Healthy on the CHEAP- Day One

Eating healthy foods can get a little expensive. Organic, natural foods don’t cost the same as a box of Mac’ and Cheese or a can of soup. So, how do you eat healthy AND feed your family? I’m here to help! For the next 7 days I’m going to give you menu ideas, shopping lists, and nutritional guidance to eat healthy, eat cheaply, and ways to make it fun!!! Follow along for a complete week of good food you can make quick and cheap!!!

Each Day I’ll give you a shopping list so that by the end of the 7 days the ingredients are intermixed so that you use, for example, apples a few different days, quinoa a few different days, and chicken a few different days. Then I’ll list out the meals for you for the day that you’ll be able to intermix with your 7 day shopping list. PLUS I’ll tell you why these ingredients are good for you!!!

Day One of Healthy on the Cheap

Shopping List

Quaker Steel Oats Oatmeal– It takes your body a bit of time to digest this complex carbs, leaving you fuller for longer so you won’t snack before lunch. Oatmeal is also loaded with fiber which cleans out your digestive system and may lower your bad cholesterol

Apple– “An Apple a Day Keeps the Doctor Away.” Apples are loaded with anti-oxidants that fight off free radicals in your body.

Cinnamon– This spice slows the rate that your stomach empties after meals thereby helps to control blood sugar.

Agave nectar A great substitute for table sugar.

Amy’s Organic Soup– I love these soups. They have natural, organic ingredients and have vegan and vegetarian options.

Thomas Whole Wheat Bagel THINS- These are only 110 calories, high in fiber, no fructose corn syrup and no trans fats.

Goat Cheese Crumbles– Lower in fat than cow cheese, high in Vitamin A, and usually it’s not processed (but check the label!!)

Quinoa– I can’t say enough about this little seed of protein. If you aren’t eating quinoa you are missing out!

Cherry tomatoes– Lycopene protects against cancer and other free radicals.

Zucchini- Loaded with fiber, vitamin C and vitamin A

Chicken– As you know I’m a vegetarian but since I know not everyone is (although please consider this way of life or at the very least Meatless Mondays). Chicken does contain protein. Buy ORGANIC chicken only and whenever possible purchase at a farm or farmers market so that you know where your chicken is coming from, how it was raised, what it ingested, and what you are about to eat when you eat it. Be smart, know your animals.

Pine Nuts– Contain monounsaturated fats that lower bad cholesterol

Olive Oil– Full of antioxidants and mono-unsaturated fats

Almonds– Rich in Vitamin E, calcium, and iron. Also high in calories so limit to no more than a handful a day.

Day One Meals:

Breakfast: Oatmeal with apple, cinnamon, and agave nectar. If you have kids serve the apples on the side and let them add them in on their own. 

Lunch: Soup with a toasted bagel and goat cheese. Serve on your best dishes, after all, goat cheese is fancy right?

Snack: A handful of Almonds. I have a “nut” dish I use at home that I got in Napa. It’s an easy way to not overeat the almonds and to add some elegance. A serving of almonds fits nicely into an Altoids tin if you need them “on the go”!

Dinner: Quinoa with pine nuts, sautéed veggies, and sautéed chicken. Make dinner a family affair. I know it’s so 1950’s but this is one tradition we need to bring back. A fun game to play is high/low. Go around the table and everyone gives their low for the day and their high for the day. 

Enjoy!

In Health and With Grace,

Tricia

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