Eat Healthy Under 8 Dollars a Day!

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

Related image

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

Image result for chicken  Rice Sweet Potatoes

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

Image result for ground turkey bolognese spaghetti squash

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

Image result for cottage cheese with berries

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

Image result for hard boiled egg english muffin hot sauce

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

Image result for broiled pear yogurt

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

Birthday Cake Protein Shake

I’ve made this shake before with and without Funfetti cake mix. This one is the healthified version without the cake mix and I can barely tell the difference! The birthday cake protein is what really makes it on this one. I used regular plain yogurt but it would taste even better with low-fat Greek yogurt. Try to remember sprinkles make everything more fun!

img_2882img_2883

Birthday Cake Protein Shake Ingredients:
-50g plain yogurt (frozen into cubes)
-1 scoop Optimum Nutrition birthday cake whey protein powder
-60g banana frozen
-1 serving almond milk
-1 Truvia packet
-2 sprays spray butahh
-1 tsp. vanilla extract
-1-2 cubes of ice
-Spranks

Directions:
-Add all ingredients into blender
-Mix together until solid, add more ice as needed
-Serve with a straw and top with sprinkles

Macros: Fat (g): Carb (g): Protein (g): Calories:
Macros for 1 Shake 3g 28g 31g  263

*Makes 1 Shake*

Blueberry Bliss Protein Muffins

bbmufin2 bbmuffin

These muffins are moist and fluffy. You will never believe they are actually good for you. Each muffin packs almost 11 grams of protein, making it contain more protein than most diet bars on the market. Bonus these can be eaten all warmed up with butter spray on them. 🙂

Blueberry Bliss Protein Muffin Ingredients:
-90g fresh blueberries
-2 servings Trader Joe’s toasted coconut pancake mix
-1 scoop Lean Body for Her vanilla protein powder
-1 giant spoonful of baking Truvia
-1 tsp vanilla extract
-2 tbsp plain non-fat Greek yogurt
-2 tbsp plain almond milk
-2 egg whites

Directions:
-Preheat oven to 350 degrees F
-Mix all ingredients in large bowl
-Grease muffin tin with coconut oil
-Fill up 4/6 large muffin tin holes or if using a regular size muffin tin the batter should make 6
-Bake for 22 minutes

Macros Fat: Carb: Protein: Calories:
1 Large Muffin 3 g 25.7 g 10.7 g 173
All Muffins (Large or Regular) 13.5 g 103 g 43 g 706
*Makes 4 Large Muffins or 6 Regular Muffins, Serves 2-4*