Healthy/Affordable Foods
JayManPerkins
Posts: 22
List as many cheap yet healthy foods or meals that you can think of to share with the group!
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Replies
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Broccoli
Cabbage
Carrots
Spinach
Yoghurt
Cottage Cheese
Lentils
Chick Peas
Eggs
Peanut Butter
Some kinda Fish-Seafood
Seaweed
Mushrooms0 -
They are all great foods and thank you for posting them.
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Hello!!! newbie here. I am making chicken stuffed pablano peppers tonight for dinner. basically you cut the tops and de-seed the peppers. take cooked shredded chicken...can even use any leftovers in this recipe. season the chicken with salt, pepper, garlic, and adobo seasonings..to your taste. length wise, cut the peppers, add the chicken. place in baking dish, cover with tinfoil and bake on 350* until peppers are tender (30-45 minutes) while peppers are cooking, in a microwave safe bowl, melt together 2 ounces of reduced fat cream cheese and milk...until smooth. approx. 3-4 minute cooking time depending on the microwave. once melted and smooth, add in 2 tablespoons of fatfree sourcream and 1/4 cup 2% milk mexican-style cheese or any other cheese you like...stir until completely melted (you may need to microwave another minute) once peppers are done, pour this mixture over the peppers and place back in the oven for about 10 more minutes...low-fat, low carb and packed full of protein and yumminess.0
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Sadly where I live all produce is marked way up but I still buy my stables.
Chicken
Tuna
Salmon
Cottage cheese
Greek yoghurt
Spring mix
Romaine lettuce
Broccoli
Cauliflower
Almonds
Any fruit especially berries
Coconut oil0 -
Thank you! I will have to try this!Hello!!! newbie here. I am making chicken stuffed pablano peppers tonight for dinner. basically you cut the tops and de-seed the peppers. take cooked shredded chicken...can even use any leftovers in this recipe. season the chicken with salt, pepper, garlic, and adobo seasonings..to your taste. length wise, cut the peppers, add the chicken. place in baking dish, cover with tinfoil and bake on 350* until peppers are tender (30-45 minutes) while peppers are cooking, in a microwave safe bowl, melt together 2 ounces of reduced fat cream cheese and milk...until smooth. approx. 3-4 minute cooking time depending on the microwave. once melted and smooth, add in 2 tablespoons of fatfree sourcream and 1/4 cup 2% milk mexican-style cheese or any other cheese you like...stir until completely melted (you may need to microwave another minute) once peppers are done, pour this mixture over the peppers and place back in the oven for about 10 more minutes...low-fat, low carb and packed full of protein and yumminess. 0 -
Just be careful and shop organic when it's necessary. There is something called the Dirty Dozen...if you Google the term, you'll see 12 foods that must be organic. I have to try and stay away from as many pesticides as I can...but I'm also far from rich...so the Dirty Dozen is where I live organically
Also, be careful about buying farm raised fish. Particularly with salmon, farm raised filets have way too much mercury and toxins. BumbleBee (the tuna people) have a pouch of wild alaska caught salmon. It is CHEAP delicious and perfect for salads and sandwhiches. It also goes great with quinoa and veggies. Quick, easy, cheap, and delicious.0 -
banana
Yogurt
Apples
Bean burritos
Water
Crystal light0 -
I tend to stick with the same foods, but change the seasoning
Chicken breast
Ground turkey
Broccoli
Cabbage
Tomato
Spring mix
Greek yogurt
Cottage cheese
Mustard - anything but plain. Love the super spicy stuff, nothing sweet0 -
OATS
But you could be like me eat egg sandwiches for a week.
Wheat Bread - 2 slices - 120 cal - 1 fat - 8 pro - 22 car
Butter - 1 tbsp - 70 cal - 7 fat - 0 pro - 0 car
Egg Whites - 1/3 cup (about 2 egg whites) - 50 cal - 0 fat - 10 pro - 0 car
I ate 10 a day which fit my macros perfectly - 2400 cal / 80 fat / 180 protein / 220 carbs.
Per day I spent 3.79 on egg whites, 1.50 on bread, and about 1.00 on butter. That's 6.29 a day.0 -
Bumping this for later
This is the exact type of thread that I need. Thanks! 0 -
I'm making turkey chili tonight. Ground Turkey breast browned, dry black beans, dry pinto beans, dry navy beans,about 3 or 4 cups of water, 4 whole tomatoes diced, red bell pepper chopped, onion chopped, I like heat so habanero peppers finely diced, and chili seasoning. I do 1/2 c of each of the beans put it in the crock pot to cook and it's only about 1600 calories for the entire pot so depending how big your portions are it can be very low cal. Could add a tomato sauce and beef broth for more flavor0
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I've spent less than $100 a month on groceries for myself since April 2013 and have lost about 40 pounds. I don't belong to a gym and don't heavily exercise -- I walk to work and like to hike on the weekend. I am a woman age 59, within 8 pounds of my goal weight.
My basic diet is not that exciting, but it works for me and is easy to make.
Breakfast:
steel cut oats with a chopped apple. I buy Bob's Red Mill brand and order from Amazon because I can get lower prices than in the store. You can also buy them in bulk (a generic brand) at health food stores. They taste better than oatmeal and are great for lowering cholesterol. I cook one pack at a time, which covers breakfast for 4-5 days.
Lunch and dinner:
Lentils (dried, from the grocery store, between 99 cents and $1.20 a pack. One pack = 4 meals. Lentils don't have to be soaked and cook in 20-30 minutes. One cup has 18 grams of protein, or the protein of 3 eggs.)
Brown rice (anywhere from 99 cents for a generic bag to $4.00 for a bag of organic)
Vegetables (onions, carrots, squash, tomatoes, peppers, etc.)
Leafy greens (I steam a lot of kale and collards)
Olive oil (I add for stir fry, plus for good fat. Sometimes I eat avocados for the good fat)
Spices (I like some of the salt free, MSG-free spices from the McCormick Perfect Pinch line)
Once in while I eat soup, different beans from lentils, or eat out, but the above is basically it.
Simple meal with protein-rich lentils (18 grams of protein per cup):
Cook 1 cup of brown rice in a rice cooker (cooks in 20 minutes or so)
Chop up a butternut squash in small chunks.
Put in a large soup pot.
Add 1-2 cups of dried lentils (1 dry cup - 2 cups cooked, so figure out how much you need)
Cover everything with water, bring to a boil, then cover with a lid and simmer for 20-30 minutes or until done.
When the lentils and squash are almost, done, steam some kale (do not boil -- the boiling destroys the nutrients. Kale is great for your immune system, per the Mayo Clinic, but should be steamed)
When ready, serve brown rice with the lentils and squash and steamed kale.
This can be seasoned at the table with shoyu (a Japanese soy sauce) and sea salt.
You can also put in a strip of kombu with the lentils while they are cooking (it aids in digestion). Buy kombu at the grocery or health food stores.
Butternut squash cooked with lentils this way is delicious!0 -
eggs
lentils
dried navy beans
any fresh greens -kale, collards, turnip etc
ground turkey
lean ground beef
frozen veggies
brown rice or quiona
you get it0 -
Kale is super cheap
pinto and black beans
spinach
apples
brown rice
eggs
lentils
celery
carrots
ice berg lettuce
whole grain cous cous0 -
I make my owns soups for lunch each day. This week I am on lentil, bean, tomato and chilli. Cheap to make, low in calories and high in protein! I'm also making my own seitan (protein rich meat substitute made from wheat gluten), only £3.60 for a bag of wheat gluten and it will last me about a month!0
