How to do this:
1) Eat a healthy (and cheap) breakfast at home. Slow cooked oats are a great source of low fat, high fiber, filling calories that will hold you over until you get to lunch. Add some fresh or frozen berries to this and boom, even better. (vs. the cost of a chain store bought donut, muffin, egg sandwich, etc... much cheaper).
2) Lunch - plan ahead. On the weekend get a loaf of whole wheat bread or a pack of whole wheat pitas. Then use your imagination on what to fill with - hummus and veggies, turkey and swiss cheese, tuna salad made with low fat mayo, lemon juice, celery and slices of apples on the side. Even PB and J - or Almond Butter and Jam (just a teaspoon) on Whole Wheat bread with an apple/ orange/ cut up melon/ carrots/ celery/ peppers, etc. with a bottle of water from is less expensive than a store bought lunch with a soda or drink.
Use that free time you would spend buying your lunch to go for a walk!
3) Dinner - ok, here is where the recipes come out. You've heard of meat less Mondays - well for the most part meatless anyday will be cheaper. Think of homemade Lentil Soup or African Cauliflower Soup. Either of these with a side salad and a whole grain such as bulgar or quinoa will fill you up but not fill you out. Try to leaner version of a favorie "Chicken Parmesan" and instead of pasta, have it with string beans or asparagus (which is now in season and will be cheaper in the spring and freshed and more local!).
Finish the meal off with fresh fruit, plain yogurt, a homemade fruit pop (yes, you can take grape, pomegranate, orange juice and freeze in a pop mold or in individual cups). Or air pop some popcorn (1/3 c popcorn in a brown paper bag in the microwave till it stops popping). Craving something sweeter - 1 little bite size piece of dark chocolate (feeling really adventurous- heat in microwave for 10 seconds and dip fruit into the chocolate. Don't forget to drink lots of free (calorie and cost) water during the day...
North African Cauliflower Soup
2 ½ c chopped onions
2 T olive oil
2 potatoes diced
1 med head of cauliflower (about 5 c chopped)
2 t ground cumin
1 ½ t ground fennel
4 c hot water
1 T vegetable bouillon powder or 1 cube
Salt and pepper to taste
Sauté the onions in the oil in soup pot over med heat for 5-10 min. Stir in the cumin, fennel, and diced potatoes, cook for a min. Then add hot water, cover and turn up heat and bring to a boil. Add the cauliflower and bouillon and return to a boil. Then lower heat and simmer, covered for 10 min. In a blender or food processor puree the soup until smooth, add salt and pepper. Garnish with tomatoes, chives or scallions.
(adapted from Moosewood Restaurant Cooks at Home)
Grilled Chicken Parmesan
4 4oz trimmed boneless skinless chicken breasts
Olive oil spray (can make your own sprayer and save money not using the store- bought ones)
Salt and pepper to taste
½ c. tomato sauce (low salt, low fat, low sugar)
6 T finely shredded low- fat mozzarella cheese
2 t grated reduced fat parmesan cheese
Preheat oven to 350, preheat a grill to high heat. Lightly mist both sides of chicken with olive oil and season with salt and pepper. Grill the chicken, turning once, for 3-5 min per side, or until no longer pink inside and juices run clear. Transfer to baking dish. Top each breast with 2 T warmed tomato sauce, 1 ½ T mozzarella, and ½ t Parmesan. Bake for 3-5 min, until cheese is melted.
(adapted from The Biggest Loser Family Cookbook)
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Thanks, happy holidays, and have a great week!!!
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