Healthy on the Cheap Day 2 and 3

I’ve received a few questions that I wanted to answer to help in your Healthy on the Cheap adventure:

1. Steel Cut Oats aren’t always everyone’s favorite. Replace them with rolled out or quick oats if needed.

2. It’s always better to buy organic foods and yes they can be more expensive. Here is the link to whats called the dirty dozen which is foods you should definitely buy organic.

3. When it comes to animal products you should buy from a source that you have background info on. Ask questions like where was it raised? what was it fed? did you use any antibiotics? Whatever the animal ingested, you will ingest.

Shopping List

Chunky Natural Peanut Butter– contains tons of protein to re-build muscles and mono-unsaturated fats for heart health.

16 ounces Canned Crushed Tomatoes– rich in anti-oxidants that protect against most cancers.

Garlic– loaded with antioxidants that decrease blood pressure and protect against cancers.

broccoli– 1 ounce contains more Vitamin C than any other fruit and has more calcium than a glass of milk.

Carrots– a rich source of carotene and Vitamin A, protecting you from skin, lung, and oral cancers.

Red Onion– contains quercitin which keeps our memory in tip-top shape!

Hummus– contains garbanzo and tahini which when mixed together is a complete protein! A staple to any vegetarian diet.

Whole Wheat Spaghetti– loaded with fiber and an alternative to regular, white spaghetti.

Whole wheat tortillas– a great alternative to flour tortillas. Try corn tortillas if these don’t work for you!

Can of Black Beans– loaded with fiber to help our digestion health.

Avocado– considered a “nutrient booster” enabling the body to absorb more of the nutrients of the food its eaten with

Day 2 Healthy on the Cheap Meals

Breakfast– Whole Wheat Bagel Thin with Chunky Natural Peanut Butter

Lunch– quinoa salad with tomatoes, broccoli, carrots, red onions, and almonds and goat cheese crumbles

Snack-carrots and hummus

Dinner- sautéed Chicken with whole wheat spaghetti and homemade tomato sauce (recipe is below)

Day 3 Healthy on the Cheap Meals

Breakfast- oatmeal with 1 tablespoon of peanut butter and diced apples

Lunch- Left over spaghetti and tomato sauce with steamed broccoli and carrots

Snack- Apples with 2 tablespoons peanut butter

Dinner- Whole wheat tortilla wrap with black beans, red onions, tomatoes, avocado (Vegetarian NIGHT!)

Quick and Healthy Tomato Sauce

1 16 ounce can of crushed tomatoes

2 cloves of garlic, crushed

Salt and Pepper

Olive oil

1. Pour about a tablespoon of olive oil in a pan and add the garlic. Saute till golden and then add the tomatoes and stir. Let simmer. Add a pinch of salt and pepper to taste.

In Health and With Grace,

Tricia

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