The $100 Challenge Meal Plan

The $100 Challenge Meal Plan Recipe

By Hot For Food

🔪Prep Time: 10 minutes

👩‍🍳Cook Time: 25 minutes


2.5 kg Millers all-purpose flour $4.99

1 can of beer $2.53

1 piece ginger root $0.52

2 garlic bulbs $1.70

1 x 3 lbs kabocha squash $4.63

6 bananas $1.19

1 bunch celery $2.47

2 lemons $1.74 ($0.87 each)

1 lime $0.57 each

1 lb yellow potatoes (3 potatoes) $2.43

1 bunch green onions $1.27

1 bunch cilantro $1.47

2 large white onions $3.06

4 pack red peppers $2.97

1 bunch broccoli $3.47

16 oz cremini mushrooms $4.99

900 g pkg Unico linguine noodles $1.47

PC brand jasmine rice $3.00

900 g PC brand dried green lentils $2.27

1 x 19 oz no name can chickpeas $0.77

1 x 350 g brick firm tofu $2.47

1 x 680ml can PC brand tomato sauce with basil $1.57

2 Campbells mushroom broth $3.34 ($1.67 each)

1 pkg daiya mozzarella shreds $5.77

1 no name low sodium soy sauce $1.87

1 kg bag no name rolled oats $2.57

1 pkg pita bread (4) $1.00

1 PC maple syrup $4.97

1 PC gourmet whole bean coffee $6.97

1 Silk unsweetened almond beverage $3.97

Silk coffee creamer $2.17

1 PC natural peanut butter $4.97

1 can Aroy-D Instant Green Curry $2.47


2 C dried green or brown lentils

3 C water

1/2 tsp sea salt

jasmine rice

1 C jasmine rice

200 ml water

crispy baked tofu

1 x 350 g brick firm tofu

1/2 tsp sea salt

1 tbsp cornstarch

roasted kabocha squash

1 x 3lbs kabocha / buttercup squash

2 tbsp olive oil

1/2 tsp sea salt

1/2 tsp ground black pepper

1 1/2 C rolled oats (not quick cooking)

1/4 tsp cinnamon, divided

3 tsp maple syrup

1 1/2 C nondairy milk

3 tbsp peanut butter, for serving

1 banana, sliced (for serving)

1 C finely chopped white onion

4 C mushroom broth

1 C finely diced celery (about 2 stalks)

3 garlic cloves, minced

1 lbs yellow potatoes, diced & skin on (about 3 medium potatoes or 3 ½ cups diced)

2 3/4 C cooked lentils

1/2 tsp dried thyme

1/2 tsp dried oregano

1/2 tsp ground black pepper

2 tbsp lemon juice (1/2 a lemon)

stir fry sauce (makes 1 1/2 cups)

1/2 C low-sodium soy sauce or tamari

1/2 C peanut butter

1/4 C mushroom broth

1 tbsp lemon juice

1/2 tsp red chili flakes

small handful cilantro

stir fry

1/2 C sliced white onion

5 garlic cloves, minced

2 tbsp minced ginger

2 tbsp vegetable oil

8 oz cremini mushrooms, sliced

1 red pepper, sliced

2 C broccoli florets (about 1 bunch)

2 green onions, finely chopped (divide white and green parts)

2 C cooked jasmine rice, for serving

1 C crispy tofu cubes (prepped ahead)

1/4 C chickpea brine (from the can of chickpeas in the menu plan)

1 C + 1 tbsp rolled oats

2 bananas

¼ C maple syrup

¼ tsp sea salt

¼ tsp baking powder

¼ tsp cinnamon

chickpea fritters

1 19 oz / 540 ml can chickpeas, drained and rinse

1/2 lemon, juice & zest

1 tbsp olive oil

C finely chopped white onion (about 1/4 of a large onion)

1 celery stalk, finely chopped (about 1/2 cup chopped)

1/4 C packed cilantro, finely chopped

1/2 tsp chili powder

1/4 tsp sea salt

1/4 tsp ground black pepper

dipping sauce

1/2 C diced roasted kabocha squash

1 tbsp tomato sauce

2 tbsp mushroom broth

2 tbsp nondairy milk

1 tbsp olive oil

1 tbsp lemon juice

1 tbsp soy sauce

1/4 tsp sea salt

pinch ground cumin

300 g linguine

3/4 C finely chopped white onion

1 tbsp olive oil

5 garlic cloves, minced

3/4 C finely chopped celery (about 2 stalks)

1/4 tsp chili flakes

1/2 tsp dried oregano

2 3/4 C cooked lentils

1/4 C mushroom broth

2 tbsp low-sodium soy sauce or tamari

1 2/3 C tomato sauce

sea salt & ground black pepper, to taste

beer pizza dough

2 C all-purpose flour, plus extra for rolling out dough

1/2 tsp sea salt

1 tbsp vegetable oil

3/4 C beer


1 C tomato sauce

2 C vegan mozzarella shreds

2 oz cremini mushrooms, thinly sliced

1/4 C thinly sliced white onion

1/4 C finely chopped broccoli

1/4 C finely chopped red pepper

1/4 tsp chili flakes

1/4 tsp dried oregano

250 g linguine

1 x 14 oz can AROY-D instant green curry

1/2 lime, zest & juice

1 C packed fresh cilantro

1 tbsp coconut oil

1 C sliced white onion

2 green onions, finely chopped (white & green parts separated)

2 tbsp minced ginger

5 garlic cloves, minced

1/4 C mushroom broth

6 oz cremini mushrooms, quartered

1 red pepper, sliced into matchsticks

2 C chopped broccoli, florets & stems

1 C diced + 6 slices roasted kabocha squash

1 C crispy tofu (from above)

1/4 C finely chopped fresh cilantro, as garnish

2 1/4 C diced roasted kabocha squash

1 tbsp roughly chopped ginger

1 C leftover lentil & potato soup

1 C nondairy milk

1 tbsp tomato sauce

1/4 C mushroom broth

1/2 lime, zest & juice

1/2 tsp sea salt

1/4 C finely chopped green onion, as garnish

2 bananas + 1 banana, sliced (for serving)

1 C rolled oats

1 C nondairy milk

1/4 C chickpea brine (drained from canned chickpeas)

1/4 tsp cinnamon

1 to 2 tbsp coconut oil, for cooking

maple syrup, for serving


1Rinse lentils well under warm water. Place in a large saucepan and cover with water. It should be just about 1-inch above the lentils. Bring to a boil. Then lower heat, cover, and simmer until tender, about 20 minutes. Drain any excess water if there is any in the saucepan once cooked.

2Make in a rice cooker for best results. Water and cook time may vary.

3Preheat oven to 425°F.

4Cut brick of tofu into small 1/2-inch cubes.

5In a bowl toss the tofu cubes with sea salt and cornstarch until well coated. Lay out onto a parchment lined baking sheet. Bake for 25 minutes until crispy.

6Preheat oven to 425°F.

7Halve the kabocha squash. You can keep the skin on. It gets very tender and is edible! Remove the inside seeds and discard.

8Slice into pieces and places on a large baking sheet. Coat with olive oil, sea salt, and ground pepper. Use your hands to generously coat all the pieces on both sides.

9Bake for 20 minutes until tender and golden brown.

10You’ll reserve 6 whole slices and 1 cup diced for the thai curry noodles & tofu dish. Another 1/2 cup diced for the dipping sauce for the chickpea fritters, and 2 cups diced for the kabocha squash soup.

11Place a 1/2 cup of rolled oats in each jar.

12Add in 1/4 teaspoon of cinnamon divided amongst the 3 jars and 1 teaspoon each of maple syrup.

13Add a 1/2 cup nondairy milk to each jar. Stir with a spoon or fork to combine and then place the lids on the jars. Refrigerate 24 hours or overnight.

14When you're ready to eat this you can do so right out of the fridge or microwave for 1 minute before eating. Add 1 tablespoon of peanut butter and some sliced banana to each jar for serving.

15Heat a large pot over medium heat. When hot add 2 tbsp mushroom broth and onions and sauté for 2 minutes. Add celery and garlic and continue cooking for 3 minutes. If the pot starts looking dry on the bottom and things are starting to brown add another tablespoon of broth. Then add in thyme, oregano, and ground pepper and stir, cooking for another minute.

16Add potatoes and stir to combine. Again adding another tablespoon of broth if the pot is dry on the bottom. Cook for 3 minutes to allow potatoes to start letting out some starch while stirring.

17Add in lentils and all the broth. Bring to a boil, which takes about 4 minutes. Simmer uncovered for 10 more minutes or until the potatoes are tender and cooked through. Stir in lemon juice at the end.

18After your 2 portions in the meal plan you should have 4 cups of soup remaining. Reserve 1 cup to make the creamy kabocha squash soup and you can freeze the leftover soup for longer storage.

19Blend all the sauce ingredients in a blender and set aside.

20Heat a large pan over medium-high heat with vegetable oil. Add in the sliced white onion and cook for 2 minutes. Lower heat to medium and add the ginger, garlic, and white parts of the green onion and sauté for 2 more minutes. Then add mushrooms and cook down for about 3 minutes.

21Then turn heat back up to medium-high and add sliced peppers and broccoli. Toss occasionally while frying for another 3 minutes.

22Add in all the sauce and stir to combine for 1 minute with the heat turned off. Your pan should be quite hot so you can allow it to thicken and coat the veggies off the heat.

23Plate with cooked jasmine rice, top with the stir fry and a large handful of crispy tofu cubes.

24Preheat oven to 350°F.

25Place all ingredients in a blender and blend until smooth.

26Lightly spray a mini muffin pan with oil. Divide batter into all 12 cups, right to the top of the rim. Divide the remaining 1 tablespoon of rolled oats on top of each muffin.

27Bake for 15 to 17 minutes or until a toothpick comes out clean from the center.

28Preheat oven to 425°F.

29To make the fritters, mash the chickpeas with a potato masher really well. Add remaining ingredients and stir to combine.

30Lightly spray a baking sheet with oil.

31Take 1 full tablespoon of the mixture and make a compact ball with your hands. Place on the baking sheet. Continue forming balls until you’ve used all the mixture.

32Spray the balls lightly with oil. Bake for 30 minutes flipping the balls halfway through bake time.

33To make the dipping sauce, I’ve used bits from all the grocery ingredients I bought. Add all the ingredients to a high-powered blender and blend until very smooth. Serve with pita wedges and celery sticks.

34Bring a large pot of salted water to a boil. Cook the linguine to al dente. Reserve a 1/2 cup pasta water (optional) and drain remaining cooking water, but do not rinse.

35If you're following this meal plan, remove 1 1/2 cups of cooked linguine which you can add to a portion of your lentil & potato soup.

36Meanwhile, heat a pan over medium heat and add olive oil. Once hot, sauté onion for 2 minutes.

37Then add celery, garlic, chili flakes, and oregano and sauté for another 5 minutes until the celery is quite soft and cooked down.

38Add in lentils, broth, and soy sauce and simmer for 3 minutes. Then add tomato sauce, stir to combine and reduce heat to low. Let it simmer on low for another 10 minutes, stirring occasionally.

39Toss cooked linguine in the remaining sauce over the heat and add some pasta water if you want to make it saucier or slightly thinner in consistency. This is entirely up to how you like your pasta! Combine well and serve immediately. Reheat your leftover portion for another dinner throughout the week.

40Preheat oven to 475°F.

41In a large mixing bowl combine flour and salt. Create a well in the middle of the flour in the bowl and add vegetable oil and beer. Fold with a spatula until well combined and a sticky, elastic ball of dough is formed.

42Turn out onto a clean floured surface and knead up to 20 times with your hands.

43Flour the surface again and roll the dough out with a floured rolling pin to about 12-inches wide.

44Transfer to an aerated pizza pan and build the pizza by adding tomato sauce, and then mozzarella shreds. Top with the vegetables and spices and then add some more mozzarella shreds.

45Bake in the oven for 15 to 18 minutes or until edges are golden brown and the bottom is slightly crispy.

46Bring a large pot of salted water to a boil. Cook the linguine to al dente. Drain, but do not rinse.

47Meanwhile add the curry, lime zest and juice, and 1 cup of cilantro to a blender and process until smooth.

48Heat a large pan or cast iron skillet over medium-high heat with coconut oil. Once hot add the sliced white onion and cook for 5 minutes tossing occasionally. You’re trying to get a bit of caramelization on the onions, so they should be slightly brown.

49Add the white parts of the green onion, ginger, and garlic and lower heat to medium. Sauté for 3 minutes. Add some mushroom broth if things are sticking to the pan and lower heat as necessary so you don’t burn the garlic. Cook another 2 minutes until the mushrooms and onions are soft and mostly cooked through.

50Add red pepper and broccoli and sauté for 5 minutes stirring occasionally.

51Mash the diced kabocha squash with a fork or potato masher. Toss it into the pan, this will help to thicken the curry. Add in all the curry you blended earlier, the remaining mushroom broth, and the crispy tofu, and toss to combine well. Lower heat, cover the pan with a lid and cook for 5 more minutes.

52Toss the entire curry with the linguine in the pot you cooked the pasta in. Plate with extra slices of kabocha squash and top with chopped green onions and cilantro.

53In a blender place 1 1/4 cups of the diced kabocha squash, reserving the remaining diced cup for serving in the soup. Add the ginger, leftover lentil & potato soup, nondairy milk, tomato sauce, mushroom broth, lime juice and zest, and sea salt. Blend until very smooth.

54Pour into a saucepan to heat through and add in the remaining diced kabocha squash into the soup. Serve with chopped green onion on top, if desired.

55In a blender, combine the 2 bananas, rolled oats, nondairy milk, chickpea brine, and cinnamon until very smooth.

56Heat a nonstick pan over medium heat and add 1 tablespoon of coconut oil or vegan butter. Spread it around with a paper towel so the pan has a thin even coating of oil.

57Pour about a 1/2  cup of batter into the center of the pan. Let it cook on one side for 1 1/2 to 2 minutes. Only flip when the batter starts to bubble on the surface and the edges are looking a little bit cooked. Flip and cook on the other side for 1 1/2 to 2 minutes. Remove onto a wire rack to let the steam escape.

58Serve with sliced banana and maple syrup.

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