Hello friends, as you know, I like to do little challenges to show that there are plenty of ways to always put more vegetables in your diet, even with certain constraints. Today I offer you meal ideas, which are not only vegan and gluten-free, but which also allow you to reach almost 100g of protein for the day, 120% of your iron intake, with a budget of around €2 per meal. And I suggest small modifications if you want these meals to be soy-free as well, or on a smaller budget. I hope you enjoy the video, Raphaëlle Breakfast: - Cafe au lait with 200mL of soy milk - 150g of soy yogurt - 12g almonds - 8g of cocoa crispies - 30g of chestnut cream - 1 peach Lunch: Chickpea omelette (ingredients per person): - 40g of chickpea flour - 25g of cornstarch - 4g of nutritional yeast - 160g of soy milk (or water) - Spices of your choice - Olive oil Topping: - 140g of firm tofu - 100g of mushrooms - A pinch of grated vegetable cheese Snack: - A banana - 15g of hazelnut puree - A spoonful of chocolate chips - Optional: gluten-free buckwheat or corn flakes Dinner: - 60g of rice - 100g of tempeh (cooked sesame oil + tamari sauce) - 1/4 avocado - 1/4 mango - 50g cucumber - 70g grated carrot - Tamari sauce + sugar or vegan oyster sauce - Sesame seeds Reminder: It is essential to supplement with vitamin B12 when you are vegan, vegetarian or even flexitarian. My favorite is currently out of stock, so I recommend this one, to take 2x per week for a regular intake (2000mcg per week) ???? https://amzn.to/45E9dDr If you have trouble meeting your daily nutritional needs, a multivitamin may be useful. This one contains 25 essential nutrients (including B12, vitamin D, Iodine, Zinc ...) is vegan and costs less than € 2 per month per person. (1 tablet per day) ????Multivitamins: https://amzn.to/3Tx1iTt Article on soy by Alice Esmeralda: https://alice-esmeralda.com/soja-alim... My podcast: https://shows.acast.com/mure-et-noise... These videos might interest you: 2-year review without heating at home: • Not heating the winter at home ... My Budget for 2023: • BUDGET 2023: Save €10,000 in one y... 20 budget meal ideas: • A week on my plate VEGAN... ► Find me on my social networks: ???? My Instagram: https://www.instagram.com/mureetnoise... ???? My Facebook page: mûre et noisettes If you like my work, you can also support me on Tipeee with a donation: ???? ​​Tipeee: https://fr.tipeee.com/mure-et-noisettes/ ►My equipment* ????My thermal socks: https://amzn.to/3z8eoxN ????My Blender: https://amzn.to/3dQlPSI ???? My Magimix robot: https://amzn.to/398991N ???? My favorite affordable knife: https://amzn.to/42dolpj ???? My 365 Agenda: https://shop.my365.fr/?ref=98 B12 Info: https://www.vivelab12.fr/combien-de-v... My promo codes: Kazidomi: €20 off the subscription: RAPHAELLE20 Vegetal Square* (Beyond meat and other vegan products) 5% off any order: MURE5 Koro: 5% off any order: MURE5 Anatae Matcha*: MURE10 (10% off) Choose*: MURE10 (€10 off your first order) *some links above are affiliated, I get a small percentage when you buy through them. ► Pro contact Email: [email protected]