I was a little hurt a while back when someone said they'd move out if they had to eat the meals I served. But I'm over it!
We've chosen to be vegan so we do eat tofu and beans quite a lot. But even when we were not vegan, we were trying to reach the recommended standards and eat plenty of vegetables and fruit. I try to get five vegetable servings a day plus two fruit servings a day as a minimum, and while they don't have to be five different things I try to get variety because I believe you get more of the micro-nutrients that way. I don't count corn or potatoes as vegetables because they are (nutritionally) really starches. So, in terms of meal planning, I plan for a fruit with breakfast, two vegetables with lunch (although a big serving of salad can easily be two vegetable servings) and three vegetables with supper. A second fruit could be a snack or a dessert.
I think that not eating meat and dairy saves us money and makes it easier to affort vegetables and fruits. Beans and lentils are cheap, especially if you buy them dry. Tofu is also inexpensive especially when you consider that there is no waste (no bones or skin or gristle to throw away or fat to drain off). And it can be very tasty if it is cooked properly. It doesn't have a lot of flavour on its own so you need to marinate it or season it well.
I think it is especially important for children to get lots of fruits and vegetables, because this is the age when they are growing and also when they are learning to like the tastes of foods. My own kids have always been used to eating a lot of vegetables, and now I have three grandchildren who also eat the same way. (If you ask my 3-year-old granddaughter what her very favourite food is, she'll tell you "rice and beans!" and my grandson at six loves black bean enchiladas with plenty of salsa.)
Anyway, last night we had whole wheat bow-tie pasta ($1.50 for half a big box), with roasted garlic tomato sauce from a jar (store brand, $2), with added chopped onion, chopped spinach, chopped green peppers and canellini beans (drained) from a can. Served with a big salad. Took about 15 minutes in total to prepare and it was very good.
Teresa