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.
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
References for this NutriPlate.
NUTRIPLATES™
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