by Carra Richling
What are your quick and easy meals that help you stay on a healthy budget?
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When you’re trying to reverse heart disease or lose some weight, it always helps to plan your meals. The following is a week of sample menus to help you get started. I’ve included a grocery list that includes all the food you will need for the entire week of breakfasts, lunches and dinners (including snacks and afew essentials for your freezer and for leftovers) for under $48 for the week and on average $5 -$6 a day.
All the food on the shopping list will help you to create nutrient-rich meals and snacks.
These meals and snacks are packed with cost savings and health savings. All the food on the shopping list will help you to create nutrient-rich meals and snacks abundant in vitamins, minerals, fiber, protective antioxidants, and health-promoting phytochemicals. The food is naturally low in total fat, trans and saturated fat, cholesterol and sodium.
Your Grocery List
Total Cost for a Week of Groceries: $36.55
Total Cost a Day: $5.22
Grocery List Amount Yield Cost
brown rice, dry | 1 lb | 7 cups (cooked) | $0.80 |
black beans, dry | 1 lb | 8 cups (cooked) | $2 |
garbanzo beans, dry | 1 lb | 8 cups (cooked) | $1.70 |
whole grain pasta | 1 lb | 8 cups (cooked) | $1.24 |
white beans, canned | 15 oz | $.80 | |
Corn or whole grain tortillas | 8-30 | $2.29 | |
Oats, bulk | 1 c | 2 cups (cooked) | $.60 |
whole grain bread (half loaf for the week) | $1.00 | ||
Frozen | |||
mixed vegetables | 1 lb | $1.39 | |
Berries | 1 lb | $3.00 | |
Perishable | |||
soy milk, unsweetened | half gal | $3.69 | |
nonfat cheeseoptional | 7 oz | $2.99 | |
Nonfat Greek yogurt | 4- 5.3 oz | $3.80 | |
egg whites (or egg substitute) | dozen | $1.99 | |
Fresh Produce | |||
Broccoli | 1 lb | $1.70 | |
Spinach | 1 lb | 2.00 | |
Mixed Greens | 1 lb | 2.00 | |
Kale | 1 bag (pre-cut 14 oz) or 2 fresh bunches | $2.50 | |
Onions | 2 | $.50 | |
Apples | 35 | $ .75 | |
garlic | bulb | $.80 | |
sweet potatoes | 1/2 lb | $1.00 | |
Carrots | 1lb | $.75 | |
Extra firm tofu | 14 oz | $1.79 | |
Fresh fruit of choice; look for seasonal and on sale; choose variety | 5-8- | 1.25-2.25$1.60 | |
Bottled / Canned | |||
Tomato sauce | 15 oz | $2.99 | |
Salsa | 15 oz | $1.99 |
The following are examples of quick and easy meals that can be “assembled” with the pre-prepared batch cooking that we described in last week’s post Top 10 Ways to Eat Healthier Under $6 a Dayand summarized below to provide a headstart for your heart-healthy week.
- 1 lb beans: cook in a slow cooker, pressure cooker or stove top
- 1 lb brown rice: cook in rice cooker, steamer or pressure cooker
- 1 lb whole grain pasta: boil
- 1 lb sweet potatoes: bake
- Chop veggies for quick and easy assembly meals
Simple Sample Meals
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
Break fast | Berry Oatmeal | Southwest Breakfast Burrito Fresh Fruit | Whole Grain Cinnamon French Toast Fruit & Yogurt Topping | Egg white Veggie Scramble Country-Style Sweet Potato | Heart Healthy Cereal Soy milk Fruit | Apple-Spiced Oatmeal | Tofu Veggie Scramble Country-Style Sweet Potatoes |
Snack | Greek Yogurt Parfait | Garden Greens Smoothie | Fresh Fruit | Greek Yogurt Parfait | Fresh Fruit | Fresh Fruit | |
Lunch | Hummus Veggie sandwich Apple | Reversal Salad Carmelized Onion Quesadilla | BBQ Chopped Salad Baked corn chips | Reversal Salad Chili Baked Potato | Reversal Salad Curry Sweet Potato Soup | Reversal Salad Black Bean Burrito | Vegetable soup Confetti Pasta Salad |
Snack | Fresh Fruit | Carrots sticks + Reversal hummus | Fruit Smoothie | Mini quesadilla | Slice of whole grain bread+ Hummus | Spicy Bean Dip Baked Corn Chips | Apple |
Dinner | Reversal Salad Enchilada | Tofu and Vegetable Stir-fry | Reversal Salad Cajun Beans & Rice | Tasty Meatless Tacos | Reversal Salad Mediterranean or Southwest Pizza | Asian Stir-fry | Reversal Salad Spaghetti Fresh Fruit |
Grab Breakfast on a Budget
Berry Oatmeal: oatmeal + thawed frozen berries + soy milk
Southwest Breakfast: scramble egg whites + black beans + salsa + nonfat cheese + corn or whole grain tortilla
Whole Grain French Toast: Mix ¼ c plain soymilk + egg white + 1 tsp vanilla + dash cinnamon + 1-2 slices whole grain bread
Directions:
- Coat with milk/egg white mixture
- Heat nonstick skillet on medium-high
- Place coated bread on heated skillet and cook until golden brown (about 1-2 minutes each side). Top with nonfat yogurt and fruit.
Nonfat Greek Yogurt + Berries
Simple Egg White Veggie Scramble: 3-4 egg whites or egg substitute + 1 tsp nutritional yeast ½ – 1 c fresh spinach (optional); add other vegetables of choice + salsa + add salt, pepper & spices to taste
Directions:
- Heat nonstick skillet on medium heat
- Add egg whites and scramble
- Add spinach and option vegetables and spices/herbs
- Continue to scramble until egg whites are fully cooked
Simple Cereal: Cereal + soy milk + fruit.Whole grain, low in fat (≤ 3 gm fat) and sugar and high in fiber (≥3 gm fiber)
Apple Spiced Oatmeal: Oatmeal + chopped apple + cinnamon + optional sweetener to taste
Smoothies (Garden Greens or Fruit) : 1 cup soy or other nondairy milk or 1 cup water + ½ c choice of fruit or veggies + optional sweetener such as stevia to taste
Directions: Blend all ingredients until smooth. Optional: Add water for larger smoothie and add more produce, as desired.
(Use left over produce pieces or frozen produce. See “Trash to Treasure” section in 10 Ways to Eat Healthier Under $6 a Day.)
Reversal Salad: Greens + chopped veggies + reversal salad dressing + optional protein: beans.
Greek Yogurt Parfait:Nonfat Plain Greek Yogurt + fresh fruit + whole grains (whole grain cereal, oats or brown rice) +optional sweetener such as stevia to taste
Quick & Easy Recipes
Salads & Dressings
Reversal Salad:Choice of greens + chopped veggies + fat-free salad dressing (see recipes below) +optionalprotein: beans or baked tofu
- Basic Balsamic: ½ c balsamic vinegar + ½ tsp dried basil + 1 tsp dried oregano
- Citrus Balsamic: 1 c balsamic vinegar + 2 T Dijon mustard + squeeze of orange + 1 tsp of herbs of choice (oregano, rosemary, thyme) +optional: honey or stevia to taste
- Curry Dressing: 1/3 c nonfat yogurt + 1 T rice vinegar + 1 tsp curry powder + 1 tsp nutritional yeast +optional: pinch of cayenne pepper
For additional salad dressing tips and techniques to thicken dressings, read ourposton transforming your salad dressing.
Veggie Sandwich:whole grain bread +Hummus(used cooked garbanzo beans) + veggies
Enchilada:layer tortilla + black beans + brown rice + enchilada sauce (homemade* or store bought) + spinach + onions + other veggies of choice)
*Homemade Enchilada Sauce:1. Mix dry Mexican spice blend ingredients together: 2 T chili powder + ½ tsp cumin + ¼ tsp onion powder + ¼ tsp garlic powder. Heat on stovetop over medium heat, 1 cup tomato sauce, ¾ c water and spice blend. Thicken with thickening agent such as 1 flour, cornstarch or kuzu to desired thickness. For more thickening techniques, seeTransform Your Salad Dressing.
Caramelized Onion Quesadilla:whole grain tortilla + carmelized oninion* + spinach + black beans + nonfat cheese;optional: mixed veggies
Directions:
- Slice or dice 1/8 onion
- In a nonstick skillet on medium-high heat on stovetop, heat onion, caramelize by dry sauteing, add a pinch of salt to draw moisture out of onion and provides the sweet caramelizing of onion, cook until translucent and lightly browned, set aside
- Add to onions ½- 1 c spinach and ½ c cooked black beans
- Heat tortilla in skillet, add beans, onion, spinach mixture in on one side of tortilla, add optional nonfat cheese and fold over tortilla
- Flip tortilla to lightly brown each side of quesadilla
Stir-fries:frozen mixed vegetables + garbanzo beans or tofu +brown rice soy sauce + Asian, curry or your choice of spices
Chili Potato:baked potato + southwest chili;optional: nonfat cheese + additional veggies
Southwest Chili:Black beans + salsa+ chili powder
BBQ Chopped Salad: Black beans marinated with BBQ sauce + mixed greens + diced sweet potatoes + sliced onion
BBQ Sauce: simple pantry ingredients: ¾ c ketchup + 1 garlic clove + 1 T cider vinegar + 1 ½ T vegan Worcestershire sauce + ¾ tsp paprika + ½ tsp pepper + 1/8 tsp salt + ¼ c water
Directions:
- Combine all ingredients in small sauce pan over medium heat
- Bring to boil, stirring until mixed well
- Reduce heat to low and gently simmer for about 30 minutes until sauce thickens enough to coat the back of a spoon
Baked Tortilla Chips:
Directions:
- Cut tortilla into triangle shapes size of a tortilla chip
- Preheat oven 425 degree
- Bake tortilla on baking sheet lined with parchment paper for 10 minutes or microwave for 1-2 minutes
Cajun Beans & Rice:brown rice + black beans + 1 tsp cajun spice + spinach or kale + salsa or hot sauce
Tasty Black Bean & Sweet Potato Tacos(makes 2): 2 Tortillas + 1 c black beans + 2 T finely diced onion + ½ garlic clove+ ½ tsp chili powder; optional: diced baked or roasted sweet potato + shredded lettuce + salsa + hot sauce
Directions:
- Prep ingredients
- In dry nonstick skillet over medium heat, add onion, garlic and cook until translucent, tender and lightly browned
- Stir in cooked black beans and sweet potato, chili powder and 2 T of salsa
- Reduce heat to low until warmed
- Warm tortillas in oven; serve with taco mix for tacos
- Add shredded lettuce and optional nonfat cheese, salsa and hot sauce
Curry Sweet Potato Soup (serves 2): Puree = 1 c vegetable broth (from freezer stock ) + 1 baked sweet potato (mashed) + curry powder + ¼ c black beans + ½ clove minced garlic + ¼ c finely diced onion
Directions:
- Prep ingredients
- In dry nonstick skillet over medium heat, add onion, garlic, and curry powder, cook, stirring for about 1-2 minutes until onion and garlic are translucent and lightly browned.
- Add stock and mashed potato and bring to boil, stirring until smooth
- Reduce heat and simmer for about 10 minutes
Mediterranean Pizza:whole grain tortilla + hummus+ spinach + tomato + sliced onion + optional: nonfat cheese
Southwest Pizza:corn tortilla + nonfat fat refried beans (mashed black or pinto beans with Mexican spice blend) + spinach + tomato + optional: nonfat cheese
Black Bean Burrito: whole grain +tortilla + brown rice+ black beans + nonfat cheese (optional) + salsa
Vegetable Soup:1 c vegetable broth (see link for homemade broth ) + 1-2 T tomato paste (in pantry) + 1 frozen vegetable
Directions:Add ingredients to sauce pan and heat. Season with herb, spices, salt, pepper and optional hot sauce.
Confetti Pasta Salad: 1 cooked whole grain pasta + 1 cup chopped lightly steamed fresh or frozen mixed vegetables + 2 T choice of salad dressings
Directions:Mix together in a large bowl
Spaghetti:whole wheat pasta + white beans + marinara sauce (homemade with fresh tomatoes)
Savvy & Simple Snacks:
- Fresh produce on sale, such asapples, oranges, berries, banana
- Chopped fresh or steamed veggies, such as carrots, cauliflower and broccoli
- Nonfat plain yogurt with thawed frozen fruit such as berries or peaches
- Hummus with veggies, whole grain bread, or baked tortilla chips
- Baked or roasted sweet potato or yam
- Oats with nonfat or nondairy milk or nonfat yogurt
- Fruit or Garden Greens Smoothie
- Bean dip: blend black beans + salsa + garlic
- Parfait: nonfat Greek yogurt + berries + oats or low fat cereal
What are your quick and easy meals that helps you stay on a healthy budget?
Contributed by
Carra Richling
Registered Dietitian
Eat well, be well!
Better Health Begins With You...
Comment 9
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9 comments
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Sarah April 1, 2015
I’m a huge fan of the Ornish diet, and I appreciate this list. I’m just wondering where you are shopping. The grocery stores I go to, and I try to eat organic, have much higher prices than what you have listed. I live in Denver and think the stores I shop at are pretty similar to most stores in metropolitan areas.
Thank you,
S.
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Carra Richling April 6, 2015
Hi Sarah, I appreciate your post and great question. I actually live near Denver and was pricing locally at typical stores that could also be found across the US such as Walmart, and locally Safeway or King Soopers which may be similar to a standard grocery store found nationally. I looked for ads and sales for some items. I also used http://www.bls.gov/regions/mid-atlantic/data/AverageRetailFoodAndEnergyPrices_USandMidwest_Table.htm as a resource. However, this is not for organic food, this is an example of how healthy eating can be low cost and achieved on a limited budget. Prices are higher for organics and at certain stores. However, I find that shopping around and looking for weekly deals that even the markets that tend to be higher priced have great deals and can find many of these foods at a low cost. Farmers markets are great for lower cost organics, when available. Also stores like Sprouts often have low pricing for produce.
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Kathy Leek April 2, 2015
Thank you so much for your ongoing recommendations. For the past 3 years, I am following a no-fat vegan program which has reversed (5%) my coronary heart plaque by being vigilant on this program. Heart Scan confirmed. I also, use silken, Moriaga lite Tofu for LOTS of dips, dressings, desserts (puddings). Kathy
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Ronald April 3, 2015
This is a great plan! Thank you!
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Linda Giuliani April 3, 2015
I appreciate your lists and suggested menus. I’ve been living the Ornish Program for almost five years now and use a similar approach to grocery lists and batch cooking. The secret of my living the program has been always having a quick meal available. It’s even more imperative to carry food with me because healthy options aren’t readily available on the road.
Life would be sweet if I could find individual servings of shelf stable beans and rice that required no reconstitution or heating and I could merely rip off the lid and have an instant meal. Airplane travel would be much easier without carrying a cooler!
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Cindy April 15, 2015
Thank you Carra for giving us such great ideas. It helps with the everyday stress not to think about what to cook. I have been on the Ornish reversal diet for about 1 year.
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Linda Collett April 15, 2015
Hi Cara, appreciate the information. My question is regarding soy milk. For some reason, I sem to have a physical reaction to it. Can I substitute almond milk or cocunut milk? Will they fulfill the protein requirement?
Linda -
Carra Richling July 17, 2015
Hi Linda, I appreciate your question. On the Ornish Reversal Program, low-fat (3 gm of fat or less) almond milk is allowed, but not coconut milk due to the higher fat content and saturated fat in coconut milk.
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Virginia January 3, 2016
I smiled when I saw Kale on the list. I had gotten kale from the farmer’s market just before going on vacation in November. I didn’t want to throw it out so I tossed it in the freezer as is in a plastic bag.
When we returned home I made a pot of soup, wondered about the kale and pulled it out of the freezer. It was easy to crumble into the soup and tasted and looked fresh. I may do this intentionally next summer when kale is in abundance.