With your Budget Pantry List and healthy eating tips you’re now ready to jump into the fun part: the eating! We’ve mapped out seven days guaranteed to give you a bang for your nutrition buck.
SUNDAY
- Breakfast: A baked apple with four ounces of plain grits and cinnamon; eight ounces of milk
Cost: $2.18 - Lunch: Cannellini bean salad; pumpkin/apple muffin; green smoothie
Cost: 93 cents - Dinner: Salmon burger on 100 percent whole wheat Arnold thin with steamed broccoli
Can sub another frozen burger, such as turkey
Cost: $1.90 - Snack: Seasonal fruit cup
Cost: $1.00
MORE: Track your progress with the Eat Pretty Quiz
MONDAY
- Breakfast: A cup of plain, fat-free yogurt with walnuts and frozen blueberries (thawed and pureed)
Cost: $1.77 - Lunch: Egg white frittata with your choice of frozen vegetables; 100 percent whole grain toast
Cost: $1.11 - Dinner: Lentils with brown rice with frozen spinach and fresh carrots
Cost: $2.00 - Snack: An ounce of unsalted peanuts, with an ounce of raisins
Cost: 19 cents
TUESDAY
- Breakfast: Egg whites and frozen spinach scramble with 100 percent whole wheat toast; orange juice
Cost: $1.11 - Lunch: Frozen broccoli/leek soup; quinoa with mixed frozen vegetables
Cost: $1.50 - Dinner: One half cup Sloppy Jim’s with one cup 100 percent whole wheat pasta; cut apple
Cost: $2.33 - Snack: 100 percent whole wheat crackers with one tablespoon of natural peanut butter
Cost: 90 cents
WEDNESDAY
- Breakfast: One half cup of oatmeal or whole grain cereal, with one cup skim milk and an ounce of raisins
Cost: 74 cents - Lunch: Quinoa with your choice of vegetables in a whole wheat wrap; frozen berries
Cost: 97 cents - Dinner: Black bean burger on whole wheat Arnold thin with frozen mixed fruit salad
Cost: $1.22 - Snack: Homemade hummus with red pepper sticks
Cost: $1.22
THURSDAY
- Breakfast: Grilled peanut butter and banana, with frozen mixed berries
Cost: $1.25 - Lunch: Four ounces of grilled chicken breast atop two cups of fresh spinach
Cost: $2.50 - Dinner: Frozen mahi mahi with baked potato; fat free yogurt; green beans
Can sub any burger - Snack: String cheese; handful of dried apricots
Cost: $1.32
FRIDAY
- Breakfast: A cup of whole grain cereal with one cup of skim milk and cut strawberries
Cost: 70 cents - Lunch: Whole grain wrap with fat free refried beans, canned salsa and lettuce
Cost: $1.10 - Dinner: A cup of black beans and one half cup of brown rice; four ounces of frozen chicken breast
Cost: $1.63 - Snack: Baked sweet potato kale chips
Cost: $1.00
SATURDAY
- Breakfast: Hard boiled egg sliced; two slices of whole grain toast; fresh apple
Cost: $1.46 - Lunch: Whole wheat pita with canned salmon, one tablespoon olive oil and vinegar, plus cut celery
Cost: $2.00 - Dinner: Fat free tuna burgers on whole wheat Arnold thin with sweet potato fries and frozen broccoli
Can sub any burger
Cost: $1.67 - Snack: Air popped popcorn with one ounce of almonds
Cost: 40 cents
