Eating Healthy on a Budget

Eating healthy takes a little effort, but it's so worth it and it doesn't have to cost an arm and leg.  If I hear one more person say "it's too expensive to eat healthy", I am going to scream!  What do you think it costs you and me in insurance premiums due to obesity related illnesses?  (Stepping off my soap box!)

Delicious, nutritious meals don't have to be expensive or difficult to prepare.  I am going to show you that you can eat very healthy on a budget.  The real key to success is planning and using fruits and vegetables that are in season.  I did a little research of my own at the grocery today.  Here's how it all breaks down.  I was able to buy the following for $45.

Oat meal - once canister of rolled oats is 13 servings @ $.33 per serving
Brown rice - one bag is 20 servings @ $.16 per serving
Organic large box of salad - approx 8 small/medium salads @ $.50 per serving
Organic boneless chicken - 1 pound is at least 4 servings @ $1.25 per serving
Short cut carrots - one bag is approx 6 servings @ $.17 per serving
Fage greek yogurt - one medium container is 4 -1/2 cup servings @ $.88 per serving
Apples - on sale $1.00 per pound is approx 3 apples @ $.34 per serving
Blueberries - $3.00 per box is approx 3 servings @ $1.00 per serving
Broccoli - 3 good size crowns is approx 4 servings @ $.50 per serving
Avocado - 1/2 of one avocado is approx 1 serving @ $.50 per serving
Cuties (clementines) - bag of approx 12-14 cuties @ $.33 per serving
Almond Milk - 1/2 gallon is approx 8 servings @ $.38 per serving
Multigrain pita - 4 whole is approx 8 servings @ $ .38 per serving
Roma tomato - 1 @ $.39
Cucumber - 1 large hot house is approx 4 servings @ $.63 per serving
Bunch of cilantro - $2.00
Bananas - 4 @ $.20 per serving
1 Lime - $.89 each
1 Dozen large eggs on sale for $1.00 per dozen - less than $.09 per serving

How many nutritious meals and snacks do you think you could make out of all the items listed above?  Quite a few, right?  Add a few spices from your cupboard, maybe a little olive oil or couple tablespoons of salsa, a few nuts and the possibilities are endless!  Use your imagination, get creative.

Here are some healthy meal/snack ideas:

Breakfast - Oatmeal w/almond milk and fresh blueberries or 1/2 cup greek yogurt, fresh fruit, and a couple tablespoons home made, low-fat granola  (I like to add a teaspoon or two of ground flax, wheat germ, and a few walnuts to oatmeal)

Snack - 1/2 C greek yogurt and a banana or an apple with almond butter or celery with peanut butter or a couple cuties

Lunch - Salad in 1/2 of a pita pocket or tuna with multi grain pita chips (recipe to follow) and an apple or quinoa salad with tomato, cucumber, and sliced almonds (add chicken, add black beans, or serve with a tilapia fillet for added lean protein)

Dinner - Guacamole with cilantro lime rice and grilled chicken or baked chicken with steamed veggies or a big salad with grilled chicken, diced squash, dried cranberries, pine nuts, feta cheese

Dressing - Canola oil, line juice, and a little honey or balsamic vinegar, olive oil, brown mustard, a little sugar if you don't like the acid, dash of garlic salt, and a couple turns of black pepper from the grinder

Baked Pita Chips - preheat oven to 250 degrees, cut pita rounds into triangles, put on non-stick baking sheet.  Bake for a total of 45 minutes, turning the chips every 15 minutes.  Turn oven off at end of 45 minutes and allow to cool.  Store in airtight bag or container

So...you tell me?  Do you still think eating healthy is expensive???