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