1. Previous posts already gave you the vegan pyramid. This is a very informative and easily readable website on vegan nutrition that I highly recommend - Vegan Nutritionista (I am pasting the address to a page that outlines the nutritional contributions to each fruit/veggie for you but, the website also has similar articles on other vegan foods too):
http://www.vegan-nutritionista.com/list-of-fruits-and-vegetables.html
2. I personally recommend Trader Joe’s for good prices on organic and gourmet vegan foods. Whole Foods has their personal brand "365" that they sell many products under for cheap prices (and the same for trader Joe’s), it includes tofu, soy/rice/grain milks, veggie mock meats, nondairy ice creams, etc. If you are lucky enough to get a place where you can grow things like tomatoes, herbs or other foods in the window or on the terrace you can save money and avoid additives and chemicals (start out with organic seeds and soil).
Also most college towns have Food Cooperatives (Food Co-ops). They are run by the community on a voluntary basis (students usually put in about two hours per week and get a good discount). They focus on local, organic and environmentally friendly products. Like many health Food Stores they tend to sell in bulk (or out of bulk bins), this is a great way to save money as it is far more affordable than prepackaged foods. (remember to take your own shopping bag). I have been striving to eat a healthy vegan diet for the last 17 years and I have found that simple foods like whole grains, beans, nuts/seeds, fruits and veggies are the most nutritious, affordable and filling. (Also, When you eat a variety of these foods on a regular basis you can easily avoid deficiencies and not have to buy expensive supplements, the best supplement of all is the actual food itself.)
One great and overlooked place to shop is Asian markets!!! Super cheap with lots of vegan goods like tofu, soy milk, coconut milk, tempeh, miso, seaweed, mushrooms, teas, fruits and veggies like lychees and napa cabbage - need I go on? These places are a struggling vegan’s best friend!
3. I am listing my personal go-to websites for tried and true yummy vegan recipes (they do have sections for easy to prepare meals). I would suggest that you stock up on things like nuts and seeds and portable fruits/veggies. A tub of homemade hummus and some carrot sticks or pretzels were my best friends when I ate that way. Also many raw smoothies in a carry along tumbler or thermos suffice as great quick and filling meals (I use 2 chard leafs, 1 banana,1 small cut-up apple and a few pieces of frozen cut-up mango, enough water to make smooth, blend in any half decent blender and drink on the way out the door). I like these websites for yummy and uncomplicated recipes:
http://www.everydaydish.tv/
http://blog.fatfreevegan.com/2005/12/ridiculously-easy.html
http://vegweb.com/index.php?action=recipecategories
4. (The transition from cow’s to soy milk was very difficult for me being that I grew up in the 70’s/80’s…) Nowadays, nondairy milks on the market taste just like cow’s milk (Silk is the most popular brand). I prefer to make my own milk by blending a handful of unsalted, un-roasted cashews with about three times the water for 10 minutes in a blender - cheap, tasty and easy! My favorite commercial soy milk is Vitasoy but, I usually buy Trader Joe’s when I buy soy milk because it’s good and cheap. Though it doesn’t taste like cow milk, I really like Tempt brand hemp milk too! Coconut milk has a lot of uses as well. If you like yogurt and want it vegan try Wildwood brand. There are so many dairy alternatives out there, you should not have much of a problem. Vegan cheese is a big mystery for most (I usually make my own with nuts); however, Daiya brand vegan cheese is the favorite for melty cheese (e.g. pizza, lasagna) but, Vegan Gourmet Follow Your Heart is good too. Just be careful and read your ingredients because some larger companies add preservatives and/or unhealthy additives to their products (these companies are usually the most commonly sold brands of vegan alternatives owned by huge corporations like Hain and Whitewave).
Good luck:)
