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Breakfast, lunch, and dinner on a budget: A day of recipes for under $7 each

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You’ve finally made it out of rez and into your own apartment. On one hand, you no longer have to wait until 1 p.m. to eat on the weekends, and you don’t have to suffer through any more mystery meat from Bishop Mountain Hall (BMH). On the other, you’re technically an adult now and have adult-like responsibilities—which include buying and making your own food. With Wi-Fi bills, textbook prices, and a social life, it can be hard to budget. For this reason, The McGill Tribune has compiled a short list of healthy vegetarian recipes to eat for breakfast, lunch, and dinner. 


BREAKFAST: Veggie Breakfast Sandwiches

Freezer Ready Breakfast Sandwiches V
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This recipe is pretty versatile—you can bake almost any vegetable into the eggs that you want, as long as you sauté them a little bit before. You can freeze the eggs after you make them and save them for a quick and easy breakfast later on. Since the preparation time is about 30 minutes, you could easily cook it the night before if you don’t want to get up extra early to make these. 

INGREDIENTS

  • 6 large eggs ($1.50)
  • ½ cup milk ($0.19)
  • ½ tsp salt
  • Freshly cracked pepper
  • ½ lb. frozen cut leaf spinach ($0.80)
  • ½ 12oz. jar roasted red peppers ($1.25)
  • 6 English Muffins ($1.99)
  • 6 slices cheese ($1.72)

INSTRUCTIONS

  • Preheat your oven to 350º F. Meanwhile, whisk together the eggs, milk, and salt. 
  • After thawing out the spinach, squeeze out the extra moisture. Dice the roasted red peppers and mix them into the egg mixture, along with the spinach. 
  • Butter an 8×12 inch casserole dish and pour in the egg mixture. Bake for about 30 minutes, or until the middle feels firm. Once the eggs have cooled, cut them into six pieces. 
  • Toast an English muffin, then stack a piece of egg and a piece of cheese on top of it. 
  • Wrap the remaining egg pieces in plastic wrap and freeze until you’re ready to eat it. It can last for up to two months. 
  • To reheat, unwrap and place on a piece of paper towel in the microwave for around 30 seconds.


LUNCH: Chili Garlic Tofu Bowls

Chili-Garlic-Tofu-Bowls-V
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Not only are these nutrient-packed bowls delicious, with superfoods like kale and brown rice, they’ll also keep you full for a long time. If you’re in a rush, try using Minute Rice—you can make a single serving size more quickly, which will give you more time to focus on the rest of the recipe.

INGREDIENTS 

SESAME KALE

  • 1 bunch kale ($1.50)
  • 1 Tbsp cooking oil
  • 2 cloves garlic ($0.16)
  • 1 Tbsp soy sauce 
  • 1 tsp toasted sesame oil ($0.11)
  • 1 Tbsp sesame seeds 

CHILI GARLIC TOFU

  • 14oz. block firm tofu ($2.00)
  • 2 Tbsp chili garlic sauce ($0.42)
  • 1 Tbsp soy sauce 
  • 1 Tbsp brown sugar

BOWLS

  • 4 cups cooked brown rice ($0.64)
  • 1 lime ($0.33)
  • ¼ bunch cilantro (optional) ($0.25)

INSTRUCTIONS

  • Unwrap tofu and cut into thin slices. Place the tofu strips between two pieces of paper towel and place a pot of water on top. Leave the tofu pressed for about 30 minutes. In the meantime, cook the rice. 
  • De-stem the kale and cut into 1-inch strips. Wash and drain. 
  • In a large pot, heat one tablespoon of cooking oil. Add minced garlic and cook for one minute. Next, add the kale and sauté until it is wilted, about 5 minutes. Add the soy sauce, sesame oil, and sesame seeds, and set aside. 
  • Mix the sauce for the chili garlic tofu in a small bowl. 
  • Heat a tablespoon of cooking oil in a large skillet. Add the tofu pieces and fry until they are golden brown on both sides. Next, add the sauce and turn off the heat. 
  • In a bowl, add a cup of rice and ¼ cup of wilted kale. Once the sauce is absorbed into the tofu, add it to the bowl. Squeeze a lime wedge on top and garnish with cilantro, if desired. 

DINNER: Spaghetti with Butter Tomato Sauce

Pasta-with-Butter-Tomato-Sauce-and-Toasted-Bread-Crumbs-V2
(budgetbytes.com)

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There’s no better way to end the day than with a steaming hot bowl of carbs. This recipe gives you a delicious sauce that is easy to make and can be frozen, if you can resist eating it all at once. Note that while the breadcrumbs are optional, they’re a good staple to have around the house. They’re great to coat protein in when you want something a little bit crispy—baked or fried. 

INGREDIENTS
TOASTED BREAD CRUMBS (optional)

  • 2 Tbsp olive oil ($0.22)
  • ½ cup bread crumb
  • ¼ tsp salt
  • ½ tsp dried oregano
  • Freshly cracked Pepper

PASTA WITH BUTTER TOMATO SAUCE

  • 8oz. pasta ($0.50)
  • 4 Tbsp salted butter ($0.31)
  • 3 cloves minced garlic ($0.24)
  • 28oz. can diced tomatoes ($2.43)
  • ½ tsp salt (or to taste) 
  • Freshly cracked pepper

INSTRUCTIONS

  • Heat olive oil in a large skillet and add the breadcrumbs, salt, oregano, and cracked pepper. Cook until slightly browned and set aside. 
  • For the sauce, melt the butter in a skillet over medium-high heat. Then, add the minced garlic and sauté for around a minute. Mix in the can of tomatoes with a bit of pepper. 
  • Let the sauce cook until it reaches a simmer, then reduce the heat to medium-low. Continue cooking for 30 minutes.
  • Meanwhile, cook the pasta according to its instructions. Set aside a cup of the cooking water.
  • Season the sauce with salt to your liking. Mix in the drained pasta and add a bit of the cooking water if it’s too thick. Toss in the breadcrumbs and serve. 


Price estimations are based on unit required per recipe, and may vary slightly by store and quantity available for sale. All recipes and price estimations adapted from www.budgetbytes.com.

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