Nutriplate - On a budget

This NutriPlate is designed for the AVERAGE On A Budget Plan!
Use NutriPlates as a guide for building smart nutritional habits!

Quick Tips for the On A Budget:

  • Planning your meals will help you stay on a budget, think about your needs, and not overspending on items you don’t need or already have on-hand. 

  • Shopping with a list will help you buy only the items you need at the grocery store. Try to stick to the list.  

  • Buy in-season produce since is generally less expensive.  

  • Buy dry grains such as beans and brown rice. 

  • Buying frozen or canned food is a cheaper option to buy fruits and vegetables as well as protein sources.  

  • Trying online stores like Imperfect Foods is a great option to save money on groceries. 

  • Check your mail and local newspaper for coupons at grocery stores nearby. 

  • Download grocery store apps and find deals and download coupons on your phone.

For a little inspiration, a few meal examples to help get you started...

Breakfast

Egg Sandwich:

  • 2 slices whole wheat bread
  • 2 scrambled eggs
  • 1/2 tablespoon shredded cheese
  • 1/2 tablespoon olive oil
  • 1/2 cucumber, sliced
  • 2 slices of tomato

Preparation:

– Toast the bread.
– Top one slice of toast with tomatoes, cucumbers, and scrambled eggs.
– Sprinkle cheese and olive oil on top; cover with the other slice of toast.

Lunch

Pasta Salad:

  • 1 cup cooked whole wheat pasta
  • 1 cup diced tomato
  • 1 cup diced green beans
  • 1 cup low-sodium beans
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 tablespoon mayonnaise
  • 1 tablespoon lemon juice
  • 2 cups shredded lettuce
  • Salt and pepper to taste

Preparation:

– In a large bowl, mix mayonnaise, lemon juice, salt, pepper, paprika, and cumin.
– Add pasta and the remaining ingredients.
– Toss to combine and coat the pasta.

Dinner

Stuffed Potato:

  • One large russet potato
  • 1 chicken breast
  • 1 tablespoon olive oil
  • 1 teaspoon rosemary
  • 1 teaspoon basil
  • 1/2 cup water
  • 1/4 shredded parmesan cheese
  • 1 tablespoon tomato sauce
  • Salt and pepper to taste

Preparation:

– Add chicken, olive oil, salt, pepper, basil, oregano, tomato sauce, and water to a skillet. Cook for 2 -3 hours.
– Bake potato at 400 F for at least 45 minutes.
– Microwave option: Pierce potato several times with a fork and microwave on high for anywhere from 3-12 minutes.
– Stuff potato with chicken and top it off with parmesan cheese.

Snack

  • 2 tablespoons peanut butter
  • 1 apple

Snack

Yogurt Parfait:

  • 1 cup Greek yogurt
  • 1/2 banana
  • 1/4 cup trail mix
  • 1/4 teaspoon cinnamon

Preparation:

– Mix yogurt with trail mix.
– Place banana slices on yogurt mixture.
– Sprinkle cinnamon on top.

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And one more thing

add these to your grocery list!

Recommended Veggies and Fruits

  • Lemons and oranges
  • Cucumbers
  • Zucchini
  • Bananas
  • Frozen berries
  • Frozen asparagus
  • Baby carrots
  • Lettuce
  • Apples
  • Pineapple
  • Melons
  • Tomatoes
  • Green beans

Recommended Proteins

  • Edamame
  • Canned or dry beans and lentils
  • Eggs, canned tuna, or chicken
  • Sardines
  • Ground Chicken
  • Whole chicken
  • Peanut butter
  • Fat free Greek yogurt

Recommended Carbohydrates

  • Brown rice
  • Potatoes
  • Whole wheat bread
  • Whole wheat flour
  • Whole grain pasta
  • Beans
  • Oatmeal
  • Tofu

Recommended Healthy Fats

  • Peanuts
  • Walnuts
  • Almonds
  • Avocado oil
  • Canola oil
  • Coconut oil
  • Eggs
  • Animal fats
NUTRIPLATES™

Learn about other Nutriplates recommendations

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