Healthy Meals for Under $5

With the current popularity of high protein, low carb diets, Fit City officials have noticed a growing public misconception--that counting calories is costly. In reality, healthy meals don't cost more, and we have tips to offer for preparing healthy meals that are economical, too. Some of these tips include:

  • Buy value cuts of meat. Top blade is the second most tender cut of beef, yet it's usually just one-third the cost of the more popular round cuts.
  • Make water your main beverage. It's must less costly that sodas and better for you, too.
  • Buy fruits and vegetables in season. They are at their most delicious and at their best prices.
  • Buy salad greens by the bag--they are both economical and easy to use.

Here are some healthy, low cost meals and snacks compared with some typical meal and snack choices:

Breakfast

  • Migas and fruit
  • 2 eggs, 2 corn tortillas 1/4 cups picante sauce
  • 1/2 cup melon

$1.06
330 calories / 9 grams of fat

versus:

  • Sausage biscuit with egg
  • Hash browns

$3.32

620 calories / 41 grams of fat

Snack

  • Big Grab Doritos
  • 16 oz cola

$2.14
720 calories / 21 grams of fat
19 teaspoons of sugar

versus:

  • 1/2 cup cantaloupe
  • 8 oz light nonfat yogurt
  • 1/4 cup berries
  • 1/2 peanut butter sandwich on whole wheat bread

$1.11
390 calories / 9 grams of fat
2 teaspoons of sugar

Lunch

  • Pizza made at home (1 medium pizza - 8 slices per pizza with pizza sauce, Canadian bacon, low-fat pizza blend cheese, red bell pepper, green bell pepper, onion, mushroom)

$8.72 per pizza; $1.09 per slice;
230 calories per slice / 5 grams of fat per slice

versus:

  • Medium, hand-tossed pepperoni pizza

$8.99 per pizza, $1.12 per slice
250 calories per slice / 10 grams of fat per slice

Dinner

  • Steak Caesar Salad - Using Caesar Salad Supreme Kit with light Caesar dressing and Top Blade Steaks (tenderness of tenderloin for a fraction of the cost - lean too).

$2.75 per serving
250 calories /12 grams fat

versus:

  • Average fast food sandwich meal of sandwich, fries and soft drink

$5 - 6 per serving
More than 1,100 calories / More than 40 grams of fat


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