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Alright, I'm gonna give you the advice that I've tried to practice myself and that I have heard from other radical vegans and folks who are poor vegans.

First off, you have to start buying bulk foods. For example, instead of canned beans or lentils, buy bulk beans, bulk lentils, etc. These should be in an ordinary grocery store, like stop and shop, a big box store, whatever. These, along with bulk grains, will provide most of the bulk and calories in your meals. I would recommend finding an indian or asian grocery store near you if you can, and make a plan to go there once. See if you can find bulk brown rice, bulk soybeans, and large sizes of seasonings like soy sauce. Also, shit like beans you have to soak if they are bulk, so just leave them in a bowl while you are at work and cook when you get home. Or get a slow cooker if you can find one thrifted.


Second, buy vegetables as cheaply as you can. I recommend frozen vegetables, cause frozen broccoli is often cheaper than fresh, and the same is true for most other veg. Make sure to compare the prices though, as you can get screwed sometimes. Canned might be cheap too, but I don't know really. Bananas are a good cheap fruit, and you can buy frozen berries and stuff and make smoothies easily. Frozen foods will also be better for you out of season. In season you should try to find farmers markets or farm stands, they might be cheaper, and CSA's can be cheap if you are okay with a lot of the same vegetable.

For vitamins, I would recommend eating a variety of vegetables, have like two or three in each meal (you can make a lot at one time and refrigerate) and then switch that up week to week. For B12 and vitamin D and Iron, I would recommend eating either nooch or purchasing a large bottle of like 250 sublingual (that's imprtant) pills, Vitamin D you can get from the sun if you get like a half hour each day from 10-3 you'll be good in the summer and the body should store some. Soymilk is often fortified with D as well. Iron you can get from green leafy vegetables, and if you eat them with vitamin C you'll absorb more, but cooking in a cast iron pan will also help, you can find these at a thrift store usually. Cook in Canola or olive oil and eat walnuts or ground flaxseeds occasionally for omega 3's.


This cookbook would also probably help you out.

In an average day I eat

Breakfast

Oatmeal cooked in soymilk with 2 tbs of peanut butter
Lunch

Apple, Banana, PB&J, and Pistachios (buy these in bulk)
Dinner
(I can give the recipes I use for these, but they are pretty informal, and all should be served with rice or noodles, which can be bought in bulk for cheap.)

Stirfry, with garlic sauce (include tempeh/tofu, broccoli, onions, garlic, carrots, mushrooms, peppers, and seasonal veggies)

Burrito meal (includes potatoes, beans, broccoli, kale (frozen), onions, peppers, tomatoes)

Lentil Dal (includes lentils, tomatoes, coconut milk (depending on the recipe), and spices, serve with spinach or kale on the side.)

Snacks

Hummus with veggies or crackers

Raisins

Fruit smoothies

Chimps do it, you already mentioned cats, Coyotes do it, and of many other species we simply don’t know …

And if you claim that this is necessary to train their hunting skills, why shouldn’t we give them a gadget that does the job just as well and thereby prevent some mice from dying a cruel death?