I know how hard it can be to hit your macros, not break your budget and choose healthy foods; that is why I want to help you achieve that. In order to reach your goals you need to plan ahead. You should plan your breakfast, lunch, dinner and snacks ahead of time. You can even use this link to calculate the cost of your own recipes: http://sensetosave.com/frugal-tools/recipecostcalc/
Below is a menu representative of something I would eat day to day. My macro profile changes based on my goals, activity and current weight and yours should too! If you are curious about how to calculate your macros please click here.
Breakfast:
- -2 egg whites
- -2 oz. frozen blueberries
- -40g serving quick oats
- *Sugar free sweetener from work
Total cost for recipe: $0.78
Macros: 3 g F/ 35g C/ 15g P
Calories: 232
Lunch:
Seasoned Baked Chicken breast with Jasmine Rice and Sweet Potatoes
-120g chicken breast @ 1.99 a lb.
-Whatever seasonings you have in your cabinet
-1 Tbsp. Trader Joes Spanish Olive Oil (1 Liter Bottle))
-120g Sweet Potato at .99 cents a lb.
-3/4 cup prepared Jasmine Rice (made with water only)
Total cost for this recipe is: $1.05
Macros: 16g F/ 57g C/ 33g P
Calories: 514
Dinner:
-120g ground turkey (93 percent lean ground turkey Cotsco) @ $4.37 a lb.
-1/2 cup Pasta Sauce
-1/4 cup part skim mozzarella cheese
-Handful spinach (16 oz Cooking Spinach Bag)
-100 g spaghetti squash at .99 cents a lb.
-1 Tbsp. Trader Joes Spanish Olive Oil (1 Liter Bottle))
Total cost for recipe: $ 3.05
Macros: 30g F/ 16g C/ 32g P
Calories: 468
Total Meals Cost a Day: $4.88 US
Snack 1:
Cottage Cheese with Berries
-115 g 1 % cottage cheese (16 oz. store brand 1.75)
-2 oz. frozen blueberries
Cost for Snack: $ .85
Macros: 1g F/ 11g C/ 15g P
Calories: 115
Snack 2:
-2 Hardboiled eggs
-Hot sauce (if you have)
-1 Thomas’s Wheat English Muffin
Cost for snack: $ .56
Macros: 12g F/ 27g C/ 17g P
Calories: 283
Snack 3:
-1 broiled pear
-1 tbsp. honey
-8 oz non-fat plain Greek yogurt
Cost for snack: $1.45
Macros: 0g F/ 54g C/ 23g P
Calories: 290
Total Daily Snacks Price: $ 2.86
Total Daily Food Cost: $ 7.74
Daily Macros from this Menu: 63g F/ 201g C/ 135g P
Calories: 1,902
Try this out and tag me in your post.
Happy Saving!
xo, Lauren
