Healthy On A Budget Part 1

I constantly hear people say that eating healthy is expensive, well I say that’s bologna!!!!

I challenged myself to spend around $40 on groceries for the week and ended up spending $43.

It wasn’t exactly easy, especially since I am used to shopping for two and having a slightly bigger budget. But, with a little positivity and creativity I was able to kick ass and eat healthy all week!

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Tips for shopping on a budget:

  • Buy items in the bulk section
  • Only bring cash, so you have no choice but to stay within the budget
  • Plan out your bigger meals for the week

Key items to buy:

  • Carbs: Quinoa, brown rice, whole wheat bread, oats
  • Protein: eggs, canned beans, tilapia/turkey meat/or chicken
  • Fats: Peanut butter, nuts (almonds/cashews), avocado
  • Fresh & frozen fruits and veggies

Day 1:

  • Breakfast: Oatmeal, blueberries, and 2 slices of whole wheat toast
  • Snack: Homemade hummus, cucumbers, and baby carrots
  • Lunch: Vegetarian Chili
  • Snack: Greek yogurt and homemade granola
  • Dinner: Cilantro lemon tilapia, quinoa, steamed veggies over a bed of lettuce
  • Dessert: Dates, peanut butter, and chocolate chips

Exercise: 6 mile run

Vegetarian Chili

1/2 onion, chopped
2 garlic cloves
1/2 green bell pepper
1-15oz can white beans
1/2-15oz can garbonzo beans
1 cup broth or water
1 tbsp chili powder
1 tsp cumin
Salt & pepper

Place all ingredients in a large pot and allow to simmer for 30 minutes. Serves 3. Cost per serving: $1.70

Tilapia bowl

1 tilapia fillet
1/4 lemon, juiced
1 tbsp cilantro, chopped
Salt & pepper
1/4 cup quinoa, cooked
1 cup steamed veggies
1 cup lettuce

Directions for tilapia: Preheat oven to 350*F. Rinse the tilapia and then pat dry. Squeeze lemon, sprinkle cilantro, and season tilapia. Bake for 12-15mins.
Cost per serving: $1.50

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Day 2:

  • Breakfast: Omelet sandwich, oranges, and peach smoothie
  • Snack: Homemade hummus and carrots
  • Lunch: Vegetarian Chili
  • Snack: Greek yogurt, granola, blueberries
  • Dinner: Brown rice, beans, pico de gallo

Exercise: Strength training (legs & abs)

Omelet Sandwich

2 slices of whole wheat bread
1/2 avocado, mashed
2 eggs, scrambled
Handful of spinach
1 tbsp cilantro

Directions. Cost per serving: $1.78

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Day 3:

  • Breakfast: 3 ingredient waffle with peanut butter
  • Snack: Almonds and dates
  • Lunch: Spinach Salad
  • Snack: Apple
  • Dinner: Brown rice, scrambled egg, and steamed veggies
  • Dessert: Post workout pb banana smoothie

Exercise: 5 miles (Speed work)

Spinach Salad

1 cup spinach
1/4 cup quinoa
2 tbsp cilantro
1 cup cantaloupe
1 tangerine
1/4 lemon

Cook quinoa according to package, once cooked mix with cilantro, pinch of salt & pepper. Rinse spinach, cut cantaloupe in slices, and peel tangerine. Add all ingredients to a bowl and squeeze fresh lemon juice on top. Cost per serving: $1.55

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I hope that my post got your wheels turning, and opened your eyes to ways you can invest in your health at a low cost. Now go shop smart!

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Eat real food,

Andy (& Joey)

6 Comments

fitandyy@gmail.com

haha definitely write it down 😉 hope your next store trip is a success!!

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fitandyy@gmail.com

I know, I was the same way! I wouldn’t care that I was buying $7 almond butter before, and after shopping on a budget I definitely think more about what I’m putting into my cart. Bringing only cash made it real, that I had no choice but to stay within my budget.

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fitandyy@gmail.com

Glad you agree 😉 Can’t wait to post Healthy on A Budget Part 2!!

PS Loved your Pitaya Plus post, I am obsessed with Pitaya smoothies!

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