will yield a chunkier texture. Replace tahini with water, as needed.

Used as the base for Tofu Scramble Tostadas or for snacking with baked tortilla chips. I incorporated this spread into at least 1-2 meals per day. It tastes amazing on everything, I would definitely make a double batch and buy twice as many tortillas to snack on this each day!

Tofu Scramble (Breakfast)
(recipe can be found here)

Perfect for making tacos or tostadas with, you can’t go wrong with a veggie-filled tofu scramble! This will keep fresh for up to 7 days and freezes beautifully, if you need to save some for later and don’t want to risk it spoiling.

If you find that you’re running low on scramble, try to bulk it up with other veggies. Towards the end of the week I used up the last of my potatoes to combine the two and create a revamped potato hash scramble.

Tex Mex Scramble Tostadas (Brunch)
(recipe can be found here)

Combining your base recipes to make a deliciously crispy breakfast/brunch option. These can also be made into tacos or burritos too. Prep ahead shells as needed and keep in an air-tight container to keep fresh for up to 7 days.

Fully Loaded Burrito Bowls (Lunch/Dinner)
(recipe can be found here)

Prepping ahead, this can be thrown together in a matter of minutes! A quick and easy option that utilizes everything you have and combines it together to make a plant-rich power bowl – perfect for those afternoons when you’re needing a boost and craving a bit more.

If you’re running low on veggies, opt for making a bowl full of whats leftover.

Crispy Cauliflower Tacos (Lunch/Dinner)
(recipe can be found here)

My love for cauliflower wings has come full-circle. You can’t have a Tex Mex meal plan without a taco option, right? Follow along with any previous “wing” recipe I’ve shared to make these incredibly satisfying tacos! I like to follow a basic equal parts flour to water batter, season as desired.

Not all cauliflower will be used to make tacos, you might make extra “wings” to include onto burrito bowls or roast the cauliflower plain (flour is totally optional). You can even use a grater and create a cauliflower “rice” that can be used to bulk up other meals.

Baked Tostada Shells
(recipe can be found here)

The base for the Tofu Scramble Tostadas. You can also cut tortillas into quarters and bake for the same time and temperature to create tortilla chips. Great for snacking on with hummus or as an edible spoon to dip into a Fully Loaded Burrito Bowl.

Remember you can prep ahead shells as needed and keep in an air-tight container. They will keep fresh for up to 7 days.

Shopping List: (pricing rounded up)
2 cans of Organic Black Beans – $2
2 cans of Organic Chickpeas – $2
1-2 Limes – $.20 each
30+ Yellow Corn Tortillas (about 4 a day) – $3
2 Organic Zucchinis – $2.50
2 Bell Peppers (orange & yellow) – $2.50
5 lbs. Organic Russet Potatoes – $4 (about 18 med.)
1 large Yellow Onion – $.89 each
1 head of Cauliflower – $3
2 bunches of Lettuce – $1 each
2 pounds White Rice – $2 (about 7 cups dried)
1.5 pounds Green Lentils – $2 (about 5 cups dried)
1 block Organic Tofu, Extra Firm – $2

Total: $28.40

I originally spent $24 and decided to purchase a head of cauliflower and green lentils for added sustenance. I recommend shopping around to find the store with the best prices and reading grocery ads beforehand to plan out what you want to stock up on during sales. With a little prep work you can usually end up saving yourself quite a bit when planning meals around sales or purchasing foods in season.

The Plan:
Monday | 2x Breakfast Scramble Tostadas, Loaded Burrito Bowl, 2x Crispy Cauliflower Tacos
Tuesday | 2x Breakfast Scramble Tostadas, 2x Crispy Cauliflower Tacos, Loaded Burrito Bowl
Wednesday | 2x Breakfast Scramble Tostadas, Burrito Bowl (Extra Lettuce Base), 2x Crispy Cauliflower Tacos
Thursday | 2x Breakfast Scramble Tostadas, 2x Crispy Cauliflower Tacos, Loaded Burrito Bowl
Friday | 2x Breakfast Scramble Tostadas, Burrito Bowl (Extra Lettuce Base), 2x Crispy Cauliflower Tacos
Saturday | 2x Breakfast Scramble Tostadas, 2x Crispy Cauliflower Tacos, Loaded Burrito Bowl
Sunday | 2x Breakfast Scramble Tostadas, Loaded Burrito Bowl, 2x Crispy Cauliflower Tacos

Snacks | Hummus + Baked Tortilla Chips

You can mix and match meals to create a totally customized meal plan. Sometimes I would make a bowl of rice and lentils with a bit of hummus or snack on baked potatoes. The lettuce I purchased was huge and allowed me to have a few salads throughout the week, perfect for in-between meals.

Helpful Tools:
Rice Cooker, optional
1 large Baking Sheet (for roasting veggies)
Parchment Paper, optional
Food Processor or Blender, optional
1 large Skillet
Air-tight Containers

Optional/Recommended Extras:
Cilantro, Tahini, Chili Powder, Turmeric Powder, Garlic & Hot Sauce.

Extras Not Accounted For:
Water, Salt, Black Pepper, Flour or Oil (as needed, optional).

Time/Money Saving Tips:
Prepping all your veggies at once will save you time in the long run.
I like to use an apple slicer on my potatoes to blast through chopping time. I cut the core into 4 equal slices and that’s it. Perfect potato wedges or you can dice them from slices. Please be careful if you choose to follow this method, a reader contacted me and said it can be very dangerous if you lose grip.

Springing for organic isn’t essential, pick and choose as you please. However, at my grocery store, organic was competitively priced and I was able to purchase a few items without paying too much more. For instance, take the canned beans. They cost $.99 for organic but conventional was only $.89 – making the difference very little. If you’re wanting to save as much as possible, try to plan out stocking up on pantry staples during sales or looking at the bulk bin pricing. Sometimes buying dried can be cheaper for a larger volume, with the small amount I needed, it actually cost less to buy precooked alternatives. It also cuts down on food prep time.

Replace rice with lentils for a lower carb, higher protein option. I originally stuck to rice as my go to bulk buy, but realized that green lentils were the exact same price and contained much more protein. With the extra money leftover in my $30 budget, I opted for picking up a pound and a half of green lentils. To further bulk up meals and add even more nutrients to this plan. You can certainly use all lentils if you’re wanting pure protein and a reduced carb intake.

Buying in-season produce can reduce costs depending on the item and month. If broccoli is cheaper than cauliflower, opt for the alternative you prefer. You can take the basic foundation of this plan and these recipes to create a customized guide that fits your budget and diet best.

DISCLAIMER

I am not a dietician, doctor or nutritionist. Do not follow this plan if you feel it’s not healthy enough for you. Feel free to consult with a professional before adjusting your diet drastically. I’m not here to push you to eat vegan, I merely want to share plant-based meal options that can easily be incorporated into your lifestyle. Listen to your body and eat what works best for you. If you would like to check out a second meal plan, you can do so here.

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