Budget Vegan Meal Prep For The Week | Under $10 Per Day

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Time Stamps:
0:00 $10 Per Day Vegan Meal Prep
0:30 Grocery Shopping at Walmart
2:27 How To Make Tofu Chickpea Frittata (Breakfast)
4:29 How To Make Pasta With Lentil Tomato Sauce (Lunch)
5:19 How To Make Brown Rice With Black Beans, Broccoli and Pad Thai Sauce
6:16 Finishing Touches and Packing Up
7:54 Macros, Calories and Micros
10:56 Full Meal Prep Amounts To Screen Shot
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Derek Simnett
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I'm Derek Simnett, a Certified Nutritional Practitioner.
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#Mealprep #cooking #veganrecipes

[@MickisMom]

Back in the mid ‘80’s, in nursing school, we had to come up with a meal plan for a family of four for a week with just $20. From what I remember, they were eating a lot of peanut butter and jelly sandwiches and pasta. There were more healthy foods but those stuck in my memory. It really takes a lot of thought. You did a great job with this, Derek.

[@Simnettnutrition]

It does take a lot of thought and planning. That is an interesting lesson you had in school. A 4 day meal prep with $20 CAD would be hard and lack variety for sure. Thanks for the comment!

[@kathy.7475]

When I was in high school in the sixties one home economics assignment was three meals a day for a family of four. We could spend no more than $1.00 per person per day. It was a challenge but doable.

[@mattsapero1896]

@@Simnettnutrition$80 for a family of four for the month. Yeah, that’s pushing destitute. Homeless people have it rough.

[@carmenbailey1560]

Thank you for all you do, totally enjoy your video. 70 yr. old, no meat, fish or cheese going on 3 yrs. Because of you I eat tofu using your different marinades, cook my own chickpeas, beans, plant based pastas, made my own tomato sauces. I would love to actually buy a book form of your recipes, not crazy over e-books, love leaving through the pages. Again, a big thank you, your a great inspiration even for a 70 yr. old.

[@Simnettnutrition]

Thank you so much! I appreciate it. I don't have any books right now, but hopefully one day I will be able to create physical copies!

[@andreahorsch286]

That's so cool!

[@carmenbailey1560]

I hope so, but I appreciate all you do 👍❤️😊

[@amyjacob2100]

I too would love a physical copy of your cookbook. I did buy your ebook though and have enjoyed the recipes I’ve tried so far! 😋

[@thewellnesswaycollab]

You're amazing! Just an idea... I bought the e-book and then printed it out and put it in a binder. I love being able to grab it off the shelf when I need a good Simnett recipe!

[@dorrolorro]

If you're gonna add water to your tofu and chickpea mixture, you might as well omit the straining of the chickpeas. The liquid is packed with additional protein. It's called aquafaba, it is usually talked about when baking, but it works great in food too. When cooking something that needs water or any liquid that will get reduced anyway, I'll always add the chickpea liquid.

[@bogieculture]

hm yh should consider thaqt, thx

[@havana2banana]

Me too. Same with kidney beans.

[@msjkramey]

The only thing about that liquid though is that it has a lot of extra insoluble fiber. Rinsing your beans can make you less gassy. It does have its uses tho

[@juliet298]

Thanks Derek, I’m loving the meal prep vlogs. Just so you know, I’m a little 57 year old woman building more muscle 😊

[@sparky9839]

Same! 💚

[@andreahorsch286]

That's awesome!!

[@thereal415er]

Vegan? No thanks I'm a REAL MAN. have fun with your girly snacks.

[@loribakergirl6438]

@@thereal415erspeaking of “real man” have you ever watched the documentary “Game changers”? Might redefine that comment for you… 🤓😮 and obviously if you’ve watched his videos before you’ll see it’s pretty clear Derek IS a real man…

[@kirisutegomen12]

@@thereal415eryou are so cool dude..

[@donnadkshad6213]

I use powdered seaweed for a salt sub. It gives me all the iodine I need. Super easy to make take a sheet of nori and pulverize it.

[@Travizeno92]

I dont need to budget for food, i have the money, but figuring out what i should make or buy at the store is what i struggle with so i appreciate these videos a lot. Before i started watching you i was so lost. Im not even vegan but i want to eat healthy.

[@MauriceCooper-tp8xv]

These meal preparations help out so much! With rising food prices, stretch them out however you can.👍👍

[@carunchia]

Great video! Could you do another one for a meal plan that is lower in calories? 2400 calories is too much for me to eat every day, but I LOVE that you use up almost all of the ingredients you buy, your instructions were easy to follow, and they look delicious. Thanks for making the videos!

[@mattbrowny]

This is great! Im still transitioning to a vegan lifestyle and looking for high protein meal prep has been the biggest struggle. I’ve gotta find more content like this! Thank you!

[@Simnettnutrition]

You're welcome! Thanks for watching.

[@caitlinh8613]

I know how time consuming this must be to plan and put together for all of us - great job and we appreciate you! 🙌🏼

[@peacefulplaces3634]

I appreciate these nutrient breakdown videos, and I'm grateful you turned me on to Cronometer. During my "no work" phase of the pandemic, buying frozen veggies, dry lentils, and adding fresh red peppers, onions, mushrooms, and nutritional yeast helped me get through with a tiny budget. Thanks for the food inspiration Derek.

[@Simnettnutrition]

Thanks so much, glad you enjoyed the video!

[@videosonlybycf]

Hey 🙋🏽‍♀️ I was meal prepping for my mom and froze on plates, bowls etc which made everything into a solid brick or bowl shape/form then popped in ziplock bags so she could get one portion out at a time then into glass to microwave. She’s 90

[@Simnettnutrition]

That's a great idea!

[@emilywilson7308]

Great idea!

[@googlorsnooglor8757]

To add more greens I’d recommend frozen spinach! It’s much more affordable than fresh and greens are an essential part of our diet. Very thoughtful video!

[@Simnettnutrition]

Nice! Great tip. 👊

[@andreahorsch286]

Two pieces of feedback since you asked! Get yourself a wider variety of frozen veggies (California blend, frozen corn, frozen spinach...). And how about some handheld foods/meals on the go for folks who are not sitting at a table for breakfast & lunch?

[@Simnettnutrition]

Thank you for the suggestions! I am embarrassed to admit I forgot to buy frozen veggies for this meal prep lol! I made it work but agree frozen veggies are where it's at and would have made the meals more nutritious. I will try to come up with my handheld meals. That's a great idea! Thank you.

[@andreahorsch286]

@@Simnettnutrition Thanks! I've been eating sweet potato wedges and little baked tofu rectangles as well as fruit while I drive between appointments at work...need some new ideas and I'm about tapped out on hummus sandwiches, 😆

[@laureenjohnson5570]

I meal prep every week....3 weeks on Sunday = no cooking for the rest of the week! Definitely worth it. The amount of sodium in your prep is far less than if one were eating take out, salty snacks, etc. I am gratefully able to afford to add greens, nuts, seeds to add to the nutritional value, but again, these meals are far more nutritionally dense than the standard north american diet. Well done!!

[@RiDankulous]

Your foods look like they taste awesome. Some days I basically eat black beans and bread with kale, carrots, and chia seeds and bananas. Cost isn't over $3.50 with nutrients checked in cronometer and almonds added for vitamin E optionally.

[@h34rt5k]

Wow this is great! Could have used this a few weeks ago in between jobs 😅 I’m still going to try these everything looked delicious

[@warrenhoffman653]

Gonna try putting lentils in the sauce having it with brown rice pasta.

[@RiDankulous]

I was also thinking that does sound like a very good idea. I don't typically eat tomato sauce but I do sometimes.

[@gaBetibu]

. . . wow, I love how you started your vid with the most "difficult" yet you made it look so easy with your clear instructs & I especially loved the closeups...God Bless...🥰🥰🥰

[@Simnettnutrition]

Thank you!

[@Pops_Gambit]

Started getting going on the bodybuilding journey and Derek’s advice and wisdom has been instrumental. 👊🏽🦇💜

[@juls2334]

Thanks for sharing this budget prep! I've been looking for budget friendly and healthy vegan meals!

[@jeanneamato8278]

You can cook rice the same as you cook pasta, then toss out water with a good portion of the heavy metals all rice carries with it. It cooks just fine. These recipes rock.

[@AladdinJaber]

Thank you so much for making this video, great timing for me! I have a knee surgery coming up next Friday. I planned to meal prep so I don't have to cook or order take-out. These low cost, healthy, and tasty looking meals have relieved a lot of stress for me. These meals all these like great ideas! Thank you so much for your hard work making this video!

[@RiDankulous]

I hope your knee surgery went fine or will! Get well soon.

[@AladdinJaber]

​5 days post op. Got stitches taken out today. Feeling good.

[@AladdinJaber]

​@@RiDankulousit went well! Thanks

[@RiDankulous]

@@AladdinJaber Glad to hear!

[@ellaa5528]

Amazing! I’d been looking for budget meal prep meals, perfect timing and they look delicious

[@geno5169]

With our high inflation with crazy high food and gas! You’re prep meal grow is really helpful for me ! I learn so much from you Derek! Me still being a newbie’ on buying my plant based foods! 🙏 thank you! I need all utility ho!! I look forward for your videos!! I’ve been making fruit smoothies ! Oatmeal with walnuts! Chia seeds! Protein powder!! Tofu raps!

[@Simnettnutrition]

Thank you so much!

[@melrox8809]

Love these budget friendly meal prep 😋 🙌

[@MeganSeibel]

YUUUUUMMMM this looks amazing Derek!!!

[@veggielovinaccountant]

This breakfast looks awesome! These meal preps really help me out.

[@CoolestRedHead]

Omg I def needed this video !

[@andreawalker7138]

I'm very interested in making the frittata 😋 Thanks for the recipes and meal planning ideas!

[@TracyLeaOgden]

This was excellent Derek. Thank you!

[@laramccallum2946]

This video is great! Thanks for the inspiration and ideas, as well as the break down. These types of videos are super helpful!

[@ronaldolivier3518]

Thanks Derek for thinking of our bottom lines - and our muffin tops! Haha - really appreciate all the work that went into this. Love your work, as always (I miss your outdoorsey videos - please make some again when you feel inspired!)

[@bige8549]

Absolutely amazing job on this. Thank you, Derek!

[@veganjotaro]

I love these awesome helpful type of videos, they're the best.

[@Begining2013]

Absolutely loved this video and am so happy that you clearly showed the macros and calories. I hope you do more meal plans like this with lots of protein.

[@WattonTwins91]

Great video, Derek! These videos take so much effort, so thank you for putting in the time to help everyone out!

[@anjamuller5264]

Looks great, will def the recipes. Thanks for your continous effort, Derek ❤️

[@linzertube]

Some beautiful and healthy meals, Derek! Thanks for the ideas.

[@rickdavoice]

Absolutely loving these meal prep videos!

[@KevinOJr]

Derek, been checking in with these videos for awhile. This one is a game changer. Thanks, dude. Keep up the great work.

[@rowenaanderson3739]

Thanks for all your hard work, Derek & Crystal.

[@tracylitton8774]

Thank you so much for including the macros! You are awesome.

[@andrewmartin7059]

I loved your previous meal prep videos and can't wait to try these recipes as well! We love your delicious recipes and appreciate the work you put in. Thank you!

[@sahamal_savu]

Exactly what I need for the next few months, thanks for another great video 👍

[@Simnettnutrition]

You're welcome! Enjoy :)

[@emmagasinski2430]

Amazing! Thank you for all the wonderful work you do! Definitely will try some of these meals 🙏

[@johnsalcido3701]

Frittata looks awesome. I will most definitely be trying it. Very nice!!

[@flyingfig12]

Always giving great ideas! they all look delish 😋 gotta get me some pad Thai sauce pronto!!

[@gracesievert7235]

Love these videos! Thanks for all the hard work you put into these. It’s definitely appreciated!🤗

[@kirisutegomen12]

Thanks for sharing these!

[@pamelacarden2426]

Wowza! That was a lot of work! Thank you so much. I appreciate you!

[@louisborsato7676]

Thanks Derek! This was super helpful as always! Keep up the great work!

[@mammabear2183]

Derick, I appreciate the amount of work you put into your videos. I really like seeing you enjoy the taste of your food. Please don’t cut that out of the video. Thanks!

[@caleblockett7339]

This was perfect everything came out great🤌🏾 much appreciated 🙏🏾

[@rosanastimson9385]

These are fantastic! Can’t wait to try them! Thank you so much, Derek!! ❤

[@Simnettnutrition]

You're welcome!

[@stephaniekaye8515]

Wow you can tell so much work went into this video!❤

[@victoriam9242]

i loved this! please keep the budget meal prep with nutrition breakdown videos coming!

[@user-bb3zp1lz1v]

Omg this was absolutely amazing thanks so much for making this happen

[@shirleybeavan2907]

love this, thank you so much

[@chargreen1742]

Love these type of videos!! Thank You!!

[@mandym8781]

Yum, what a great week of meals! I am loving all the meal prep videos 👍👍👍

[@meghangantt717]

Always love your videos! This was a fun change of pace to see you shopping at Walmart and working with a budget. I'm gonna have to try the frittata for sure

[@stevengreen11]

Bro you're an inspiration. Thank you.

[@georgecagle3829]

This is a really cool breakdown, thank you! Especially like (and appreciate) the macro breakdown of each meal individually.

[@kj8142]

I just love your videos!

[@leonardosasso3639]

Love this kind of content Derek, very useful and informative as well. Greetings from Chile 🇨🇱

[@EditorJord]

perfect video, thanks for the hard work

[@Hellowalnut5]

Your channel is a life saver ❤❤❤ please never stop making these videos

[@loribakergirl6438]

Thank you for these awesome recipes!! Love these ideas🎉❤

[@ghoulish8492]

Thank you for the intention and details this took to do for us . Really grateful😭🫶🫶 definitely want to see more😌🙏

[@scienceislove2014]

I'm so in love with these kinda videos..so helpful 💚🌱

[@carolmoore5703]

Love these videos thanks Derek!! ❤

[@gailbarnes1735]

Wow thanks. I need to do more meal preps.

[@ellleigh1216]

This was great! I definitely want more ❤

[@Socko-ob2dp]

Thank you so much for keeping to put out such amazing content. Your videos always get me inspired to cook delicious healthy food.

[@senfully]

I love this! So doable and adaptable. Thank you for this. I get stuck in routines and tired of them very fast.

[@jackieo2403]

This is a fantastic video. Thanks for all the work- I am a visual learner so this was helpful and inspiring!

[@pb.pb.pb.pb.]

You’re amazing dude! With macros and everything 🙏. I definitely try to stick to all organic in general, especially when homecooking and I know you do too. But it can be so difficult, i understand budgets because everything is so expensive now a days like you said😭. I really appreciate this video, your meal prep videos and all your videos. Best vegan channel 💪🏻

[@Simnettnutrition]

Thanks so much. What a nice comment. I appreciate you taking the time to watch and comment. I’ll make sure to keep it up! On my way now to pic up a new mic, a few ppl have said I could improve the audio quality.

[@ajdidit2909]

This was so good brotha! I’m totally trying this out. From the shopping, prepping, and a few tweaks as you mentioned to hit more of my RDA’s. Yessir…more of these videos please. Breakdown and all!🔥🙏🏽🌱💪🏽💚✨

[@Simnettnutrition]

Thank you so much! I'm glad it was helpful for you.

[@vegan_winegoddess1400]

Excited to try the tofu frittata!!!

[@rosiela1011]

These look delicious and I can’t wait to try them

[@kingsaste]

these are amazing videos Derek. Although I will probably never meal prep, these simple recipes will be a life saver for meals during the week.

[@donnaqem]

Love this ❤️

[@nikeA1512]

I really enjoyed this video! Am defo gonna try the broccoli 🥦 and black bean stir Fry!

[@SuperOptiman]

Great idea with the summary nutrition and recipes in video. Keep up the good work.

[@Simnettnutrition]

thanks so much!

[@mollymeyer3129]

Thanks for working so hard on your videos and caring about your community. Great job! I'd love to see a grocery tour/haul with recipe ideas from you. Maybe different stores, different budgets?

[@Flohasfaith]

I love this! Very helpful I’m definitely trying the vegan frittata 💜💜💜

[@blueberryandcoconut]

Amazing!!! All of these meals are so approachable and simple that I feel like even I could make them. And the frittata looks 🔥🔥🔥 The nutrient breakdown is so helpful, these are my exact calorie goals! I’ll definitely be making them for the next time I prep meals! Its also awesome to know they can be frozen. Its always so hard for me to figure out how to incorporate veggies and fruit that I need into my meals without them going bad first so I really appreciate you sharing meals that keep those things in mind. Thank you for sharing!!

[@Yuuna24]

I need these kind of videos moreeee !

[@Karma_616]

thanks this is great, i'm gonna do this

[@antonioparks2287]

I love these videos.Thank you bro! I am slowly trying to find enough vegan meals that i enjoy to convert over fully and your channel has been much appreciated. 🤙🏼

[@Simnettnutrition]

You're welcome! Enjoy!

[@sunnyk8165]

Thank you! So very helpful

[@cuckookaren]

Such a valuable resource!! And amazed at how yummy these look for so cheap! Thanks for all your effort 🙏

[@user-hu7bz1cd2t]

made the breakfast for me and my husband and he said it might be the best thing i have ever made! so thanks!!

[@Anna_ForFutureAdventures]

This is great, I always struggle to get enough iron and to put together an actual mealplan, thank you so much!!!

[@marzettik]

I really like the breakfast recipe. Super cool.

[@Simnettnutrition]

Thank you so much!

[@jodibuckmister7402]

Thanks for the recipies! Have you thought of making freezer meals? I get tired of the same thing 5 days in a row.

[@Simnettnutrition]

These meals can all be frozen!

[@jonmoore4588]

Best to cook brown rice in loads of water and then rinse with boiling water at the end. Rice is especially susceptible to taking up arsenic from its growing environment and this process reduces the risk. I believe Dr Greger has examined this at some length. Another great video though.

[@Simnettnutrition]

Yea he does, great point. Cool it like pasta. Thanks for the reminder.

[@lisastephenson9576]

Awesome video, thank you!!

[@A_Swell_Hydra]

Hey there Derek, love your content and the effort you go to with these videos. It's inspiring me to take a more proactive stance on my nutrition and fitness goals having a lot of the leg work done with shopping, cooking and having the breakdowns available really makes it seem a lot more possible. Not only is it highly educational, the recipes you make are very tasty too. Thanks a lot for all the effort you put in bro