My top three tips: plan ahead, take advantage of generic store brands, and buy healthy items in bulk from wholesale shopping clubs (like Costco, BJ's, and Sam's Club). Check out the following inexpensive ideas for breakfast, lunch, afternoon snacks, and dinner. Pricing is based on grocery stores in the New York City area, and all meals incorporate generic brands (unless I specifically mention a brand name) and/or items from wholesale shopping clubs. Of course, prices may vary depending on your location.
Breakfast options:
Mini Bagel with Tomato and Cheese (plus an orange) = $1.46
One Thomas' 100% whole-wheat mini bagel topped with sliced tomato and 2 slices melted Kraft 2% reduced-fat cheese; enjoy it with an orange or half a grapefruit.
Oatmeal with Berries, Wheat Germ, and Flaxseed = 85 cents
One serving of quick oats topped with ½ cup chopped strawberries, 1 tablespoon wheat germ, 1 tablespoon ground flaxseeds, and 2 teaspoons sugar (optional); enjoy with 1 glass of skim milk.
Scrambled Eggs and English Muffin = $1.20
Two scrambled eggs cooked in nonstick spray; serve with toasted whole-grain English muffin topped with 2 teaspoons of I Can't Believe It's Not Butter.
Lunch options:
Lean Pocket and Soup = $2.00
One Lean Pocket sandwich served with 2 cups prepared Campbell's Healthy Request tomato soup.
Taco Bell = $1.98
Two "fresco style" healthy chicken or bean tacos (extra salsa)
Baked Potato with Broccoli and Cheese = 90 cents
One medium baked potato topped with 1 cup cooked broccoli and ¼ cup reduced-fat shredded cheese
Afternoon Snacks:
-5 cups air-popped popcorn (2 tablespoons Jolly Time kernels) = 5 cents
-1/4 cup raw almonds = 20 cents
-1 Polly-O string cheese (from a large bag at a wholesale club) = 16 cents
-1 apple = 50 cents
-1 Nature Valley granola bar packet (from a large box at a wholesale club) = 16 cents
Dinner Ideas:
Chicken, Brown Rice, and Vegetables = $1.00
4-ounce chicken breast (Perdue, from a wholesale club large bag) with 1 cup cooked Uncle Ben's brown rice and 1 cup mixed veggies.
Pasta with Marinara Sauce and Shrimp = $1.70
2 oz dry Mueller's whole-grain penne (1 cup cooked) with ¾ cup marinara sauce and 3 ounces frozen shrimp.
Homemade Turkey Chili with Beans= $1.00
See recipe below.
JOY'S EXTRA-LEAN TURKEY CHILI
Serves 8 for approximately $1.00 per person
Nutrient Analysis (1 serving = 2 cups); Calories: 242; Protein: 24 grams; Carbohydrate: 14 grams; Total fat: 10 grams (saturated fat: 2.5g); Cholesterol: 90 mg; Sodium: 740 mg; Fiber: 5.4 grams.
Ingredients:
- 2 lbs. lean ground turkey breast
- 2 tsp. garlic powder
- 1 tsp. paprika
- 1 tsp. salt
- 1 tsp. black pepper
- 1 tsp. cumin
- 1 tsp. oregano
- 6 tsp. chili powder
- 1/2 white onion, diced
- 1/2 tsp. ground red pepper (add more for hotter chili)
- 2 tsp. flour
- 12 oz. crushed tomato (without paste)
- 15-oz. can of red kidney beans
- 18 oz. water
- Brown ground turkey in a skillet. Drain fat.
- Add 12 ounces crushed tomatoes. Add water. Add garlic powder, paprika, cumin, oregano, chili powder, salt, black pepper, and diced onion and mix thoroughly.
- Cover skillet and simmer for 25 to 30 minutes. Stir every 10 minutes.
- Uncover skillet, add flour, and mix through.
- Add red kidney beans, mix, and let simmer uncovered for 20 minutes.
(Article courtesy of Joy Bauer)
