Do you think that eating healthy is expensive? Well think again. The truth is that you can eat healthy without spending a fortune. It may require a little work on your part, but it is worth the effort.
The three biggest tips anyone can give you are: plan ahead and by food items that are on sale, buy store brands rather than national brands, and buy in bulk either online or from a shopping club, such as Costco, Sam's Club or similar stores. (Watch for the cost of online shipping charges and club memberships). Below are a few ideas for breakfast, lunch, dinner and snacks. The prices used are based on Arizona prices. Prices may vary at other locations. All items were bought on sale, using the store brand or in purchased in bulk.
Breakfast meals under $2.00
Bread with peanut butter and fruit:One slice of whole-grain bread (on sale) with one teaspoon of peanut butter; enjoy it with an orange or half of grapefruit. Buy all items on sale.
Oatmeal with raisins: ¾ cup of quick oat; 1 ½ cups of water; 1/3 cup of non-fat dry milk; ¼ cup of raisins, ¼ cup of sugar-free maple syrup, ½ teaspoon sugar substitute and 1 teaspoon cinnamon.
Scrambled eggs and cheese and salsa: Sauté onions, cilantro and tomatoes or ½ cup salsa and scramble two eggs with mixture. Add two tablespoons of reduced-fat shredded cheese.
Lunch meals under $2.00
Peasant lunch: A bowl of homemade soup accompanied by fresh fruit, an ounce of cheese and one slice of whole-grain bread; or a bowl of homemade soup with a salad.
Sandwich and salad: one-half tuna salad sandwich made with fat free mayo and salad. Save leftover tuna salad for another day.
Baked potato with broccoli and cheese: Top one medium baked potato with one cup cooked fresh or frozen broccoli and ¼ cup reduced-fat shredded cheese.
Cheap dinner ideas for under $2.00
Chicken with rice and veggies: 4-ounce chicken breast with 1 cup cooked rice and 1 cup mixed veggies.
Top Ramen with vegetables and shrimp: 1 package top ramen (prepared as instructed on package); add one cup frozen broccoli, (or cauliflower, green onions, corn or other vegetables) and canned shrimp, (or tofu, scrambled egg or other protein). 1 package of Top Ramen can be divided into two servings.
Salmon patties with homemade soup, salad or bread: See salmon patty recipe below.
Ingredients
- 1 (7-ounce) can salmon, drained
- 2 tablespoons green onions
- 1 egg white
- 1 tablespoon fat free Italian salad dressing
- 1/4 cup bread crumbs
- Canola or olive oil cooking spray
Directions:
In medium bowl, combine salmon with the next four ingredients.
Make four patties. Spray nonstick skillet with cooking spray and heat over medium heat. Fry patties on both sides until lightly browned.
Snacks for under $1.00
- Flavored sugar free gelatin with canned fruit
- ¼ cup nuts
- 1 string cheese (from a large bag at a wholesale club)
- 1 piece of fruit: apple, orange, pear, or 1 bunch of grapes
- ¼ cup homemade trail mix (buy ingredients when on sale)
As a retired person, I looked for ways to pinch my pennies. I found that I could save on everyday shopping and many other ways I spend my money. My name is Chuck Plake and I have designed two Websites to publish my findings: http://www.CheapskateDiet.com and http://www.CheapskateDiet.info I am a Cheapskate who is always on a diet.
