Healthy on a Budget
11 shopping list items, 11 unique meals, a week of food, a diet packed full of nutrients and flavor.
Not including pantry items :-)
Breakfast: Apple Cinnamon Oatmeal w/ toast (x3)
click to see recipe
 Oatmeal

Oatmeal

1

cup

Oats

1/4

cup

berries and nuts

1

cup

water

1

dash

cinnamon

1

dash

nutmeg

1

For raw Oatmeal

2

1. Put all ingredients into a container or jar, something with a lid.

3

2. Let it sit, overnight, in your refrigerator.

4

3. Stir and eat in the morning.

5

Note: You can prepare this in a jar and take it with you on your way to work.

6

...

7

For Cooked Oatmeal

8

1. Add all of the ingredients to a saucepan,

9

2. Heat over medium heat until it begins to boil.

10

3. Turn off heat and let sit and 5 to 10, depending on how soft you like your oats.

Nutrition Facts

Serving size: Entire recipe (14 ounces).

Percent daily values based on Dietary Reference Intake (DRI) for females 31-50 years.

Nutrition information calculated from recipe ingredients. One of the recipe's ingredients was not linked. This ingredient is not included in the recipe nutrition data.

Amount Per Serving

Calories

614.71

Calories From Fat (15%)

91.15

% Daily Value

Total Fat 10.9g

0%

Saturated Fat 1.98g

0%

Cholesterol 0mg

0%

Sodium 10.53mg

<1%

Potassium 683.78mg

15%

Total Carbohydrates 105.61g

81%

Fiber 17.97g

72%

Sugar 0.13g

 

Protein 26.47g

58%

Recipe Type: Blood Type A, Blood Type AB, Blood Type B, Blood Type O, Blood Type U, Budget Item, Vegetarian

Breakfast: Oatmeal Pancakes (x2)
click to see recipe
 Oatmeal Pancakes

Oatmeal Pancakes

1

cup

milk

¾

cup

Oats

¾

cup

Oat flour

2

Tbs

Sugar

2

tsp

Baking Powder

½

tsp

salt

2

beaten egg yolks

1

Tbs

cooking oil

2

egg whites

1

In a small saucepan, heat milk until hot, stir in oats and let stand for 5 minutes.

2

Preheat frying pan or griddle.

3

Combine remaining dry ingredients in mixing bowl and then add milk/oat mixture.

4

Add oil and egg yolks into the mix.

5

Beat egg white until stiff peaks form, then fold into batter.

6

You know the rest... But just in case you don't.

7

Once the frying pan or griddle is nice and hot, add your cooking oil or butter.

8

Make sure the oil is HOT before you start pouring your pancake batter. Test with a drop of batter to see if it sizzles.

9

Using a 1/4 measure cup to ensure that you have round and uniform pancakes.

10

Do not flip the pancakes until the surface looks a little dry and is full of tiny bubbles.

11

Flip and cook for another 5 minutes or so.

12

Cook both sides until they are golden brown and yellow.

Servings: 6

Nutrition Facts

Serving size: 1/6 of a recipe (3.5 ounces).

Percent daily values based on Dietary Reference Intake (DRI) for females 31-50 years.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories

207

Calories From Fat (27%)

55.68

% Daily Value

Total Fat 6.35g

0%

Saturated Fat 1.69g

0%

Cholesterol 63.29mg

0%

Sodium 398.7mg

27%

Potassium 251.77mg

5%

Total Carbohydrates 30.37g

23%

Fiber 3.57g

14%

Sugar 6.75g

 

Protein 8.62g

19%


Lunch: Sushi
click to see recipe
 Carrot, Apple, Avocado Sushi Roll

Carrot, Apple, Avocado Sushi Roll

2.5

cups

rice, cooked

4

nori seaweed sheets

1

carrot

1

apple

1

Avocado

6

oz

tofu, firm

2

Tbsp

soy sauce

2

Tbsp

soy sauce

1

Tbsp

wasabi (optional)

1

Pre cook rice. You will need about 2.5 cups of cooked rice.

2

Slice tofu into 1/4" by 1/4" sticks like french fries, marinade in 2 Tbsp of soy sauce

3

Cut carrots apples and avocado into french fry shape as well.

4

Assemble sushi as shown in photos below. You will need a sushi roller or flexible cutting board.

5

Serve sushi with wasabi and soy sauce.

Servings: 4

Nutrition Facts

Serving size: 1/4 of a recipe (9.1 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients. One of the recipe's ingredients was not linked. This ingredient is not included in the recipe nutrition data.

Amount Per Serving

Calories

276.22

Calories From Fat (29%)

80.01

% Daily Value

Total Fat 9.55g

15%

Saturated Fat 1.24g

6%

Cholesterol 0mg

0%

Sodium 555.77mg

23%

Potassium 451.92mg

13%

Total Carbohydrates 40.95g

14%

Fiber 5.19g

21%

Sugar 5.21g

 

Protein 8.91g

18%

More Images

Lunch: Avocado Sandwich w/ side salad (x2)
click to see recipe


For each sandwich:
  • 2 slices of Ezekiel Bread
  • Half Avocado
  • 2 leaves of greens or handfu baby greens
  • Salt, herbs, vinaigrette, to taste

Lunch: Load Baked potatoes w/ side salad
click to see recipe
 Loaded Baked Potato

Loaded Baked Potato

2

russet potatoes

1

cup

black beans

1/2

teaspoon

sea salt

1

Tbs

coconut oil

1/4

cup

carrot, shredded

1/4

onion chopped

1

teaspoon

chili seasoning

1

Bake potato for 1 - 1.5 hours at 350.

2

Meanwhile...

3

In a small saucepan, combine the other ingredients. Heat until warm.

4

If using dried beans, those will need to be cooked ahead of time for 2-3 hours.

5

When potato is done...

6

Slice from end to end and squeeze at sides

7

Open the slit and load it up with your toppings

8

Use your fork to mix everything up a bit

9

Enjoy

Servings: 2

Nutrition Facts

Serving size: 1/2 of a recipe (8.6 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients. One of the recipe's ingredients was not linked. This ingredient is not included in the recipe nutrition data.

Amount Per Serving

Calories

307.88

Calories From Fat (21%)

63.14

% Daily Value

Total Fat 7.34g

11%

Saturated Fat 6.01g

30%

Cholesterol 0mg

0%

Sodium 563.67mg

23%

Potassium 1214.61mg

35%

Total Carbohydrates 52.29g

17%

Fiber 10.15g

41%

Sugar 1.3g

 

Protein 10.94g

22%

Lunch: Super Salad (x2)
click to see recipe


For each serving:
  1. 2 handfuls of shredded greens, throw them in a bowl.
  2. Cube 1 carrot stick. Throw them in the bowl.
  3. Cut broccolli head into florettes. Throw them in the bowl.
  4. Get some dried fruit. Throw them in the bowl.
  5. Smother in your dressing of choice.

Dinner: Stir Fry over a bed of Quinoa
click to see recipe
 Stir Fry over Quinoa (utilizing meal formula)

Stir Fry over Quinoa (utilizing meal formula)

1

cup

quinoa

2

tbs

coconut oil

1/8

tsp

sea salt (optional)

1

tsp

cumin

1/2

tsp

turmeric

1/2

tsp

mustard seed

7

oz

tofu, firm

1/2

red onion, minced

2

carrots

1

broccoli

1

Prepare Quinoa as per instructions on package. While it cooks, prepare the stir fry....

2

Heat wok @ medium heat

3

Add 1 Tablespoon of coconut oil

4

Add seasonings and allow to simmer for 5 minutes.

5

Add cubed tofu and broccoli stalks (peeled and cubed, do not add the florets yet!) and toss until fully coated in seasonings. Cover and simmer for 15 minutes.

6

Add carrots, toss, cover, and simmer another 10 minutes.

7

Turn off heat!

8

Add florets, toss, cover, and let sit for 5 minutes.

9

Serve over Quinoa.

Servings: 3

Nutrition Facts

Serving size: 1/3 of a recipe (7.5 ounces).

Percent daily values based on Dietary Reference Intake (DRI) for females 31-50 years.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories

387.97

Calories From Fat (38%)

146.63

% Daily Value

Total Fat 16.99g

0%

Saturated Fat 8.68g

0%

Cholesterol 0mg

0%

Sodium 959.85mg

64%

Potassium 634.39mg

13%

Total Carbohydrates 46.16g

36%

Fiber 6.48g

26%

Sugar 2.96g

 

Protein 15.72g

34%

More Images

Dinner: Tofu Teriyaki with a side of brown rice
click to see recipe
 Wheat Battered Tofu

Wheat Battered Tofu

1

package of Tofu

1

cup

all purpose wheat flour

1

tsp

celery salt

1

tsp

garlic powder

enough water for a nice pancake batter consistency

1

Tbs

high heat oil (coconut, sesame, canola, etc)

2

cups

teriyaki sauce

1

broccoli crown

1

yellow squash

2

carrot

1

Cube tofu 1"x1"x.5".

2

Set aside and allow to drip dry

3

Combine flour, celery salt, garlic powder, and enough water to make a batter (similar to pancake batter.

4

Using a fork, one at a time, pick up tofu cube, swirl in batter until covered (make sure tofu is dry so that batter will stick). Place coated tofu cube in deep fryer (or small skillet, at least .5" deep with vegetable oil) until golden brown on both sides. Let cool (and drip) on metal rack or strainer.

5

In a wok, add 1/4 cup water, Tablespoon olive oil, and cubed carrots. Cover and let simmer for 10 minutes. Add squash and cover, let simmer until everything reaches desired tenderness. Add broccoli and cover. Once broccoli is done, add the teriyaki sauce and cover. Let simmer for 5 minutes, then add the Battered Tofu. Toss for 3 minutes, then serve.

Servings: 1

Nutrition Facts

Serving size: Entire recipe (46.7 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients. 4 of the recipe's ingredients were not linked. These ingredients are not included in the recipe nutrition data.

Amount Per Serving

Calories

1464.27

Calories From Fat (16%)

236.84

% Daily Value

Total Fat 28.68g

44%

Saturated Fat 2.82g

14%

Cholesterol 0mg

0%

Sodium 23814.45mg

992%

Potassium 2584.93mg

74%

Total Carbohydrates 217.86g

73%

Fiber 10.78g

43%

Sugar 91.57g

 

Protein 94.38g

189%

More Images


Dinner: Arroz con tofu
click to see recipe
 Arroz Con Tofu

Arroz Con Tofu

10

ounces

tofu

1

Tbs

Sofrito

Salt to taste

2

carrots sliced

grip-full of Green Beans or Kale Stalks sliced

2

cups

of cooked Brown Rice

2

cups

Vegetable Broth

3

Tbs

herbs (basil, marjoram, parsley, cilantro)

1

Preheat oven to 450 degrees.

2

Cut tofu into (8) 1.5×2.0×0.5 slices

3

Place tofu slices onto baking pan, coat with sofrito and salt.

4

Single layer ingredients evenly onto pan.

5

Sprinkle with herbs.

6

Pour broth over it.

7

Bake for 15 minutes.

8

Broil for another 15 minutes.

Servings: 2

Nutrition Facts

Serving size: 1/2 of a recipe (23.7 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients. 3 of the recipe's ingredients were not linked. These ingredients are not included in the recipe nutrition data.

Amount Per Serving

Calories

560.57

Calories From Fat (23%)

130.6

% Daily Value

Total Fat 15.26g

23%

Saturated Fat 2g

10%

Cholesterol 2.46mg

<1%

Sodium 1780.46mg

74%

Potassium 1016.05mg

29%

Total Carbohydrates 83.15g

28%

Fiber 9.66g

39%

Sugar 4.54g

 

Protein 26.2g

52%

Dinner: Happy Puerto Rican
click to see recipe
 Crispy Baked Tofu

Crispy Baked Tofu

served with Yummy Carrot Potatoes and Garlic Greens

15

oz

tofu, firm

1/2

cup

Oat Flour

1/2

tsp

sea salt

1

tbs

cumin

1

tbs

turmeric

1

tbs

oregano

1

Combine flavorings and oat flour

2

Slice tofu into 1/4 inch thick slices

3

Coat roasting pan with coconut oil

4

Dip tofu into seasoned flour, fully coated both sides.

5

Place tofu, single layered, onto pan.

6

Bake at 375 for 20 minutes

7

Flip tofu over and bake for another 20 minutes.

8

.....

9

To prepare the Yummy Carrot Potatoes.

10

- Cube 1 large carrot and 1 large potato.

11

- Add to casserole dish with 1 Tbs herbs and salt to taste. Toss until fully seasoned.

12

- Roast at 375 for 40 minutes. This can be done when you are baking your tofu.

13

...

14

To prepare the greens

15

- Sautee 2 leaves of Chard, one crushed garlic clove, and 1 Tbsp oil for 5 minutes.

Servings: 2

Nutrition Facts

Serving size: 1/2 of a recipe (8.9 ounces).

Percent daily values based on Dietary Reference Intake (DRI) for females 31-50 years.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories

323.74

Calories From Fat (37%)

120.58

% Daily Value

Total Fat 14.44g

0%

Saturated Fat 1.54g

0%

Cholesterol 0mg

0%

Sodium 198.08mg

13%

Potassium 621.61mg

13%

Total Carbohydrates 30.59g

24%

Fiber 5.85g

23%

Sugar 2.11g

 

Protein 25.83g

56%

More Images


Dinner: Veggie Tacos
click to see recipe
 Veggie Tacos

Veggie Tacos

1

clove garlic -- minced

1/4

onion chopped

1/4

tbs

sea salt

1

tbs

mexican seasoning or your own mix of cayenne, oregano, and parsley.

1

Tbs

oil

15

oz

tofu, firm

1

carrot, shredded

1

red bell pepper, sliced

1

cup

kale, shredded

4

corn tortillas (about 6 inches)

1

Heat wok @ medium heat

2

Add 1 Tablespoon of oil (olive oil, almond oil, coconut oil, whatever)

3

Add crushed garlic, diced onions, and spices.

4

allow to simmer for 5 minutes.

5

Add cubed tofu and toss/stir unitl fully coated in seasonings. Cover and simmer for 15 minutes.

6

Add carrots, brocoolli to wok.

7

Toss until veggies are covered in flavorings. Cover and simmer for 10 minutes.

8

Turn off heat, add greens and toss.

9

Serve with taco shells and enjoy.

Servings: 2

Nutrition Facts

Serving size: 1/2 of a recipe (15.6 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients. One of the recipe's ingredients was not linked. This ingredient is not included in the recipe nutrition data.

Amount Per Serving

Calories

446.45

Calories From Fat (50%)

221.35

% Daily Value

Total Fat 25.75g

40%

Saturated Fat 3g

15%

Cholesterol 0mg

0%

Sodium 2271.7mg

95%

Potassium 786.31mg

22%

Total Carbohydrates 35.21g

12%

Fiber 7.18g

29%

Sugar 7.5g

 

Protein 25.63g

51%



Shopping List



Tofu
Carrots
Broccoli
Potatoes
Leafy Greens
Avocado
Apples
Red Peppers
Onion
Garlic
Ezekiel Bread


Pantry Items
non-perishable items that I buy in bulk and keep in stock
rice, quinoa, seasonings, herbs, sauces (soy, teriyaki), oils, dried beans, oatmeal, golden flax seeds.

Imagine what we could do with 15 ingredients...